Winter Vegetables Rich in Vitamin C, Potassium, Magnesium - Good for Heart Health

Lisa Nelson Health Pro
  • Vegetables are rich in nutrients you need to promote heart health, such as vitamin C, potassium, magnesium, folate, fiber, and even calcium. However, winter can often make eating vegetables daily more difficult. Here are several great choices you can access easily during the winter months.


    Sweet Potatoes


    Choose firm potatoes of a medium size without blemishes. Store 2-3 weeks in a cool, dry, dark place.

     

    Artichokes

     

    Select artichokes heavy for their size with tightly closed buds. Leaf color should be green or purple without wilting or drying. Store artichokes by trimming the step and placing stem-down in water. Will keep in refrigerator for 2-3 days.

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    Avocado

     

    Should yield with light pressure and have a uniform color without blemishes. Store at room temperature for 1-2 days until ripe.

     

    Broccoli

     

    Should have a firm texture and dark green color with closed buds. Store for 3-5 days in the refrigerator.

     

    Brussels Sprouts

     

    Select sprouts that are small with tight-fitting leaves. There should be no brown or yellow coloring. Store 7-10 days in refrigerator.


    Snow Peas


    Choose peas with a bright green color that are firm in texture not rubbery. Store in refrigerator for 2-3 days.

     


    Cauliflower

     

    Select firm, tight heads cream in color without brown spots. Store for up to 1 week in refrigerator.

     

    Celery Root

     

    Should be heavy for its size, smaller than a softball, with unblemished skin. Store in a cool, dry place for 1-2 weeks.

     

    Kale

     

    Select crisp leaves with a bright color. Store in plastic bags wrapped in paper towels. Will stay fresh 2-3 days in refrigerator.

     

    Lettuce

     

    Choose fresh crisp leaves without brown spots. Store unwashed in refrigerator for 3-4 days.


    Cabbage


    Select heavy heads with minimal broken/bruised leaves. Heads should be tight and firm. Store 1-2 weeks in refrigerator with outer leaves intact.

     

     

    Rutabaga


    Should feel heavy for its size with smooth, thick skin and a yellow to tan color. Store in a cool, dry place for 1 month.

     

     

    Winter Squash

     

    Squash should feel heavy for its size with thick, hard skin. Store up to a month in a cool, dry place.


    Be sure to sign-up for The Heart of Health for more tips to be heart healthy from dietitian Lisa Nelson. You will also receive the free report How to Make Heart Healthy Changes into Lifelong Habits when you sign up.

     

Published On: December 16, 2009