Heart disease is the number one cause of death around the world, taking nearly 18 million lives each year.
While many things like poor diet, lack of exercise, and genetics play a role, a new study from Edith Cowan University shows that a simple change in what you eat could make a big difference for your heart.
The study found that eating just one cup of vegetables rich in natural nitrates every day can lower your risk of heart problems. Nitrates are compounds found in certain vegetables that help blood vessels stay healthy and reduce blood pressure.
Some of the best sources of nitrates include beetroots, spinach, kale, arugula, celery, radishes, and turnips. These vegetables are not only good for you, but also easy to find and include in meals.
Researchers used data from more than 50,000 people in Denmark who took part in a long-term health study. They followed these participants for 23 years and discovered that those who ate the most nitrate-rich vegetables had better heart health.
The results showed that people who ate these vegetables regularly had about a 2.5 mmHg drop in their systolic blood pressure—the top number in a blood pressure reading. More importantly, they had a 12% to 26% lower chance of developing heart disease.
One of the biggest improvements was a 26% lower risk of peripheral artery disease, which is when 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 best part? You don’t need to eat huge amounts. Just one cup of raw or half a cup of cooked nitrate-rich vegetables each day was enough to make a difference. Eating more than this did not lead to extra benefits, showing that a small, regular amount is all you need.
Dr. Catherine Bondonno, who led the study, suggests simple ways to add these vegetables into your routine. One idea is to blend a cup of spinach into a fruit smoothie with banana and berries in the morning. This small habit can give your body the nitrates it needs without relying on pills or supplements.
The research was published in the European Journal of Epidemiology and adds to the growing proof that food plays a powerful role in keeping us healthy. It shows that even small changes in your diet can lead to big health benefits over time.
As heart disease remains a major global health threat, adding a cup of nitrate-rich vegetables to your daily meals is an easy, natural, and low-cost way to help protect your heart.
If you care about heart health, please read studies that Changing blood pressure readings is a hidden sign of heart disease and common type 2 diabetes drugs may raise heart risk.
If you care about heart health, please read studies about root cause of heart rhythm disorders and Warning signal from the kidneys can predict future heart failure risk.
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