A new study suggests that just one cup of green leafy vegetables daily can reduce the risk of heart disease by as much as 26% - an amount that's achievable even for people who don't like leafy vegetables. Eating these and other plant-based foods rich in nitratesstrengthens the cardiovascular system.
Green leafy vegetables and beets promote heart health
The researchers in the study demonstrated this fact using random samples. Among 50,000 people, those with the highest intake of dietary nitrate-rich vegetables had lower blood pressure and up to 26 percent lower risk of heart disease. Dietary nitrates are mainly found in large quantities in green leafy vegetables, but also in beets. They are converted into nitric oxide by the bacteria present in the oral cavity. This naturally occurring gas helps the blood vessels dilate and thereby lowers blood pressure. And high blood pressure is known to be a major risk factor for heart disease and heart attacks.
“Our results showed that by consuming one cup of raw (or half a cup of cooked) nitrate-rich vegetables daily, people can significantly reduce their risk of cardiovascular disease,” said study author Dr. Catherine Bondonno from Edith Cowan University (ECU) in Western Australia. However, green leafy vegetables or other nitrate-rich vegetables provide no additional benefits when consumed in larger amounts than the recommended cup daily.
One cup per day is completely sufficient
“People do not need to take supplements to increase their nitrate levels, as the study has shown that one cup of green leafy vegetables per day is enough to reap the heart disease benefits,” said Dr. Bondonno. “We did not see any additional benefits in people who ate more nitrate-rich vegetables.”
And who doesn't like the taste but still wants to consume the optimal amount every day? According to the scientists, you can also consume green leafy vegetables in smoothies. So the taste is balanced out by a banana or berries without sacrificing the benefits. "Blending leafy greens is fine, but don't juice them—juicing vegetables removes the pulp and fiber," says Dr. Bondonno.
Furthermore, a cup of green leafy vegetables per day is also beneficial for better muscle strength and function. It promotes blood circulation to the muscles.
