Looking for red, white and blue foods for your July 4th celebration? By choosing fresh fruits and vegetables in season and do some simple swaps, you can plan a festive and healthy rally.
colorful foods for heart health
Concerning heart health food, a colorful variety is best.
Eat different types of fruits and vegetables, whole grains, lean and low-fat protein or fat-free dairy products can give your body the vitamins, minerals and other nutrients it needs to keep working in the right meaning. And a healthy diet for the heart can help you keep your cholesterol, blood pressure and blood sugar in check, reduce your risk of heart disease.
Summer is a great time to eat colorful, with so many fresh fruits and vegetables in season. Corn and berries to tomatoes and peaches, market your local farmer is a great place to start when planning healthy meals on July 4. Beyond the produce aisle, you can make simple, healthy choices that lighten your main dishes, sides, and desserts.
Ramp Reds
- Set a bowl of cherries and red grapes on your picnic table for snacks.
- raspberries and strawberries Toss in a fruit salad.
- Slice up the watermelon for a refreshing side dish.
- Add beets and radishes to your favorite green salad.
- Serve the tomatoes for snacks and sandwiches toppings.
- Remember those red peppers for your vegetable tray.
Choose the Right White
You probably know that fruits and vegetables red and blue pack in a lot of nutrients, but what about white foods ? It is important to remember to choose the white good, limiting processed foods with white flour and sugar, such as cakes, cookies and pies.
- Choose lean protein such as fish or white meat chicken for your main dish instead of hamburgers and hot dogs.
- Make a fruit or a healthy vegetable dip with low-fat or nonfat yogurt.
- Choose low-fat or nonfat cheese for sandwiches.
- Add cauliflower in your crisper.
- white corn Grill for a healthier side dish.
- Serve white peaches or nectarines for a refreshing dessert.
Get the Blues (and Purples)
blue and purple fruits and vegetables contain anthocyanins, an antioxidant that may help prevent blood clots, as well as vitamin C and other nutrients that promote overall health.
- Make patriotic fruit skewers with blueberries, bananas and strawberries.
- Add ripe fruit salad.
- Set a Concord grape bowl snack.
- Grill eggplant, leaving skin.
- Toss red cabbage in your favorite salad.
- Serve plums for dessert.
looking healthy recipes for the heart? Visit our blog on healthy recipes for heart 6 fun today! For more information, visit the Heart and Vascular Institute at UPMC or call 1-855-UPMC-HVI (876-2484) .
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