Dark green leafy vegetables provide folate. Spinach, mustard greens, and romaine lettuce are excellent sources of folate. Folate is shown to help reduce risk of cardiovascular disease. Try salads made with a variety of leafy greens, add saut ed greens to rice pilaf, or pile fresh greens on sandwiches. Enjoy potassium-rich vegetables.
Studies show potassium can help lower blood pressure and fight cardiovascular disease and stroke.
White and sweet potatoes, cooked greens, and winter squash are rich in potassium. Latkes prepared with white or sweet potatoes can be baked in the oven for a lower-fat, delicious Hanukkah treat. Offer quick and easy fresh vegetables instead of high-fat hors d'oeuvres. Pair crisp vegetables with dressings and dips made from olive oil or plain non-fat yogurt for added zip without saturated fat. Replace meat appetizers with vegetable appetizers.