Edith Cowan University — MedicalXPress — 4 May 2021
New Edith Cowan University (ECU) research has found that by eating just one cup of nitrate-rich vegetables each day, people can significantly reduce their risk of heart disease. The study examined data from over 50,000 people in Denmark over a 23-year period and found that people who consumed the most nitrate-rich vegetables — such as leafy greens and beetroot — had about 2.5 mmHg lower systolic blood pressure and between 12 to 26 percent lower risk of heart disease.
“Our results have shown that by simply eating one cup of raw (or half a cup of cooked) nitrate-rich vegetables each day, people may be able to significantly reduce their risk of cardiovascular disease,” said lead researcher Dr. Catherine Bondonno. The greatest reduction in risk was for peripheral artery disease (26%), followed by lower risk of heart attacks, strokes and heart failure. Crucially, the study found that one cup a day was optimal; eating more did not provide additional benefit. “People don’t need to be taking supplements to boost their nitrate levels because one cup of leafy green vegetables each day is enough to reap the benefits,” Dr. Bondonno said. Blending leafy greens is fine, but juicing removes the fibre and is not recommended. Published in the European Journal of Epidemiology.