Eat your veggies – boost your health!
Did you know that cardiovascular disease is the leading cause of death in Poland [1] and that as many as 1.6 million people suffered from ischemic heart disease in 2017 [2]? However, these statistics could change. Just a few minor diet tweaks are enough to improve your health. Research shows that the more vegetables you eat, the lower the risk of cardiovascular disease [3]. This is because vegetables:
- have antioxidant and anti-inflammatory effects,
- regulate blood pressure and glucose levels,
- are rich in vitamins and dietary fiber,
- reduce the risk of myocardial damage,
- have bioactive components that have a protective effect on the heart.
Importantly, the best vegetables for your heart are the ones that are common, local and available not only during the summer season – i.e. ones that you can easily incorporate into your daily menu.
The healthiest vegetables to help your heart
1. Potatoes
Researchers have examined potato tuber extract for its effects on the cardiovascular system. It was shown to have a positive effect on heart function, as well as to lower blood pressure and bad cholesterol levels in lab rats [4]. Potatoes contain, among other things:
- potassium, which helps to maintain normal blood pressure,
- magnesium, whose deficiency can contribute to heart disease and diabetes,
- phosphorus, which supports muscle function [7].
Cooled potatoes also contain resistant starch. You can read about its health-promoting properties HERE.
2. Tomatoes
They are a rich source of antioxidants: lycopene, beta-carotene and vitamin C. They protect vascular cells from oxidation and thus prevent atherosclerosis and hypertension.
In addition, lycopene fights free radicals that damage cardiac cells [5], and promotes their regeneration. Studies also show that the extract contained in tomatoes can protect against myocardial infarction [8].
3. Onions
Studies show that onion extract has strong anti-atherosclerotic effects. Regular consumption of raw onions can also prevent cardiovascular disease due to their anticoagulant properties. In addition, thanks to their bioactive components, onions mitigate the effects of toxins that enter the body, for example, through smoking [9].
4. Green lettuce
It lowers bad cholesterol levels and also prevents lipid peroxidation in the heart, a process in which unsaturated fatty acids are degraded by free radicals. All varieties of green lettuce (for example, iceberg, butter, romaine or curly lettuce) have bioactive substances, called phytochemicals, that [10]:
- demonstrate antidiabetic and anti-inflammatory properties (phenolic compounds),
- protect the cardiovascular system (carotenoids),
- normalize blood pressure (chlorophyll).
In addition to lettuce, other leafy vegetables, such as spinach and cabbage can also go a long way to supporting heart health.
5. Broccoli
It is a rich source of antioxidants, including vitamins C, K and A, which help to protect the body from oxidative stress and reduce the risk of inflammation. Broccoli is also rich in the heart-protective minerals potassium, calcium and iron.
With its anti-inflammatory and antioxidant properties, as well as high fiber content, broccoli helps to lower cholesterol, maintain adequate blood pressure and support proper cardiovascular function [11].
6. Asparagus
The asparagus season is about to start, so be sure to take advantage of it! Asparagus supports heart function and lowers blood pressure. Green asparagus is rich in antioxidants and helps fight bad cholesterol [12].
Diet for the heart and to combat cholesterol
Scientists have no doubt that eating vegetables on a daily basis actually reduces the risk of cardiovascular disease [6]. However, to get the best out of them, follow a few rules:
- Try to eat vegetables in various forms and especially raw, before they lose nutritional value during heat treatment.
- Don't forget to add some fats to promote vitamin absorption. Olive, sesame or canola oil is always a good idea to boost heart health.
- Eat raw vegetables immediately after preparing them (e.g. as salads and coleslaw). This will ensure that they retain their full nutritional value.
- In winter, go ahead and use frozen food! Freezing is one of the best ways to store vegetables out of season.
References:
[1] Niewydolność serca w Polsce 2014–2021, Raport, https://www.niewydolnosc-serca.pl/doc/ANS_raport_01.09_.pdf, dostęp online: 21.03.2024.
[2] NFZ o zdrowiu. Choroba niedokrwienna serca, https://ezdrowie.gov.pl/portal/home/badania-i-dane/zdrowe-dane/raporty/nfz-o-zdrowiu-choroba-niedokrwienna-serca, dostęp online: 21.03.2024.
[3] [4] [5] [6] Tang G. Y., Meng X., Li Y., Zhao C. N., Liu Q., Li H.B., Effects of Vegetables on Cardiovascular Diseases and Related Mechanisms, Nutrients. 2017 Aug 10;9(8):857. doi: 10.3390/nu9080857. PMID: 28796173; PMCID: PMC5579650.
[7] Xu J., Li Y., Kaur L., Singh J., Zeng F., Functional Food Based on Potato, Foods 2023, 12, 2145. https://doi.org/10.3390/foods12112145
[8] Collins E. J., Bowyer C., Tsouza A., Chopra M., Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation, Biology (Basel), 2022 Feb 4;11(2):239. doi: 10.3390/biology11020239. PMID: 35205105; PMCID: PMC8869745.
[9] Dorrigiv M., Zareiyan A., Hosseinzadeh H., Onion (Allium cepa) and its Main Constituents as Antidotes or Protective Agents against Natural or Chemical Toxicities: A Comprehensive Review, Iran J Pharm Res. 2021 Winter;20(1):3-26. doi: 10.22037/ijpr.2020.112773.13940. PMID: 34400937; PMCID: PMC8170763.
[10] Shi M., Gu J., Wu H., Rauf A., Emran T. B., Khan Z., Mitra S., Aljohani A. S. M., Alhumaydhi F. A., Al-Awthan Y. S., Bahattab O., Thiruvengadam M., Suleria H. A. R., Phytochemicals, Nutrition, Metabolism, Bioavailability, and Health Benefits in Lettuce-A Comprehensive Review. Antioxidants (Basel), 2022 Jun 13;11(6):1158. doi: 10.3390/antiox11061158. PMID: 35740055; PMCID: PMC9219965.
[11] Syed R. U., Moni S. S., Break M. K. B., Khojali W. M. A., Jafar M., Alshammari M. D., Abdelsalam K., Taymour S., Alreshidi K. S. M., Elhassan Taha M. M., Mohan S., Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel), 2023 Jul 7;12(7):1157, doi: 10.3390/antibiotics12071157. PMID: 37508253; PMCID: PMC10376324.
[12] Olas, B. A Review of the Pro-Health Activity of Asparagus officinalis L. and Its Components, Foods 2024, 13, 288. https://doi.org/10.3390/foods13020288.