As an Artichoke Aficionados member, you already know the joy of eating delicious Artichokes. But, did you know that eating Artichokes also provides heart-healthy benefits? And, with cardiovascular disease, including heart attack and stroke, being our nation’s No. 1 killer, there’s no better time than now – during February, which is American Heart Month – to learn about the role eating Artichokes can play in a healthy diet.

The American Heart Association recommends that people eat a variety of food fiber sources, as fiber is important for digestion and lowering cholesterol. The organization points out that, when eaten regularly as part of a diet low in saturated fat, trans fat and cholesterol, fiber has been associated with more healthful diets and reduced risk of cardiovascular disease. And the AHA isn’t the only organization touting the benefits of fiber-rich foods, such as Artichokes.

The USDA Dietary Guidelines for Americans suggest people "choose fiber-rich fruits, vegetables and whole grains often." So, where do Artichokes stack up against other foods? One medium Artichoke has 10.3 grams of dietary fiber, more than green peas (8.8 grams/cup), prunes (7.7 grams/cup) and an oat bran muffin (5.2 grams/medium muffin).

"Artichokes offer a wonderful nutrition profile. In addition to being an excellent source of dietary fiber, they’re also fat-free and naturally cholesterol-free and filled with vitamin C, magnesium, potassium, and folate, among other nutrients," said Peggy Eastmond, registered dietician. "The key for enjoying Artichokes as part of a healthful diet is to make sure they’re prepared without a lot of excess fat." 

Eastmond said that while many people enjoy Artichokes with mayonnaise or butter, there are many delicious heart-healthy options to consider. 

"Try stuffing cooled Artichokes with salmon or tuna, which are a great source of heart-healthy omega-3 fatty acids," said Eastmond. "And get creative when it comes to dipping sauces. Balsamic vinegar, lemon juice, and even salsas and low-fat salad dressings make great accompaniments to Artichokes."

For more information on improving your heart health, visit the American Heart Association Web site.