Heart-healthy veggies: Cardiologists reveal top picks
Could anything be healthier than vegetables? The list of their benefits seems endless. They are low in calories and contain many nutrients and fiber, positively impacting the body's functioning. They can also greatly benefit the heart. That's why cardiologists have created a list of vegetables they particularly recommend.
7:48 PM EST, November 23, 2024
Studies confirm that eating many vegetables can be as beneficial for heart health as taking an extra 4,000 steps each day. Whether cruciferous, legumes, or root vegetables, which should you choose? Cardiologists make it easier for us by creating a list of the best vegetables for the heart.
Without the risk of heart attack
Vegetables are crucial for a strong heart. Studies show that people who consume a lot of them are at a lower risk of heart attack or stroke. This is possible because the nutrients found in many vegetables positively affect blood pressure regulation and cholesterol level reduction. They also help maintain a healthy weight, which cardiologists highly value.
Appreciate fiber
Research has shown that vegetables' fiber binds with cholesterol in the intestines, allowing excess cholesterol to be removed rather than reabsorbed into the bloodstream. For this reason, doctors especially recommend eating whole vegetables, as supplements can never replace them. While supplements contain extracts of nutrients found in vegetables, they often lack fiber.
A few servings
According to the recommendations of the World Health Organization, a minimum of 14 ounces of vegetables and fruits should be eaten daily, divided into five servings (approximately 3-3.5 ounces each). However, vegetables should prevail and make up 3 of the 5 recommended servings. Cardiologists have their picks. These are the vegetables worth focusing on!
Green leafy vegetables. They contain nitrates, phytochemicals that lower blood pressure. They are also rich in antioxidants, folic acid, and other B vitamins that benefit heart health. There's a wide range to choose from, including arugula, lettuce, kale, Chinese cabbage, fennel, and spinach.
Beets. They're on the list also because of nitrates. In the body, nitrates are converted into nitric oxide, which dilates blood vessels and supports blood flow, thereby lowering blood pressure.
Artichokes. They contain a lot of antioxidants, which help reduce blood pressure.
Asparagus. It's a source of asparaptin, which may have a beneficial effect on lowering blood pressure. These vegetables also act as diuretics, helping to remove excess sodium from the body.
Tomatoes. Their strength lies in potassium and lycopene, which is a powerful antioxidant. They protect the heart and the entire circulatory system.
Red bell peppers. They're rich in vitamin C and antioxidants, which help protect the heart from oxidative stress and cardiovascular diseases.
Garlic. It contains sulfur compounds that can lower blood pressure and reduce the risk of heart diseases.
