Heart disease is the world’s leading cause of death, claiming nearly 18 million lives every year. It includes conditions such as heart attacks, stroke, and heart failure.
Although many risk factors are well known, researchers continue to look for simple lifestyle changes that can help people lower their risk.
A study from Edith Cowan University in Australia suggests that eating more vegetables naturally rich in nitrates could be one easy way to support heart health. These vegetables are common, affordable, and easy to include in everyday meals.
Nitrates are natural compounds found in vegetables such as beetroot, spinach, kale, arugula, celery, radishes, and turnips. After people eat these foods, the body changes the nitrates into nitric oxide. This important molecule helps blood vessels relax and widen so blood can flow more easily.
When blood vessels are more relaxed, blood pressure can fall and circulation improves. Lower blood pressure reduces the strain on the heart and blood vessels, helping lower the risk of developing cardiovascular disease over time.
To explore the long-term effects, the researchers studied the health and eating habits of more than 50,000 adults in Denmark. The participants were followed for about 23 years, giving scientists a detailed picture of how diet affected heart health over many years.
The results showed that people who regularly ate nitrate-rich vegetables had slightly lower blood pressure than those who ate very little. On average, their systolic blood pressure, the top number in a blood pressure reading, was about 2.5 millimetres of mercury lower.
Although this reduction may seem small, even modest improvements in blood pressure can make a meaningful difference when maintained for many years. Lower blood pressure is linked to a lower risk of heart attacks, strokes, and other cardiovascular problems.
The researchers also found that people who regularly ate these vegetables had a 12% to 26% lower risk of developing cardiovascular disease. One of the biggest benefits was seen for peripheral artery disease, a condition where narrowed arteries reduce blood flow to the legs. Participants who ate more nitrate-rich vegetables had about a 26% lower risk of developing this condition.
The study found that people did not need to eat large amounts to gain these benefits. Around one cup of raw nitrate-rich vegetables, or about half a cup when cooked, appeared to be enough. Eating more than this did not seem to provide extra protection.
Lead researcher Dr Catherine Bondonno said adding these vegetables to daily meals can be simple. Spinach can be blended into fruit smoothies, beetroot can be added to salads, and leafy greens can be included in sandwiches, soups, and cooked meals.
The researchers believe vegetables are especially valuable because they provide much more than natural nitrates. They are also rich in vitamins, minerals, fibre, and antioxidants that work together to support overall health.
This study adds to growing evidence that healthy eating habits can make a real difference in preventing heart disease. Including a serving of nitrate-rich vegetables each day is a small change that may help protect the heart and support better health for years to come.
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 that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
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