Heart disease is the number one cause of death around the world, claiming nearly 18 million lives every year.
Many things can increase the risk of heart problems, including poor diet, lack of exercise, smoking, stress, and family history.
But now, researchers from Edith Cowan University have found a simple dietary change that could make a big difference.
Their new study shows that eating just one cup of vegetables high in nitrates each day can help protect your heart. These types of vegetables are easy to find and can improve blood pressure and blood flow, which are key to keeping the heart healthy.
Nitrates are natural compounds found in certain vegetables. They help open up blood vessels, allowing blood to flow more easily. This can lower blood pressure and reduce the strain on your heart.
Some of the best sources of nitrates include beets, spinach, kale, arugula (also known as rocket), celery, radishes, and turnips. These vegetables are not only healthy but also easy to add to everyday meals.
The researchers studied more than 50,000 people in Denmark who were part of a long-term health study that lasted over two decades. They found that people who regularly ate nitrate-rich vegetables had much lower risks of heart disease.
In fact, they saw an average drop of 2.5 mmHg in systolic blood pressure—the top number in a blood pressure reading—and a 12 to 26 percent drop in the chances of developing heart problems.
One of the most impressive results was a 26 percent lower risk of peripheral artery disease, a condition where blood vessels in the legs become narrow and reduce blood flow. The study also showed that people who ate more of these vegetables had fewer heart attacks, strokes, and cases of heart failure.
The researchers say that the best amount to eat is about one cup of raw vegetables or half a cup of cooked ones each day. Eating more than that didn’t show extra benefits, so there’s no need to overdo it. The key is consistency.
Adding these vegetables to your daily meals is easy. For example, you can blend a cup of spinach into your breakfast smoothie along with a banana and some berries. This quick and tasty habit can boost your nitrate intake without needing to take pills or supplements.
Dr. Catherine Bondonno, who led the study, says the research highlights how powerful food can be in protecting our hearts. The results were published in the European Journal of Epidemiology and give practical advice for anyone looking to improve their heart health through better eating.
As heart disease continues to be a serious threat to global health, this simple diet change offers a natural and affordable way to reduce risk. Just one cup a day of nitrate-rich vegetables could help you stay healthier, feel better, and live longer.
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 information 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.
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