Cardiologists' top veggies: Boosting heart health naturally
Could anything be healthier than vegetables? The list of their benefits seems endless. They are low in calories and contain many nutrients and fibre, which positively impact the body's functioning. They can also do a great deal of good for the heart. That's why cardiologists have created a list of vegetables they particularly recommend.
23 November 2024 20:06
Studies confirm that eating a large quantity of vegetables can be as good for heart health as taking an extra 6,000 steps daily. Which should you choose, cruciferous vegetables, legumes, or root vegetables? 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 very important for a strong heart. Studies show that people who eat a lot of them are at a reduced 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 in maintaining a healthy weight, which cardiologists appreciate.
Appreciate fibre
Research has shown that the fibre in vegetables 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. Yes, they contain extracts of nutrients found in vegetables, but they are often without fibre.
A few servings
According to the recommendations of the World Health Organisation, a minimum of 400 grams of vegetables and fruits should be eaten daily, divided into five servings (approximately 75-100 grams each). However, vegetables should prevail and make up 3 out 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 variety to choose from – rocket, lettuce, kale, Chinese cabbage, fennel, and spinach.
Beetroot. These are on the list also because of nitrates. In the body, they 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 contribute to blood pressure reduction.
Asparagus. These are a source of asparagine, 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 strong antioxidant. They act protectively on the heart and the entire circulatory system.
Red bell peppers. They have a lot of vitamin C and antioxidants, which help protect the heart from oxidative stress and cardiovascular diseases.
Garlic. It contains sulphur compounds that can lower blood pressure and reduce the risk of heart diseases.
