Boost Heart Health: Why Broccoli May Beat Carrots

A study from Edith Cowan University found that cruciferous vegetables like broccoli and kale are more effective at lowering blood pressure than root vegetables, potentially benefiting heart health and reducing cardiovascular disease risk.

Research involving middle-aged and older Australians with high blood pressure revealed that cruciferous vegetables—such as broccoli, cabbage, kale, and cauliflower—were more effective at reducing blood pressure compared to root and squash vegetables.

In a randomized, controlled, crossover study, scientists at ECU found that consuming four servings daily of cruciferous vegetables led to a significant reduction in blood pressure, unlike the same amount of root and squash vegetables like carrots and potatoes.

“Glucosinolates, compounds found almost exclusively in cruciferous vegetables, have been shown to lower blood pressure in animals, but evidence in humans has been limited,” noted ECU PhD student Emma Connolly.

Cruciferous vegetables also contain additional beneficial components, such as nitrate and vitamin K, which may further help lower blood pressure.

“Hypertension is a major risk factor for heart disease, and its prevalence grows with age,” said Ms. Connolly.

“Increasing vegetable consumption is widely advised to reduce heart disease risk. Observational studies have indicated that cruciferous vegetables like broccoli, cabbage, and Brussels sprouts are more strongly associated with a lower risk of heart disease compared to other vegetables. Despite their global consumption, cruciferous vegetables usually account for only a small fraction of overall vegetable intake.”

Low Vegetable Intake Among Australians

Dr. Lauren Blekkenhorst, ECU NHMRC Emerging Leader and Heart Foundation Postdoctoral Fellow, pointed out that fewer than 1 in 15 Australian adults currently meet the recommended vegetable intake, a figure that has been declining over time.

“Cruciferous vegetables are the least commonly consumed type of vegetable. Increasing intake of these vegetables can offer significant benefits for lowering blood pressure and reducing the risk of heart disease later in life.”

“To sustain these health benefits, it’s ideal to eat these vegetables on most days of the week.”

The study was conducted over six weeks, with participants undergoing two 2-week dietary interventions separated by a 2-week ‘wash-out’ period during which they returned to their normal diet.

Comparative Effects of Vegetable Soups on Blood Pressure

In one intervention, participants consumed four servings of cruciferous vegetable soup daily with lunch and dinner, while in the other, they had soup made from root and squash vegetables. Blood pressure was monitored continuously for 24 hours before and after each intervention, revealing a 2.5 mmHg greater reduction in blood pressure with cruciferous vegetables compared to root and squash vegetables.

Diet and lifestyle factors remained constant throughout the study, suggesting that the observed blood pressure reduction was solely due to the type of vegetables consumed.

This reduction in blood pressure could correspond to about a 5% lower risk of heart attack or stroke.

The Heart Foundation has praised the findings, with Manager for Heart Health, Kym Lang, calling the results fascinating.

“The Heart Foundation encourages daily consumption of a variety of vegetables as part of a heart-healthy diet. Adding cruciferous vegetables like broccoli or kale to your meals can be beneficial,” Lang said. “We are proud to support research highlighting the importance of vegetables in maintaining heart health and look forward to further exploring the benefits of cruciferous vegetables.”

Read the original article on: ScitechDaily

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