You’ve heard the five-a-day rule for vegetables. But did you know eating half to one cup of leafy greens a day vastly improves heart health? Just a half cup of cooked greens does the trick; for raw veggies, one cup is plenty. It’s a pretty low-effort change when you consider the ROI: Across the globe, heart disease takes 17.9 million lives each year.
How do leafy greens improve heart health?
Dark leafy greens, like collards, kale, beetroot, and turnip greens, are rich in nitrates, which may lower blood pressure. The risk reduction can be significant. Researchers analyzed data from more than 50,000 people living in Denmark over a 23-year period. They found that people who ate the most nitrate-rich vegetables had about 2.5 mmHg lower systolic blood pressure and a 12 to 26 percent lower risk of heart disease.
The results showed that simply eating one cup of raw (or a half cup cooked) nitrate-rich vegetables each day could significantly reduce cardiovascular disease risk. People with peripheral artery disease (26 percent) saw the biggest impact, and there were widespread effects on lowering the likelihood of heart attacks, strokes, and heart failure.
Leafy greens have other beneficial compounds, including vitamins K, A, and C, folate, manganese, calcium, and copper. These nutrients support bone, brain, and eye health.
Should you get vitamins from supplements or food for better heart health?
As in this study, food delivers big benefits. However, the researchers found that eating more didn’t change heart disease risk.
Because leafy greens can be bitter and peppery, blending with other ingredients can improve the flavor profile. A cup of spinach whirred into a banana or berry smoothie is barely detectable. But skip the juicing, as it removes precious pulp and fiber.
Some leafy greens (turnips, collards, cabbage, kale, bok choy, arugula) are also cruciferous vegetables, like broccoli and cauliflower. Eating them regularly may lower your chances of heart disease, cardiovascular disease, and stroke. A diet rich in cruciferous veggies is also linked with a lower risk for certain cancers, including colorectal, breast, bladder, lung, prostate, and ovarian types.
