Gaby
Researchers from Edith Cowan University (ECU) have noted that consuming simple, everyday cruciferous vegetables can reduce the risk of developing serious cardiovascular disease by 5 percent.
We’ve all been told since childhood that vegetables are good for us. They are a source of vitamins, minerals, and other nutrients that help protect the body from many illnesses.
A new study by Australian scientists shows that not all vegetables are equally effective against hypertension. Cruciferous vegetables had the strongest effect. Emma Connolly, the study’s lead author, explained that compounds called glucosinolates help lower blood pressure. Glucosinolates also have 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, 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, root vegetables, and squash on blood pressure. Eighteen participants with mild to moderately elevated blood pressure followed a diet the researchers proposed over two two-week periods. Those two-week periods were separated by a two-week break during which volunteers could eat their usual foods.
During the 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 soup form, this amounted to about 600 milliliters per day. They had half of that 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) prepared as soup 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 measured the participants’ blood pressure before and after each dietary intervention.
Eating cruciferous vegetables produced a statistically significant reduction in systolic blood pressure (SBP), the top number in a blood pressure reading. 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 fell only slightly, from 125.5 mmHg to 124.8 mmHg.
A reduction in SBP of 2.5 mmHg due to increased consumption of cruciferous vegetables could contribute to a 5 percent reduction in the risk of developing serious cardiovascular disease, the scientists said.
Given these results, the researchers encourage people to eat more cruciferous vegetables. For some individuals, though, that may be harder than it sounds. Connolly pointed out that while cruciferous vegetables are eaten worldwide, they typically make up only a small portion of most diets. That is partly because some have a distinct bitter taste, and partly because 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,” said Lauren Bleckenhorst, a researcher at the ECU Institute for Nutrition and Health Innovation and a co-author of the study. The results were published in the journal BMC Medicine.
