Expert Shares The Best Vegetables To Eat If You Want To Lower Your Risk Of Heart Disease: Leafy Greens And More

January 12, 2024 by Faith Geiger

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The foods you eat on a regular basis can greatly impact your health. This is especially true when it comes to your cardiovascular wellbeing. Many of us know that overindulging in certain foods—such as red meat, greasy French fries, and other processed snacks—could lead to clogged arteries and a higher risk of heart disease. But the good news is that there are also plenty of healthy foods you can add to your plate to give your heart health a boost. Many of the best options are none other than nutrient-rich vegetables.

“Vegetables, packed with essential nutrients and bioactive compounds, play a vital role in preventing heart disease,” says dietitian Krutika Nanavati. She told us that leafy greens, cruciferous vegetables, and legumes are some superior choices. Learn more about the benefits of each below.

1. Leafy greens

Salad, anyone? Leafy greens may seem overhyped, but there's no overstating their importance in your overall health—including your heart health. Nanavati recommends adding spinach, kale, collard greens, and Swiss chard to your diet for to keep your cardiovascular system in great shape.

"These nutritional champions are loaded with dietary nitrates, which convert to nitric oxide, a potent vasodilator that improves blood flow and reduces blood pressure," she says. "They're also rich in fiber, potassium, magnesium, and vitamins C and K1, all contributing to cardiovascular health." Aim for at least one serving a day for optimal heart health.

2. Cruciferous vegetables

You may have memories of your mother telling you to finish your broccoli at dinner, but she was right. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage can make a major difference in the health of your body. They're especially great for your heart.

"These vegetables boast sulforaphane, a compound with anti-inflammatory and antioxidant properties," Nanavati explains. "They're also excellent sources of fiber, vitamin C, and folate, all beneficial for heart health." Try adding cruciferous vegetables to your diet twice weekly for their cholesterol-lowering and blood pressure-regulating effects.

3. Legumes

Don't sleep on the power of beans! Legumes like beans, lentils, and chickpeas aren't just highly versatile and delicious enough to work into a range of hearty recipes; they're also fantastic for your health.

"These versatile legumes are packed with fiber, protein, potassium, and magnesium, all of which contribute to heart health by lowering blood pressure, cholesterol levels, and inflammation," Nanavati raves. Try replacing inflammatory red meat with these plant-based proteins once a week to reap their heart-protective benefits and promote satiety.

The bottom line

Of course, maintaining a healthy heart is about more than just adding a few foods specific foods to your plate. There are many habits you should practice every day in order to keep your cardiovascular system in the best shape possible. But choosing nutritious ingredients like this is one great way to prioritize your heart and make strides towards a healthier body overall.

READ MORE: The 4 Unexpected Foods You’re Eating That Are Actually Destroying Your Heart Health, According To Experts: Granola And More

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