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6 Vegetables to Grow in Your Backyard Garden to Improve Heart Health

11

September, 2017

EARTH

LIFESTYLE

HEALTH

 

All vegetables have health benefits to help prevent specific diseases or that will help reduce the effects of certain conditions. If you are looking for ways to improve heart health, then here are the best 6 vegetables to grow in your backyard garden. All are easy to grow and are adapted to most climates.

If you are looking for ways to improve heart health, then here are the best 6 vegetables to grow in your backyard garden.

Spinach

Spinach tops the list as the number one vegetable to grow for heart health. The deep green leaves contain almost every nutrient, from vitamin A to Zinc, that is recommended to help promote cardiovascular health.

Spinach is a cool season vegetable and can be grown in spring and late summer for a fall crop.

Select a sunny location, amend soil with organic matter (or plant in a container of potting soil), and sow seeds 1/4 inch deep in the soil. Keep soil moist and harvest leaves anytime they reach 6 inches in length.

Broccoli

Another cool season, heart healthy vegetable that is rich in minerals, vitamin A, vitamins K, B6, C, E and is a good source of protein.

Plant seeds 1/4 inch deep in prepared soil (either in-ground or in a container) 12 inches apart. Broccoli is a heavy feeder and will need fed every other week with a water soluble fertilizer. Add a 2 inch layer of organic mulch to keep soil cool. Can be grown in spring and late summer.

Bell Pepper

All colors of bell pepper are rich in vitamin C and folic acid, both of which promote heart health. Bell peppers are a warm season vegetable and do their best in the middle of summer. Plant seeds in prepared soil in a location that receives full sun. Water weekly until peppers appear, then keep soil moist at all times (daily watering may be needed). Apply a 2 inch layer of mulch to help retain soil moisture.

Carrots

Carrots contain a powerful antioxidant called beta-carotene, they are also rich in heart healthy vitamin C.

Sow carrot seeds 1/4 inch deep into prepared soil. Mist soil with water daily until green sprouts appear. Thin sprouts to 2 inches apart. Do not fertilize. Carrots are very light feeders and fertilize will cause them to taste woody and develop hair-like growths along the sides.

Legumes

Legumes (beans and peas) are rich in protein rich, fat-free and cholesterol-free. There are several varieties to choose from, so select your favorite and plant according to packet directions.

Tomatoes

Rich in the antioxidant, lycopen, and rich in minerals that help to lower blood pressure.

Tomatoes are warm season vegetables that can be grown in-ground or in containers. Start with plants, place in prepared soil in full sun. Feed with water soluble plant food every two weeks. Mulch to prevent weed growth and retain soil moisture.

Growing and eating these 6 heart healthy vegetables will promote cardiovascular health, with the added bonus of the heart healthy exercise you’ll get while working in your backyard garden.

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