Nitrate is known to provide several health benefits, such as reducing blood pressure and protecting blood vessels. Foods rich in nitrate include beetroots and leafy greens like kale, arugula, chard, and spinach. Other high-nitrate foods are parsley, Chinese cabbage, leeks, celery, radishes, and turnips.
A recent study from Edith Cowan University found that eating just one cup of nitrate-rich vegetables daily can significantly lower the risk of heart disease. The researchers investigated whether people who regularly consumed these vegetables had lower blood pressure and if they were less likely to develop heart disease over time.
Heart disease is the leading cause of death worldwide, claiming around 17.9 million lives each year. In this study, the researchers analyzed data from over 50,000 people in Denmark who participated in the Danish Diet, Cancer, and Health Study over 23 years.
The study found that those who ate the most nitrate-rich vegetables had a systolic blood pressure that was about 2.5 mmHg lower and had a 12 to 26 percent lower risk of heart disease.
The most significant reduction in risk was for peripheral artery disease (26%), a condition where the blood vessels in the legs narrow. They also found a lower risk of heart attacks, strokes, and heart failure in these individuals.
The results suggest that by simply eating one cup of raw or half a cup of cooked nitrate-rich vegetables daily, people can significantly reduce their risk of heart disease.
The researchers emphasize that there is no need for nitrate supplements since one cup of leafy greens daily is sufficient to gain the heart health benefits.
Interestingly, the study did not find additional benefits for those who consumed higher amounts of nitrate-rich vegetables. An easy way to increase your daily intake of these vegetables is by adding a cup of spinach to a smoothie with bananas or berries.
If you’re interested in heart health, you might also want to look into studies about the best time to take vitamins to prevent heart disease and the potential negative effects of calcium supplements on heart health.
For more information about nutrition, recent studies have shown that red meat is linked to higher death risks from heart disease and stroke, and there’s ongoing research on how drinking milk affects the risks of heart disease and cancer.
This study was conducted by Dr. Catherine Bondonno and published in the European Journal of Epidemiology.
If you care about heart health, please read studies about top 10 foods for a healthy heart, and how to eat right for heart rhythm disorders.
For more health information, please see recent studies about how to eat your way to cleaner arteries, and salt and heart health: does less really mean more?
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