Eat four servings of these vegetables daily to lower blood pressure

Can nutrition lower blood pressure?

High blood pressure can be lowered through a diet rich in plant-based foods — primarily vegetables and fruits — while limiting animal products and sodium and salt intake.

Maintaining blood pressure within normal ranges helps reduce the risk of cardiovascular diseases and their fatal complications.

Currently, it is recommended to begin treatment for elevated blood pressure if patients have significant risk factors for cardiovascular diseases.

Which vegetables lower blood pressure?

To determine which vegetables lower blood pressure, scientists in Australia studied the impact of a vegetable-rich diet on a group of adults with elevated blood pressure. They consumed four servings of cruciferous vegetables daily, which have been shown to reduce systolic blood pressure.

The study, described in BMC Medicine, assessed the effects of cruciferous vegetables compared to the same serving size of root vegetables and squashes (potatoes, sweet potatoes, and carrots).

Participants included individuals aged 56-72 years with mild to moderate hypertension — systolic readings between 120-160 mmHg (averaging 135.9 mmHg) and diastolic readings up to 100 mmHg (76.4 mmHg).

Consuming four servings of cruciferous vegetables daily for just two weeks helped lower the daily systolic blood pressure measured at the arm during a 24-hour study by an average of 2.5 mmHg. A significant reduction in blood triglyceride levels was also observed. Additionally, both groups of participants experienced slight weight loss, which is also a crucial aspect of hypertension management.

According to estimates, such a reduction could lead to a 5% decrease in the risk of severe heart diseases, such as heart attacks and strokes. However, these are not the only vegetables or foods that lower blood pressure. Tomatoes and garlic also have proven effects.

How to eat cruciferous vegetables for hypertension?

Cruciferous vegetables include those involved in the study:

• Cabbage;
• Broccoli and cauliflower;
• Brussels sprouts;
• Turnips;
• Radish;
• Watercress and rutabagas.

The total portion included in the study was only 300 grams. This amounts to half of a medium-sized cauliflower, about a dozen Brussels sprouts, a piece of cabbage, or several large leaves of cabbage. It is best to vary the vegetables throughout the day and combine them as well.

You can eat them daily, as was done during the study — as soups for lunch and dinner. However, it is much more interesting to prepare different types in various ways.

They taste best when baked or grilled, but they can also be sautéed and then stewed in a pan, or steamed and served with a sauce. If the vegetables are boiled in water, do not discard them afterward.

Read also what are the norms of Omega-3 and Omega-6 for a healthy body.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.