You know vegetables are good for you, but did you know that adding more to your diet may also benefit your heart and add more years to your life? Several studies, such as a 2017 article published inNutrients, have shown that vegetables benefit heart health. This research is fundamental since heart disease is the No. 1 cause of death worldwide, per theWorld Health Organization. And according to theAmerican Heart Association, nearly half of U.S. adults have some form of cardiovascular disease. Fortunately, eating more of the following vegetables can boost your heart health and help you live a longer, healthier life.
Greg DuPree
Pictured Recipe:Roasted Butternut Squash Salad
1. Beets
Dana Ellis Hunnes, Ph.D., M.P.H., RD, a senior cardiac dietitian at the UCLA Medical Center and author ofRecipe for Survival, tellsEatingWell, “Beets are known for being high in naturally occurring nitrates, which open up blood vessels. In addition, several studies point to their health benefits regarding exercise performance and blood pressure.”
2. Winter Squash
Winter squash is a large, thick-skinned vegetable with various textures, shapes, sizes and colors ranging from yellow and orange to dark green or multi-toned. Severaltypes of winter squashinclude acorn squash, butternut squash and spaghetti squash. Compared to summer squash varieties, winter squashes have a denser texture and firm flesh, making them great additions to soups, stews and casseroles.
“Winter squash is high in fiber, which can help lower cholesterol; high in water, which can help healthy weight management; and high in anti-inflammatory vitamins and electrolytes to help lower blood pressure and preserve heart health,” explains Ellis Hunnes.
3. Leafy Greens
Leafy green vegetables such as kale, bok choy, spinach and collard greens are among the mostheart-healthy and nutrient-dense foodson the planet. Specifically, they’re high in vitamin K, a fat-soluble vitamin vital for cardiovascular health since it helps protect arteries and promotes healthy blood clotting, per a 2021 review published inOpen Heart. Take collard greens, for example; per theUSDA, 1 cup of this raw leafy green contains over 130% of your DV for vitamin K.
A comprehensive 2018 review published inNutrientslooked at several studies and concluded that increasing your leafy greens intake provides substantial heart-health benefits. “Leafy greens are fantastic for your heart health,” states Ellis Hunnes. “They’re low in calories, high in fiber and great for your digestive tract and heart due to their high fiber and water content.”
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4. Cruciferous Vegetables
“Broccoli, cauliflower, Brussels sprouts and other cruciferous vegetables are extremely high in fiber and low in calories, making them beneficial for healthy weight management,” says Ellis Hunnes. “Also, they’re high in the compound sulforaphane, which is healthy for your gastrointestinal tract and heart. A healthy GI tract helps keep the heart healthy, as well.”
5. Sweet Potatoes
Other Tips to Support Your Heart Health
In addition to including more of these heart-healthy vegetables in your diet, Ellis Hunnes recommends adopting the following healthy lifestyle habits to help support your heart health:
The Bottom Line
To reap the most significant cardiovascular benefits, combine a nutritious diet centered aroundheart-healthy foodswith other healthy lifestyle habits, such as regular exercise, getting enough sleep, avoiding tobacco and limiting alcohol. Eating more of these nutrient-dense vegetables can boost your heart health and improve your quality of life.
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