Eat your vegetables, they say, and we all know we should eat more than we do – except you, vegetarians – but there is now even more evidence that they are doing us good.
And to be specific, a certain class of vegetables is good for improving a common problem in older people.
A recent study by Edith Cowan University (ECU), published in BMC Medicine, found cruciferous vegetables may help lower blood pressure.
If you are wondering what cruciferous vegetables are, they are all those green chunky and leafy ones including broccoli, cauliflower, kale and cabbage.
Significant reduction
In a randomised, controlled crossover trial, researchers from ECU found that consuming four servings a day of cruciferous vegetables resulted in a significant reduction in blood pressure, compared with four serves a day of root and squash vegetables including carrot, potato, sweet potato and pumpkin.
“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 thus far been limited,” said co-author Emma Connolly, a ECU PhD student.
Glucosinolates are also being studied for their ability to prevent cancer.
“Increasing vegetable intake is widely recommended to reduce heart disease risk, and previous observational studies have shown cruciferous vegetables like broccoli, cabbage, and Brussels sprouts have stronger relationships with lower heart disease risk than other vegetables. However, while these vegetables are consumed globally, cruciferous vegetables typically make up a small portion of total vegetable intake.”
Blood pressure
Study participants consumed four serves of cruciferous vegetables per day as soups with lunch and dinner, while during the other intervention period, they consumed a root and squash vegetable soup. The blood pressure of participants 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 eating cruciferous vegetables compared to root and squash vegetables.
Background diet and lifestyle remained consistent throughout the study, indicating the reduction in blood pressure seen was not influenced by these factors.
This amount of lowered blood pressure can translate to roughly 5 per cent lower risk of experiencing a heart attack or stroke.
Heart Foundation Postdoctoral Fellow and co-author Dr Lauren Blekkenhorst noted that less than one in 15 Australian adults currently meet recommendations for vegetable intake.
Increase your intake
“Cruciferous vegetables are the lowest consumed group of vegetables. If people can increase their intake of this group of vegetables, they will receive more bang for their buck in terms of in lowering blood pressure and reducing the subsequent risk of developing heart disease later in life,” Dr Blekkenhorst said.
“To maintain these health benefits, you should have to ideally consume these vegetables on most days of the week.”
The study builds on previous research from ECU, which found that women eating cruciferous vegetables daily have lower odds of having extensive calcification on their aorta.
“One particular constituent found abundantly in cruciferous vegetables is vitamin K, which may be involved in inhibiting the calcification process that occurs in our blood vessels,” lead researcher Dr Blekkenhors said about that study.
Dr Blekkenhors said women in the study who consumed more than 45g of cruciferous vegetables daily were 46 per cent less likely to have an extensive build-up of calcium in their aorta in comparison to those consuming little to no cruciferous vegetables every day.
Would this study change your mind about your vegetable intake? Why not share your thoughts in the comments section below?
Also read: Convenient Cheap Cabbage Rolls
I grow our own vegetables and eat heaps of veges on a regular basis. Perhaps that is why at 76 I take no regular medication and have great blood pressure.