Heart disease is the leading cause of death worldwide, taking nearly 18 million lives each year. Many factors can raise the risk, such as unhealthy eating, lack of exercise, smoking, stress, and family history.
However, scientists from Edith Cowan University have discovered that one simple food habit may help protect the heart. Their research shows that eating just one cup of vegetables rich in natural nitrates each day can improve heart health and lower the risk of serious problems.
Nitrates are natural substances found in certain vegetables. Inside the body, they help relax and widen blood vessels, which allows blood to flow more easily. When blood flows smoothly, blood pressure drops and the heart does not have to work as hard. Over time, this can reduce strain on the heart and lower the chance of heart disease.
Vegetables that are especially rich in nitrates include beets, spinach, kale, arugula, celery, radishes, and turnips. These foods are common, affordable, and easy to include in daily meals. They can be eaten raw in salads, blended into smoothies, or cooked as part of lunch or dinner.
The researchers studied more than 50,000 adults in Denmark who took part in a long-term health project lasting over 20 years. They found that people who regularly ate nitrate-rich vegetables had much lower risks of heart problems.
On average, their systolic blood pressure dropped by about 2.5 mmHg. Even a small drop like this can make a meaningful difference across a large population.
People who ate these vegetables also had a 12 to 26 percent lower risk of developing heart disease. The strongest benefit was seen for peripheral artery disease, a condition where blood vessels in the legs become narrow and reduce blood flow.
The risk of this disease was 26 percent lower among those who consumed more nitrate-rich vegetables. They also experienced fewer heart attacks, strokes, and cases of heart failure.
The study suggests that the ideal amount is about one cup of raw vegetables or half a cup of cooked vegetables each day. Eating more did not provide extra benefits, so consistency is more important than quantity. Making these vegetables a regular part of daily meals is the key.
Adding nitrate-rich vegetables to your diet can be simple. For example, blending spinach into a morning smoothie with fruit is an easy way to start. Including leafy greens in sandwiches, soups, or side dishes can also help build the habit without major changes to your routine.
The lead researcher, Dr. Catherine Bondonno, explained that the findings show how powerful everyday foods can be in protecting heart health. The results were published in the European Journal of Epidemiology and offer practical advice for people who want a natural way to lower their risk.
As heart disease continues to threaten millions of lives, this simple dietary step provides a safe and affordable strategy. Eating one cup of nitrate-rich vegetables each day could help people stay healthier, improve blood pressure, and protect their hearts over the long term.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and herbal supplements could harm your heart rhythm.
For more health information, please see recent studies about how drinking milk affects risks of heart disease and cancer, and results showing strawberries could help prevent Alzheimer’s disease.
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