Plenty of research has linked regular exercise to better cardiovascular health, which reduces the risk of heart disease and stroke, and we also know that eating greens is important.
But a recent study , published in the British Journal of Nutrition, suggests that some vegetables, such as cabbage, Brussels sprouts , and broccoli, may have an advantage over others when it comes to protecting your heart. Even if they're your least favorite in the entire produce aisle, your heart will thank you for giving them another chance.
The researchers looked at 684 older women who had been reporting their health and habits since 1998, and at the beginning of the study images were taken of the level of calcification of the walls of the aorta, the main artery that carries blood from the heart to the rest of your body. This happens when calcium deposits form on the heart's aortic valve, which can cause narrowing of the blood vessels and subsequent problems with blood flow.
The participants also provided information about their food intake, including the types of vegetables they ate most regularly.
They discovered that those with a higher intake of cruciferous vegetables , which also include bok choy, cauliflower, and kale, had lower rates of aortic calcification , which means better heart health.
What substance of these vegetables provides benefits?
The reason is likely related to the bioactive compound most abundant in these types of vegetables: vitamin K. Also known as phylloquinone, this vitamin is still being researched, but it shows promise in studies like these as an important factor in reducing the risk of calcification . Another avenue for future research is to determine if the vitamin has similar effects in younger men and women.
The best part is that you don't need to eat a ton of these types of vegetables to boost your calcium intake. Participants in this research who consumed at least 45 grams of cruciferous vegetables—that's just a quarter cup of steamed broccoli or half a cup of raw cabbage—were 46 percent less likely to have extensive calcium accumulation compared to those who ate little or none of these vegetables.
In addition to vitamin K, nitrate may also play an important role. Many cruciferous vegetables were also highlighted in another recent study in the Journal of the Academy of Nutrition and Dietetics, which focused on nitrate-rich leafy green vegetables such as bok choy, swede, radish, lettuce, spinach, and arugula, as well as beet juice. In that study, researchers found that regular consumption reduced blood pressure, as nitrate reduces the constriction of blood vessels.
You should eat a healthy, balanced diet consisting of whole foods with a wide variety of vegetables. In the minimum five to six servings per day, including at least one serving of cruciferous vegetables can make all the difference in reducing your risk of heart attack or stroke.