Vegetables for heart health: Cardiologists' top picks revealed
Could anything be healthier than vegetables? The list of their benefits seems endless. They are low in calories and contain a multitude of nutrients and fibre, which positively impacts the body's functioning. They can also do wonders for the heart. That's why cardiologists have created a list of vegetables they particularly recommend.
23 November 2024 18:28
Studies confirm that eating many vegetables can be as beneficial for heart health as taking an extra 4,000 steps each day. Which should you choose whether it's cruciferous, legumes, or root vegetables? Cardiologists simplify this by creating a list of the best vegetables for the heart.
Without the risk of heart attack
Vegetables are crucial for a strong heart. Studies show that people who consume a lot of them are at a reduced risk of heart attack or stroke. This is possible because the nutrients in many vegetables positively affect blood pressure regulation and cholesterol level reduction. They also help maintain a healthy weight, which cardiologists highlight.
Appreciate fibre
Research has shown that vegetables' fibre binds with cholesterol in the intestines, allowing excess cholesterol to be expelled rather than reabsorbed into the bloodstream. For this reason, doctors especially recommend eating whole vegetables, as supplements can never replace them. While supplements contain extracts of nutrients found in vegetables, they are often without fibre.
A few servings
According to the recommendations of the World Health Organization, a minimum of 400 grams (approximately 14 ounces) of vegetables and fruits should be consumed daily, divided into five servings (roughly 85-100 grams or 3-3.5 ounces each). However, vegetables should take precedence, making up 3 out of the 5 recommended servings. Cardiologists have their favourites. These are the vegetables worth focusing on!
Green leafy vegetables. They contain nitrates, phytochemicals that lower blood pressure. They are also rich in antioxidants, folic acid, and other B vitamins that benefit heart health. There's a wide variety to choose from, including arugula, lettuce, kale, Chinese cabbage, fennel, and spinach.
Beets. They are on the list due to their nitrate content. In the body, they are converted into nitric oxide, dilating blood vessels and supporting blood flow, lowering blood pressure.
Artichokes. They are rich in antioxidants, which help reduce blood pressure.
Asparagus. They are a source of asparaptin, which may have a beneficial effect on lowering blood pressure. These vegetables also act as diuretics, helping to remove excess sodium from the body.
Tomatoes. Their strength lies in potassium and lycopene, a powerful antioxidant. They offer protective benefits for the heart and the entire circulatory system.
Red bell peppers. These are high in vitamin C and antioxidants, which help protect the heart from oxidative stress and cardiovascular diseases.
Garlic. Garlic contains sulfur compounds that can lower blood pressure and reduce the risk of heart diseases.
