Heart disease is the number one cause of death around the world, responsible for nearly 18 million deaths each year.
Many things can raise your risk of heart disease, including your genes, age, and lifestyle. But a new study from Edith Cowan University suggests that a simple change in your diet could make a big difference.
Researchers found that eating just one cup of nitrate-rich vegetables every day can lower the risk of heart disease. Nitrates are natural compounds found in certain vegetables. They help keep blood vessels healthy and lower blood pressure, both of which are important for heart health.
Vegetables high in nitrates include beetroots and leafy greens like spinach, kale, and arugula. Other good sources are celery, radishes, and turnips. These vegetables are easy to find, simple to cook with, and full of other nutrients too.
The study looked at health data from more than 50,000 people in Denmark who were followed for 23 years. The people who ate the most nitrate-rich vegetables had lower blood pressure—about 2.5 mmHg lower—and were 12 to 26 percent less likely to develop heart disease.
One of the most striking results was a 26% lower risk of peripheral artery disease, which happens when the arteries in the legs become narrow. People who ate more nitrate-rich vegetables also had fewer heart attacks, strokes, and cases of heart failure.
The researchers say that the best amount to eat is one cup of raw or half a cup of cooked nitrate-rich vegetables each day. Eating more than that didn’t add extra benefits, which means that a small daily amount is enough.
Adding these vegetables to your meals is easier than you might think. For example, you could blend a cup of spinach into your morning smoothie with banana and berries. This is a simple way to boost your nitrate intake without needing supplements.
Dr. Catherine Bondonno, who led the study, says these findings show how powerful diet can be in protecting your heart. The study was published in the European Journal of Epidemiology and gives clear, practical advice for improving heart health.
As heart disease remains a serious health issue around the world, this research offers a natural and affordable way to help prevent it. By eating just a cup of nitrate-rich vegetables each day, you could protect your heart and improve your overall health.
If you care about heart health, please read studies about a surprising link between alcohol drinking and heart health and both blood pressure numbers can predict heart disease risk.
For more about heart health, please read studies about a new cause of heart rhythm disorders and eating just one cup of nitrate-rich vegetables daily can reduce heart disease risk.
Copyright © 2025 Knowridge Science Report. All rights reserved.
