Heart Healthy Produce You Can Grow with Tower Garden
In the average lifetime, your heart will beat roughly 2.5 billion times. It beats faster during periods of excitement, slower during times of relaxation. Most of the time, you’ll hardly even notice it beating away, pumping blood throughout your body, supplying it with oxygen, fuel, hormones, and other compounds that are critical to life. It can be easy to take its importance for granted.
But make no mistake, when the heart stops beating, essential functions fail, and fast. In fact, cardiovascular disease is the single biggest killer in the world, accounting for roughly one-third of all global deaths. Fortunately, we can significantly reduce the risk of getting heart disease by simply being active, staying away from cigarettes, and eating healthy diets.
Follow along as we dive into the relationship between our diets and our hearts, and discover some heart-healthy crops you can grow easily from home with Tower Garden.
Why Our Hearts Love a Healthy Diet
There’s a direct correlation between what you eat — and drink for that matter — and the risk of getting heart disease. Unhealthy diets can often result in things like high blood pressure, high cholesterol levels, obesity, and increased risk of diabetes. All of these outcomes dramatically increase the likelihood of falling victim to cardiovascular disease.
The exact opposite can be said about healthy diets and foods. When we incorporate fresh, unprocessed foods into our diet, we’re providing our body with the fiber, proteins, vitamins, and minerals it needs to function properly. Nutrient-rich foods help us control our weight, cholesterol intake, and blood pressure — relieving much-needed stress from our already hard-working hearts.
It’s well documented that certain foods are better for your heart than others. For example, salmon, an amazing source of omega-3 fats, would be a better choice for your heart than a greasy burger. Walnuts, avocados, and berries have also been shown to keep our heart pumping at its optimum levels. Trouble is, these diets can get expensive.
So, why not grow your own heart-healthy superfoods?
5 Heart-Healthy Crops You Can Start Growing Today
With Tower Garden, growers can have access to heart-healthy greens year-round. Our aeroponic gardens can grow delicious fruits and vegetables three times faster than traditional gardening methods, not to mention with up to 30% greater yields. This makes it easy to incorporate heart-healthy foods into every meal.
Here are some of the heart-healthy superfoods you can start growing today with Tower Garden:
We’ve said it before and we’ll say it again, spinach is one of the most nutrient-dense foods around. This leafy green is packed with just about everything your heart needs to function at its best, including plenty of omega-3 fatty acids, antioxidants, B vitamins, and fiber. Spinach is especially rich in folate, a water-soluble B vitamin that’s essential for maintaining healthy blood cells for the heart.
Spinach is also extremely versatile in the kitchen, making it very easy to work into your daily diet. Spinach goes great in salads, sandwiches, smoothies, on pizzas, and as a side dish to your favorite main course. It can be sauteed, boiled, baked, or eaten raw. How cool is that?
Discover how easy it is to grow your own spinach with Tower Garden here.
It’s no secret that leafy greens lead the way when it comes to nutrition. Regardless of health goals, anyone would benefit from incorporating more of these into their diet. Many of these greens, some dietitians would argue, take a backseat to kale. The nutritional value and culinary possibilities make it a true superfood.
When it comes to heart problems, a leading cause is chronic inflammation. Luckily kale is packed with flavonoids, vitamin K, and omega-3s, making it a powerfully effective anti-inflammatory food. One serving of kale is also equivalent to 10% of our daily fiber intake, which helps us control our cholesterol levels.
See how you can have delicious, fresh kale ready for picking in just three weeks.
High blood pressure involves the pressure inside the blood vessels, referred to as arteries, being too high. This is often caused by smoking, being overweight, drinking too much, or ingesting too much salt. As the heart pumps against this pressure, it must work harder. Over long periods of time, this can lead to serious heart-health risks that carry fatal consequences. Fortunately, this is something many of us can control by simply living and eating healthy.
According to Healthline magazine, “Swiss chard is an excellent source of potassium, calcium, and magnesium, minerals that help maintain healthy blood pressure.” Like other healthy greens, the fiber found in Swiss chard may also help lower cholesterol levels. While it may be lesser known than it’s leafy counterparts, eating more Swiss chard is key to keeping our hearts, and bodies, healthy.
Crunchy, sturdy, and full of nutrition, romaine lettuce is a hearty salad green that comes complete with plenty of health benefits. What it lacks in fiber, romaine lettuce makes up for in minerals like calcium, phosphorus, magnesium, and potassium. These help our bodies maintain cardiovascular health.
In addition to minerals, the antioxidant vitamins A and C in romaine may help prevent cholesterol from building up and forming plaque in the arteries, thus making things easier for our beating hearts. Incorporate romaine into your salads and sandwiches when you’re tired of spinach and want to switch things up.
Romaine lettuce is one of the more popular Tower Garden crops because it’s easy to grow. Learn how here.
While they’re very unique in shape and texture, brussels sprouts are in the Brassicaceae family of vegetables, along with other members like kale and mustard greens. While they may be related to other healthy greens already mentioned on this list, brussels sprouts come with their very own heart-health benefits.
Brussels sprouts are high in fiber, nutrients, and contain important omega-3 fatty acids, which have all been linked to decreased risks of heart disease. These veggies are especially high in kaempferol, an antioxidant that has been shown to decrease inflammation in the arteries. So the next time you’re in a pinch for a healthy side dish, why not go for some freshly grown brussels sprouts?
Looking for cooking inspiration that utilizes some of the heart-healthy ingredients we discussed above? Look no further than the official Tower Garden cookbook. We collaborated with various pros to deliver a collection of nutritious recipes that focus on bettering our minds and bodies using Tower Garden produce. Download your copy today!
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