Dole Fresh Foods Logo

Find Your Farm

All our fruit from the farm straight to your local supermarket. The farm code tells you which farm produced the fruit you are eating. Just enter the 3- or 5-digit code to find out where your fruit came from and learn about the country and the people who grew and picked it!

Dole Banana Farmer

3 Foods You Should Be Eating For Heart Health

3 Foods You Should Be Eating For Heart Health

The science behind the lifesaving benefits of fruits, vegetables and legumes

 

Heart disease is the leading cause of death worldwide, but did you know that there are simple dietary changes you can make to reduce your risk? A new study, conducted by the Prospective Urban Rural Epidemiology (PURE) project, has highlighted the specific importance of fruits, vegetables, and legumes in promoting heart health.

 

The study, which included over 135,000 individuals from 18 countries across North America, Europe, South America, Asia, and Africa, found that higher consumption of fruits, vegetables, and legumes was associated with a lower risk of cardiovascular disease, major cardiovascular events, heart attack, stroke, and even death.

 

Researchers also found that the optimal intake of these heart-healthy foods is 3-4 servings per day, which equates to roughly 375-500 grams. Four hundred grams is the equivalent of 5 servings of fruit and vegetables a day. 

 

So, what are some easy ways to incorporate these foods into your diet?

 

1.     Consider adding more fruits to your breakfast or as a snack during the day. Apples, oranges, bananas, and berries are all excellent choices. You could also try making a smoothie by blending frozen fruits, such as berries or mango, with yogurt or almond milk.  Our Creamy Orange Smoothie is sunshine in a glass!

 

2.     Aim to include a variety of vegetables in your meals, both raw and cooked. Raw vegetables, such as carrots, cucumber, and peppers, are great as snacks or in salads, while cooked vegetables, such as broccoli, spinach, sweet potato even plantains, can be incorporated into soups, stews, or as a side dish.  Plantains with Avocado Dip are a crowd pleaser every time. 

 

3.     Try to include more legumes, such as beans, chickpeas, lentils, and peas, in your meals. While hummus is an everyday favorite, our Banana Chicken in Black Beans is a standout for your dinner table. 

 

By incorporating these heart-healthy foods into your diet, you can reduce your risk of heart disease and improve your overall health and wellbeing. So, go ahead and enjoy that fruit salad or vegetable stir-fry – your heart will thank you for it!

 

Published February 1, 2024

Get Some Fresh Inspiration

Explore Packaged Salads Find Meal Inspiration from Dole

Company

About Careers Terms of Use Code of Conduct Transparency in Coverage Press Releases Sustainability

Dole Family

Dole Fruit Hawaii Dole Packaged Foods Ocean Cargo Dole Pineapple Farm Tour

Partners

DBCP Facts Memorandum of Insurance SMS Magic Privacy Policy Transparency in Supply Chain Management Truckers & Customers Information Portal

Connect

Facebook Instagram Pinterest Twitter

Contact Privacy Policy © 2024 All rights reserved.