Veg Fruit

Vegetables and fruit are a cornerstone of a heart-healthy diet. Packed with nutrients, low in calories, and full of fibre, they help lower cholesterol, support blood pressure, and protect your heart. Research shows time and again that eating more vegetables and fruit is great for your heart. Making them a bigger part of your daily meals can have lasting benefits for your health.

Why veg & fruit? What counts? How many portions?

What is a portion? Simple ways to 5-a-day

Why vegetables and fruit are great for your heart

1. Low in calories, big on volume

Most vegetables are low in calories but high in volume, so you can enjoy generous portions without consuming too many calories. For example, one large carrot has just 53 calories, and a serving of broccoli contains fewer than 30 calories

2. Packed with vitamins and minerals

Vegetables and fruit are nutritional powerhouses! They're packed with essential vitamins and minerals like:

Vitamin C, which boosts your immune system and keeps your blood vessels healthy.
Beta-carotene, which protects your heart cells from damage. It's found in red, orange and yellow coloured vegetables and fruit.
Potassium, which helps to maintain healthy blood pressure and keeps the heart pumping regularly. It’s in all vegetables and fruit.
Folate, needed to support the normal function of the heart and some good sources include green leafy vegetables, peas, avocados, oranges and strawberries.
Iron and calcium, found in dark green leafy vegetables like kale, pak choi, young spinach, and broccoli. Iron supports healthy red blood cells that carry oxygen around the body, including to your heart. Calcium helps your blood vessels pump blood and keeps your heart rhythm steady.

3. A cholesterol-lowering fibre boost

Getting enough fibre is essential for heart health, and vegetables and fruit are great sources. Fibre helps with digestion, supports healthy gut bacteria, and can reduce cholesterol absorption.

One type of fibre found in vegetables and fruit, called pectin, is especially good for your heart. Its gel-like texture sticks to cholesterol in your gut, reducing how much is absorbed into your body. This helps lower your blood cholesterol levels.

What counts?

Fresh, frozen, canned (in natural juice or water) and dried - ALL COUNT.

What does not count?

Vegetables and fruit with added sugars, syrups, salt or fat.
Potatoes (except sweet potatoes), yams, cassava, and plantains are exceptions. They don't count towards your 5-a-day as they are classified as starchy carbohydrates, like rice or pasta.

How much?

Aim for at least 5 portions of vegetables and fruit every day.

What's one portion?

For adults, one portion is roughly

80g, about a handful or 3-4 tablespoons.
For dried fruit, it’s 30g or 1 tablespoon.

One portion of vegetables	One portion of fruit
3 heaped tablespoons of cooked, canned or frozen vegetables including carrots, peas, sweetcorn, ackee 3 broccoli florets or 8 cauliflower florets a third of an aubergine half an avocado a handful of asparagus, green beans or Mangetout 16 medium okra half a pepper or courgette a medium sized vegetable such as a parsnip, tomato or carrot a bowl of salad	a medium sized fruit such as an apple, orange or banana small fruits: 2 plums, kiwi, figs or satsumas, 3 apricots (fresh or dried) or dried dates Canned fruit: 6 apricot halves, 2 pear or peach halves, 2 rings pineapple, 6 lychee 6 tinned prunes or 3 dried prunes a large handful of berries or grapes and other small fruits like strawberries, blueberries a good-sized slice of a larger fruit such as a melon, mango or pineapple dried fruit: a heaped tablespoon of small fruit such as raisins, cranberries, cherries; 2 pear or peach halves; 4 apple rings; 2 dried figs; 2 dates; 3 apricots

One portion of vegetables

One portion of fruit

3 heaped tablespoons of cooked, canned or frozen vegetables including carrots, peas, sweetcorn, ackee
3 broccoli florets or 8 cauliflower florets
a third of an aubergine
half an avocado
a handful of asparagus, green beans or Mangetout
16 medium okra
half a pepper or courgette
a medium sized vegetable such as a parsnip, tomato or carrot
a bowl of salad

a medium sized fruit such as an apple, orange or banana
small fruits: 2 plums, kiwi, figs or satsumas, 3 apricots (fresh or dried) or dried dates
Canned fruit: 6 apricot halves, 2 pear or peach halves, 2 rings pineapple, 6 lychee
6 tinned prunes or 3 dried prunes
a large handful of berries or grapes and other small fruits like strawberries, blueberries
a good-sized slice of a larger fruit such as a melon, mango or pineapple
dried fruit: a heaped tablespoon of small fruit such as raisins, cranberries, cherries; 2 pear or peach halves; 4 apple rings; 2 dried figs; 2 dates; 3 apricots

Can fruit juice or smoothie count towards my 5-a-day?

One small (150ml) glass of fruit or vegetable juice or smoothie can contribute to one of your 5-a-day servings.

Unsweetened fruit or vegetable juice and smoothies can count as one portion, but only one per day. Consuming more than one does not count, as the sugars in these drinks are quickly absorbed by the body and have effects similar to those of table sugar. Furthermore, the high acidity of fruit juice, combined with the free sugars, can harm tooth enamel.

Simple ways to get your 5-a-day

Adding fruit and vegetables to every meal and snack can make reaching your 5-a-day easier than you think. Here are some practical tips to help you include more heart-healthy choices throughout the day:

Breakfast

Add sliced banana, dried fruit, or fresh or frozen berries to your cereal, porridge, or yogurt.
Enjoy toast with peanut butter and banana slices or a handful of dried fruit.
Pair toast or a low-fat yogurt with a piece of fresh fruit for a quick, balanced start.

Lunch

Fill sandwiches or wraps with plenty of salad vegetables like grated carrots, lettuce, tomatoes, cucumber, or avocado.
Choose soups packed with vegetables or beans for a warming, fibre-filled option.
Make whole grain rice or pasta salads with leftover grains, adding chopped vegetables and beans for a hearty meal.
If you’re buying lunch on the go, pick salads or veg-packed options, and check front-of-pack labels for healthier choices.

Dinner

Always include at least two portions of vegetables with your evening meal, such as a small side salad or lightly cooked vegetables.
Stir in peas, sweetcorn, or beans when cooking rice, couscous, or quinoa.
Add extra vegetables and beans to stews, casseroles, or soups to boost nutrition and reduce calories.
Try halving the meat in recipes and replacing it with chopped veg or pulses.
For dessert, enjoy fruit with low-fat yogurt, sugar-free jelly, or a homemade fruit compote with a touch of cinnamon.

Snacks

Snack on a piece of fresh fruit, a handful of dried fruit, or veggie sticks with a dollop of hummus.
Pair a low-fat yogurt or a plant-based alternative to yogurt (that is not coconut-based*) with your favourite fruits for a satisfying mid-day pick-me-up.

*Coconut alternatives to milk and yogurts are very high in saturated fat and should be avoided. All other plant-based alternatives are healthy including soya, cashew, almond, oat, hemp and pea protein. Always choose unsweetened varieties that are fortified with calcium, iodine and vitamin B12.

These small changes can make a big difference, helping you eat more heart-healthy foods without overhauling your routine!