Eating a cup of nitrate-rich vegetables daily can be an excellent idea to maintain a healthy heart. According to a study published in the European Journal of Epidemiology , people who consume a cup of nitrate-rich vegetables a day may have lower blood pressure and a 12% to 26% lower risk of heart disease.
Nitrate-rich vegetables include green leafy vegetables such as chard, spinach, kale, and arugula . Beets, celery, radish, turnip, bok choy, and parsley are also rich in nitrates.
“Our results have shown that by just eating one cup of raw nitrate-rich vegetables (or half a cup of cooked ones) each day, people can significantly reduce the risk of cardiovascular disease,” said Catherine Bondonno, lead author of the study, to MarketWatch. .
“The greatest risk reduction was for peripheral artery disease , a type of heart disease characterized by narrowing of the blood vessels in the legs; however, we also found that people had a lower risk of heart attacks, strokes and heart failure, ”said Bondonno.
In this prospective Danish cohort study, an inverse association was observed between the intake of plant nitrates, up to 60 mg / day, and hospital admissions for cardiovascular disease. More specifically, moderate to high nitrate intake was associated with a lower risk of ischemic heart disease, ischemic stroke, peripheral artery disease, and heart failure . Higher plant nitrate intake was also associated with lower baseline diastolic and systolic blood pressure. According to the study, the results suggest that ensuring the consumption of vegetables rich in nitrates, corresponding to approximately one cup of green leafy vegetables a day, could reduce the risk of developing cardiovascular disease.
Nitrates are naturally found in vegetables , as they absorb them from the ground. In our body they become nitrites.
If you are someone who has a hard time getting enough green leafy vegetables, Bondonno suggests adding them to a smoothie. “Mixing leafy greens is fine, but don’t squeeze them. Juicing vegetables eliminates the pulp and fiber ”, says the expert.
More than 50,000 people who initially did not have cardiovascular disease participated in the Danish Study on Diet, Cancer and Health. The study has lasted 23 years.
