Forty-two percent of Americans plan to take measures that may impact their health, such as buying fewer fruits and vegetables, according to a recent study by the American Heart Association. This is troubling news, since skimping on fruits and vegetables can mean putting your health at risk. A high-fiber diet that includes fruits, legumes, nuts, whole grains, and vegetables can reduce your risk of heart disease. One study found that people who consumed a rigorously heart-healthy diet—low in saturated fat and rich in fruits and vegetables—for one month lowered their bad (LDL) cholesterol nearly as much on average as those who took a statin drug.
We know that a grocery cart full of fruits and vegetables can be expensive, but if you know how to shop for produce, you can save money, and prevent disease. Here are some shop-and-save tips:
Buy in season. Avoid buying strawberries in Maine during December as you'll certainly pay the price in cost and in flavor. Seasonal picks include cherries, melon, peaches, tomatoes, and peppers in summer; snow peas, collard greens, asparagus, radishes, spinach, and strawberries in spring; and carrots, cauliflower, citrus fruits, and cranberries in fall.
Go frozen. Frozen fruits and vegetables, often flash-frozen soon after picking, can be more nutritious than "fresh" items that have sat on store shelves for a while. And you don't have to worry about the frozen variety spoiling before it's eaten.
Bulk up. Buy large of frozen vegetables at warehouse stores, and repackage and freeze what you don't eat immediately. Buy apples and citrus fruits in prepackaged bags rather than by the piece.
Go local. Shop at farmer's markets or ethnic groceries, or join a local Community Supported Agriculture outlet, which delivers seasonal produce. To find a CSA near you, go to www.localharvest.org/csa/, and visit the USDA’s Web site to find a farmer’s market.
Limit organics. Eating organic produce can be pricey. One way to save on is to limit organic purchases to fruits and veggies that have the most dangerous pesticide residues when grown conventionally, such as peaches, apples, pears, celery, and lettuce. Find out more on when to buy organic and see more ways to save on organics.
—Ginger Skinner
Read more on the heart-health benefits of a diet rich in colorful produce and for more on how fruits and vegetables can help lower cholesterol, see our Treatment Ratings (subscribers only).
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