Gaby
Researchers from Edith Cowan University (ECU) have noted that consuming simple and delightful cruciferous vegetables can reduce the risk of developing serious heart diseases by 5 percent.
We’ve all been told since childhood that vegetables are good for us. This source of valuable vitamins, minerals, and other nutrients helps protect the body from many illnesses.
A new study by Australian scientists has shown that not all vegetables are equally effective in combating hypertension. Cruciferous vegetables are the most effective in this regard. The reason lies in the compounds known as glucosinolates, which contribute to lowering blood pressure, explained Emma Connolly, the lead author of the study. Interestingly, glucosinolates also possess anti-inflammatory, anti-cancer, anti-diabetic, and lipid-lowering properties.
Cruciferous vegetables got their name from the four petals on their flowers that form a cross shape. This group includes broccoli, arugula, bok choy, as well as green cabbage, Brussels sprouts, cauliflower, leaf cabbage, and curly kale.
How Was the Study Conducted?
In their randomized controlled crossover study, the researchers examined the impact of cruciferous vegetables, as well as root vegetables and squash, on blood pressure. Eighteen participants with mild to moderately elevated blood pressure followed a diet proposed by the researchers over two two-week periods. These two-week periods were separated by a two-week break during which volunteers could eat their usual foods.
During this active dietary intervention, participants consumed four servings (about 300 grams per day) of broccoli, curly kale, cauliflower, and green cabbage in the form of soup. In total, they consumed about 600 milliliters of soup per day. They had half of this amount for lunch and the other half for dinner, as reported by New Atlas.
During the control phase of the study, they consumed the same amount of root vegetables and squash (potatoes, sweet potatoes, carrots, and pumpkin) in the same soup format for lunch and dinner. Participants were allowed to keep their usual breakfast and snacks, but they were asked to avoid snacking for two hours after consuming the soup.
Throughout the experiment, researchers continuously measured the participants’ blood pressure before and after both dietary interventions.
The consumption of cruciferous vegetables led to a “statistically significant reduction in systolic blood pressure (SBP), the upper number in blood pressure readings.” Researchers observed an average decrease in SBP of 2.5 mmHg, from 126.8 mmHg to 124.4 mmHg. In contrast, after the control phase with root vegetables and squash, the average SBP decreased only slightly among participants, from 125.5 mmHg to 124.8 mmHg.
“A reduction in SBP of 25 mmHg due to increased consumption of cruciferous vegetables could contribute to a 5 percent reduction in the risk of developing serious cardiovascular diseases,” the scientists noted.
Given these results, the researchers encourage people to eat as many cruciferous vegetables as possible. However, for some individuals, this may prove more challenging than it seems. Ms. Connolly pointed out, “While cruciferous vegetables are consumed worldwide, they typically make up a small portion of the overall diet.” This is primarily because some of them have a distinct bitter taste. Another reason people often avoid cruciferous vegetables is that they can cause gas.
“If people can increase their intake of this group of vegetables, they will get more bang for their buck in terms of lowering blood pressure and reducing the risk of heart disease later in life. Ideally, to maintain these health benefits, these vegetables should be consumed most days of the week,” insists Lauren Bleckenhorst, a researcher at the ECU Institute for Nutrition and Health Innovation and co-author of the study. The results were published in the journal BMC Medicine.
