Cruciferous vegetables, including broccoli, cabbage, kale, and cauliflower, have been found to lower blood pressure compared to root vegetables and pumpkins, in middle-aged and older Australian adults with elevated blood pressure.
Lower blood pressure with the right foods
In a randomized, controlled, crossover study, researchers at Edith Cowan University (ECU) found that consuming four servings a day of cruciferous vegetables led to a significant reduction in blood pressure, compared to four servings a day of root vegetables and squash, including carrots, potatoes, sweet potatoes, and pumpkin. The research was published in BMC Medicine .
“Compounds called glucosinolates, which are found almost exclusively in cruciferous vegetables, have been shown to lower blood pressure in animals, but evidence in humans has so far been limited,” said ECU PhD student Dr Emma Connolly.
Additionally, cruciferous vegetables also contain several other components that likely provide additional blood pressure-lowering benefits, such as nitrate and vitamin K.
“Hypertension, or high blood pressure, is the leading risk factor for heart disease and its prevalence increases with age,” Ms Connolly said.
“Increasing vegetable intake is widely recommended to reduce the risk of heart disease, and previous observational studies have shown that cruciferous vegetables such as broccoli, cabbage, and Brussels sprouts have stronger associations with a lower risk of heart disease than other vegetables. However, while these vegetables are consumed globally, cruciferous vegetables typically make up a small portion of total vegetable intake.”
Dr Lauren Blekkenhorst, ECU NHMRC Emerging Leader and Heart Foundation Postdoctoral Fellow, noted that fewer than one in 15 Australian adults currently meet recommendations for vegetable intake, which has continued to decline over the years.
“Cruciferous vegetables are the least consumed group of vegetables. If people can increase their intake of this group of vegetables, they will get more benefits in terms of lowering blood pressure and reducing the subsequent risk of developing heart disease later in life.”
“To maintain these health benefits, you should ideally consume these vegetables most days of the week.”
The study was conducted over a six-week period; participants completed two dietary interventions of two weeks each, separated by a two-week “wash-out” period in which they ate their normal diet.
During one intervention period, participants consumed four servings of cruciferous vegetables per day in the form of soups for lunch and dinner, while during the other intervention period they consumed a vegetable soup made from roots and squash.
Participants’ blood pressure was measured continuously for 24 hours before and after both two-week intervention periods and showed a 2.5 mmHg difference in blood pressure reduction for cruciferous vegetable consumption compared to root vegetables and squash.
Diet and lifestyle remained constant throughout the study, indicating that the observed reduction in blood pressure was not influenced by these factors.
This reduction in blood pressure can translate into a reduction in the risk of heart attack or stroke of about 5%.
The Heart Foundation welcomed the research findings and Kym Lang, Head of Heart Health, said the findings were fascinating.
“The Heart Foundation encourages people to eat a variety of vegetables every day as part of a heart-healthy eating pattern. You can experiment with adding cruciferous vegetables, such as broccoli or kale, to your meals. We look forward to continuing to learn more about the role cruciferous vegetables play in heart health.”
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