Great Red Foods for Heart Health-Part 2

Selecting and eating nutrient dense red fruits and veggies helps protect and improve heart health. Eating an assortment of colorful produce, legumes and beans, nuts and seeds, and whole grains each week is key to meeting our nutritional/energy needs.

This is Part 2 of this series on red as a color indicator for heart health.

Look below for tips and ideas about red foods that pack a color-rich punch, and ways each contributes to enhancing heart health.

Note: This post is provided for entertainment and informational purposes only. For medical advice, diagnosis, or treatment, consult a professional.

The first red powerhouse food is

Cherries: Cherries are loaded with polyphenols, a plant compound. This substance protects the heart from cell damage, and reduces inflammation. Some studies indicate those who gained polyphenols in their diets from foods like cherries had a lower risk of heart disease. Cherries are also an excellent source of potassium, which regulates blood pressure and helps maintain a healthy heart. See "6 Colorful Summer Fruit Superstars" for more about cherries.

Tomatoes: Bright red tomatoes can be enjoyed raw or cooked. Cooking tomatoes increases the availability of lycopene. Lycopene is a powerful antioxidant, and it can reduce oxidative stress or inflammation. It protects against atherosclerosis (plaque buildup in arteries). It improves endothelial function by helping blood vessels function (dilate), and potentially lowers blood pressure and reduces oxidation. Other heart boosters in tomatoes include potassium, vitamins B and E, and flavonoids. Add a drop of olive oil to tomato sauce, and cook (simmer for at least a half hour). A small amount of healthy oil (fat) makes it easier for your body to absorb the nutrients in tomatoes.

Red Apples: Red apples are crunchy fun food, and consuming one or two raw whole apples a day (including the skin) can reduce the risk of stroke, high blood pressure, obesity, and heart disease. The antioxidants, especially quercetin found in the skin, can help lower LDL (bad) cholesterol and reduce inflammation. Apples provide soluble fiber which helps lower LDL cholesterol, and  antioxidants like flavonoids and potassium, which reduces plaque buildup, lowers blood pressure, and protects blood vessels from damage. See “Tempting and Easy Baked Apple Recipe,” for a simple yet tasty recipe made from apples. 

Red Peppers: Red pepper may be called bell peppers, red bell peppers, or sweet peppers, and have a sweet yet earthy taste. They are fully mature versions of the more bitter green bell peppers. Capsicum or hot chili (or chilli) peppers have a spicy flavor. When it comes to preventing heart disease, spicy foods may be exactly what your body needs. Studies show that capsicum in hot peppers can reduce inflammation and decreases your chances of getting heart disease. 

Red radishes: Radishes are a good source of dietary nitrates, which the body converts to nitric oxide. Nitric oxide relaxes and widens blood vessels, a process called vasodilation, which helps lower blood pressure. This spicy flavored round red-skinned veggie is rich in dietary fiber, and helps manage high cholesterol and is beneficial for overall cardiovascular health. Radishes contain potassium, an essential mineral that plays a vital role in heart function and helps regulate blood pressure by improving the body's electrolyte balance. A study published in the Journal of Functional Foods found that radish extracts can reduce inflammation and have anti-atherosclerotic effects. This suggests they may help prevent plaque buildup in arteries, a condition that can lead to heart disease.

In case you missed it, see 5 additional red food powerhouses in  Great Red Foods for Heart Health-Part 1.

Incorporating a variety of red fruits and vegetables into your diet is a great way to support a healthy ticker. 

How many of these red foods do you eat and how often do you eat them? Please comment about that below.

How do you like to prepare your favorite red fruit or vegetable? Please share your ideas  below.

I read and appreciate every comment, but cannot publish those that contain links. Thanks for understanding.

If you like what you see, please share the love with a pin, share, and/or comment on social media with a link back to this post. 💗💗💗

This post has been shared at Welcome-to-senior-salon-pit-stop #380

Great Red Foods for Heart Health-Part 1

Selecting and eating nutrient dense red fruits and veggies helps protect and improve heart health. Eating an assortment of colorful produce, legumes and beans, nuts and seeds, and whole grains each week is key to moving toward optimal health.

Look below for tips and ideas about red foods that pack a color-rich punch, and ways each contributes to enhancing heart health.

Note: This post is provided for entertainment and informational purposes only. For medical advice, diagnosis, or treatment, consult a professional.

Beets: Beets are full of antioxidants, vitamins, minerals, and fiber that supports heart health. Beets are nutrient-dense root vegetables with an earthy, sweet flavor. All parts of this plant are edible and high in fiber, vitamins, and minerals. Beets taste great eaten raw, roasted, boiled, or pickled. Read "Why Beets are Tops" for additional information.

Strawberries: Strawberries are a nutrient powerhouse, one of the  best sources of anthocyanins, a substance that gives strawberries their bright red color. This sweet summer fruit is delicious, as well as being associated with lowering blood pressure and helping to make blood vessels more elastic. Buy organic ones, as the conventional type is heavily sprayed with pesticides.

Red Cabbage: This red/purple veggie has six times more antioxidants than green cabbage and supports healthy cholesterol levels. Red cabbage is particularly rich in anthocyanins, linked with lower blood pressure, and reduced risk of cardiovascular (heart and blood vessel) disease. Learn more by reading "Health Benefits of Red Cabbage." 

Red Grapefruit: This variety of grapefruit gets its bright red color from lycopene. This potent antioxidant is the same substance that gives tomatoes and watermelon their red hue. Red Grapefruit is laden with natural plant compounds called phytochemicals, specifically flavonoids, which studies show can help fight stroke and heart disease. Pink and red grapefruit are good sources of beta carotene (a source of vitamin A) and lycopene, an antioxidant "cousin" to beta carotene that has been linked to lower stroke risk. Read "10 Benefits of Grapefruit, Plus Facts and Nutrition" for more. 

Red Beans: Red beans including red kidney beans, Adzuki beans, and small red beans boost heart health. They provide protein, minerals, and a small amount of healthy fats (with no saturated fat, trans fat, or cholesterol). Red beans also contain fiber, which lowers cholesterol and prevents blood sugar (glucose) spikes. Managing blood sugar levels can reduce the risk of diabetes and obesity, two conditions linked to heart disease. 💗

There are several more red foods that I've featured that are great for heart health. See "Great Red Foods for Heart Health-Part 2" after you comment below.

🍅💗🍒

How many and how often do you eat healthy and tasty red fruits and vegetables? Please comment below. 

What kinds of red fruits or veggies do you enjoy eating? How do you like to prepare them? Please share your ideas below.

I read and appreciate every comment, but cannot publish those that contain links. Thanks for understanding.

If you like what you see, please share the love with a pin, share, and/or comment on social media with a link back to this post. 💗💗💗

This post has been shared at SSPS#379

This post has been shared at The-crazy-little-lovebirds-link-party-107

This post has been shared at Creative Muster Link-Up Party 649

This post has been shared at Talking About it Tuesdays #88

This post has been shared at SSPS# 378

Food Tips and Kitchen Techniques that are Sustainable

 

My earth-friendly kitchen goals for the fall and winter include creating and refining food prep methods to reduce food waste, using eco-friendly cookware and appliances, minimizing and eventually curtailing plastic use, and opting for green cleaning and storage solutions.

 

 

Look below for ideas and tips to conserve money, time, and natural resources. Practice techniques to make the most of resources we have, as well as live sustainably for years to come.

 

 

Sustainability practices help everyone, because living green improves well-being of both present and future generations by balancing social equity, economic viability, with environmental protection.

TIP 1:

Before you prepare a meal, wash your hands. Then do a quick declutter of kitchen counters, stove and counter tops, sink, etc. to have sufficient working space.

At least twice a year, declutter and deep clean your kitchen so even hidden spaces are sanitary and cooking gear is in good working order and in its place. Read "Tips to Make Deep Kitchen Cleaning Green and Healthy" and "Top Ways to Convert to a Greener Lifestyle" for tips about greening your life.

TIP 2: 

Plan and shop ahead for meals. Map out a blueprint of foods that are healthy, and avoid eating-on-a-whim by grabbing highly processed fast food or convenience food products.

Aim to incorporate locally sourced, non-gmo, organic, and seasonal produce into your eating plan, the more colorful the better. Eating a variety of brightly colored produce, beans, legumes, whole grains, and nuts and seeds has a lower eco-impact than serving animal products, processed foods, or out of season or imported veggies and fruit.

see details at Bloom into Health

Writing out a meal plan helps us focus on creating balanced meals, and may prevent impulse purchases. Save money and curtail potential food waste by sticking to a shopping list. Read "Frugal Food Shopping Tips to Improve Health on a Budget" for hints about becoming a savvy shopper.

Tip 3:

Shop the bulk foods section of the market whenever possible. Bring a reuseable container from home to take a giant step in eliminating plastic waste. Only get as much as you need, and eliminate food waste. It's more economical and earth-friendly to get essentials like rice, beans, and nuts in the bulk bins of a grocery shop than purchasing pre-packaged items.

Bulk shopping fosters a more conscious approach to consumption, allowing consumers to take greater control over the quantity and quality of ingredients they bring into their homes. 

Tip 4:

Carry reusable shopping bags for all shopping-not just the supermarket. A plastic bag can take up to 1,000 years to degrade in a landfill, yet Americans use over 100 billion plastic bags each year. 

Get in the habit of shopping the perimeter of the food market first. One wall of most stores is designed for produce, another displays protein sources, the third is usually dairy, and the last is fresh and packaged bread. Work inward. Spend less time toward the center of the store. That's where the most highly processed foods are stored. 

 

Tip 5:

People in the United States consumed the most beef in the world last year, yet many people are unaware or ignore animal products' environmental impact. Meat production results in massive amounts of waste, deforestation of the world, worsening of water and air quality, and species extinction.

Transition to a more whole food plant-based diet, by gradually incorporating more fruits, vegetables, and other plant-based foods into your meals while reducing consumption of animal products. Make small, manageable changes over time, rather than trying to overhaul your diet all at once.

Tip 6:

Save leftover foods by storing them in reusable containers instead of one-use plastic ones. Gradually replace kitchen plastic utensils with stainless steel ones and plastic containers with reusable glass or metal containers. They are more sturdy, eco-friendly, keep food frozen or fresher longer, and will not leach plastic into food. Recycle glass jars from everything from applesauce to olives by washing jars thoroughly and repurposing them as food and freezer storage containers. 

Our planet is becoming increasingly polluted as a result of our excess use of plastic. 

Tip 7:

When you eat out, consider ordering an appetizer as a main course or sharing entrées. This can help prevent overeating, save money, and cut down on food waste.

Many restaurants serve oversized portions, and it's smart to bring along a take-out food container for uneaten food. Most restaurants let you pack up the leftovers yourself. Eat the food the next day (while it's still fresh). This practice saves time and money. It also cuts down on food prep time, as well as food spoilage and waste.

Tip  8:

When possible, batch cook and freeze leftovers to defrost and eat later on. For example, a big pot of lentil soup or large pan of zucchini lasagna can be eaten fresh, then portioned out and frozen for additional meals in the future. 

Batch cooking uses all ingredients, when they are freshest. Set the intention to reduce frequency of shopping trips and energy use, as well as choosing to buy unwrapped produce that decreases waste from packaging. 

Find recipes that are whole food plant-based (WFPB) and say yes to unprocessed foods with less environmental and health impact.

Tip 9:

Conserve water. Repair the kitchen sink faucet, if it leaks. The aerator tip of the faucet determines the maximum flow rate of the faucet and can be adjusted. If you have an older kitchen faucet, consider getting an inexpensive new, water-effective one.

Clean fruits and veggies the eco-way. Refrain from using running water to clean them. Instead, fill the sink or a large bowl with water and immerse produce to clean. Afterward, pour water on plants in your garden and dump cuttings on your compost pile. This can save 150 to 250 gallons of water per month. 

Use an Energy Star-certified dishwasher if possible, as it's more water and energy-efficient than older models. Don’t run machine until dishwasher is full. If you are handwashing a few items, fill a container with water instead of letting water run. Once dishes are scrubbed, empty container and fill with fresh water and rinse the dishes. 

Keep a pitcher of drinking water on the countertop or in the fridge to avoid running the tap. 

Tip 10:

Good cooks work best in a sparkling clean kitchen. With some elbow grease and homemade kitchen cleaning products we can keep home maintenance costs down, protect lungs, skin, and the planet by using green ingredients, and contribute to a sustainable lifestyle. Learn which products work well for you and shout their praises.

Become proactive and express your environmental concerns to law makers and the administration. Join groups and vote against issues that adversely impact health, safety, and increase climate change. 

Advocate for stricter regulations of plastic manufacturing and use, the removal of toxic chemicals in cleaning products, and vote for higher taxes on fossil fuels. 

Make a commitment to eat less meat, and pass laws that penalize companies and individuals who contaminate the environment by dumping manufacturing by-products in the ground, air, or water. Advocate for more biodegradable materials, ones that use minimal packaging. Be proactive and move toward zero waste. 👍

Every eco-step counts, and has a positive effect on planetary and personal health and life satisfaction. For additional reading see "Kick Off The New Year More Sustainably."

Are you concerned about the environment and do you believe in sustainability? Why or why not? Please comment below.

Do you want to learn more about how to food shop, prep, or cook meals that are eco-friendly? Please explain in the comment section below.

I read and appreciate every comment, but cannot publish those that contain links. Thanks for understanding.

  

This post has been shared at SSPS#379

Delighted to be the featured blogger at the Aug 22, 2025 edition of Weekend Traffic Jam Reboot. Thanks a million Melynda for selecting me and my blog Colors 4 Health. I'm so excited and honored. 

Here's the Link

Please say hello by commenting. Let me know if there are any of my plant-based foods or recipes you liked reading about or want me to post in the future. Are you curious about ways to promote a healthier lifestyle? Do you want to know which colors are healing, calming, stimulating, and joy inducing? I'll do my best to answer questions, hear your feedback, and fill your requests!💗

This post has been shared at Creative Muster Link-Up Party 649

This post has been shared at Talking About it Tuesdays #88

This post has been shared at SSPS# 378

This post has been shared at September 2025-edition-hearth-and-soul-link-party

This post has been shared at the-crazy-little-lovebirds-link-party-105

This post has been shared at Talking-about-it-Tuesdays-86

This post has been shared at senior-salon-pit-stop-376