Fall Healthy Foods Columbia SC

Good nutrition is essential in your fight against heart disease, and autumn offers some of the most colorful-and healthful-foods. To stay heart healthy, the American Heart Association (AHA) recommends that you stick to a diet that includes:

• At least 4.5 cups of fruits and vegetables a day
• At least two 3.5-ounce servings of fish (preferably an oily fish like salmon) a week
• At least three one-ounce-equivalent servings a day of fiber-rich whole grains
• At least four servings a week of nuts, legumes, and seeds
• No more than two servings a week of processed meats

Here are five fall food groups that are tasty, packed with heart-healthy vitamins and minerals, and will keep you feeling satisfied all season long.

1. Root vegetables: Full of essential nutrients, root vegetables are found below ground and include:

• Carrots, a rich source of beta-carotene, a powerful antioxidant
• Sweet potatoes, good for boosting energy and helping lower blood pressure
• Onions, contain flavonoids, which help reduce the risk of heart disease

2. Winter squash: Although available from August through March, winter squash are at their peak of flavor from October to November when they are in season. Full of beta-carotene, which prevents the oxidation of cholesterol in the body, winter squash helps reduce the risk of heart attack and stroke. Some types of winter squash include:

• Butternut squash
• Acorn squash
• Hubbard squash
• Turban squash
• Pumpkins (sugar or pie pumpkins yield more edible flesh than the kinds commonly used for carving.)

3. Fish: It's a good source of protein and heart-healthy omega-3 fatty acids. For the greatest sources of omega-3 fatty acids, stick to:

• Salmon
• Mackerel
• Sardines
• Albacore tuna

4. Fruits: These fruits are packed with essential vitamins, including A, C and, E, as well as potassium and fiber. They help lower cholesterol and blood pressure levels and control blood sugars:

• Apples
• Bananas
• Oranges
• ...