The Heart Disease Garden might have good sources o

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Sarah L. Ash, PhD. Department of Food Science
A Garden of Health
Fruits and vegetables contain a wide variety of
vitamins and minerals, as well as fiber and
phytonutrients, that can reduce the risk for many
chronic diseases.
Fiber Delays stomach emptying, binds to
cholesterol, and adds bulk to waste. Sources
include Legumes Navy, pinto, butter beans,
green, field, black-eyed/crowder peas Cruciferous
Vegetables Broccoli, cauliflower, cabbage,
brussel sprouts, kale, greens, radishes Apples,
Pears, Berries, Figs
Folate May reduce homocysteine levels, a risk
factor for heart disease. Sources include Beans
and peas, broccoli, cauliflower, cabbage, kale,
collards, brussels sprouts, radishes, mustard,
watercress, turnips, spinach
Antioxidants Protect cells from damage due to
free radicals. Antioxidants include Vitamin C
Broccoli, cauliflower, cabbage, tomatoes,
potatoes, peppers, greens, parsley,
watercress Watermelon, honeydew melon,
berries Beta-carotene Carrots, pumpkin, sweet
potatoes, acorn and hubbard squash, broccoli,
dark greens Cantaloupe Lutein and zeaxanthin
Corn, broccoli, green peas, green beans,
lettuce, brussel sprouts, cabbage, kale, spinach
Honeydew melon Quercetin
Resveretrol Apples, red and yellow onions,
parsley Blueberries, red grapes,
peanuts Lycopene Tomatoes, watermelon
Potassium and Magnesium Are involved in a variety
of processes related to blood pressure and heart
regulation. Sources include Potassium Sweet
and white potatoes, beans and peas, tomatoes,
greens, broccoli, parsley, melons Magnesium
Pumpkin and squash seeds, beans and peas,
greens, peanuts, potatoes
Indoles Help to detoxify compounds, including
those that might cause cancer. Sources
include Cruciferous Vegetables Broccoli,
cauliflower, cabbage, brussel sprouts, kale,
greens, radishes
A healthy diet is as close as your own backyard!

• The Diabetes Garden might have good sources of
• Antioxidants
• To protect against damage caused by high glucose
• Fiber
• To slow the uptake of glucose in the blood
• Magnesium
• To help maintain healthy blood glucose levels
• Low calorie fruits and vegetables
• To promote weight loss or prevent weight gain

• The Heart Disease Garden might have good sources
  of
• Antioxidants
• To help prevent the oxidation of LDL cholesterol
• Fiber
• To help reduce levels of serum cholesterol
• Folate
• To help keep levels of homocysteine low
• Magnesium
• To maintain healthy heart function

• The High Blood Pressure Garden might have good
  sources of
• Potassium
• Magnesium
• Low calorie fruits and vegetables
• To promote weight loss or prevent weight gain

• The Cancer Garden might have good sources of
• Antioxidants
• To reduce the risk of free radical damage to DNA
  and other cell components
• Fiber
• To move cancer-causing agents more quickly
  through the GI tract
• Indoles
• To help the liver detoxify potential
  cancer-causing agents

Both help regulate blood pressure
People who eat the most fruits and vegetables
have the lowest rates of chronic diseases Now you
know some of the reasons why!