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Despite their impressive health advantages, cruciferous vegetables rank among the least-consumed vegetables worldwide. This aligns with a broader global pattern, where average vegetable intake falls about 40% short of the recommended minimum of at least two servings per day. Cruciferous vegetables are packed with key nutrients and bioactive compounds that deliver antioxidant and anti-inflammatory effects.
A recent randomized controlled trial has demonstrated that middle-aged and older adults with mildly elevated blood pressure who consumed four servings of cruciferous vegetables daily for two weeks experienced a significant reduction in systolic blood pressure. This outperformed equivalent amounts of root and squash vegetables.
The study was a small, randomized, controlled crossover trial involving 18 adults with a median age around 68 who had mildly elevated blood pressure. Participants were randomly assigned to one of two soup-based diets for two weeks. One soup featured cruciferous vegetables such as broccoli, kale, cauliflower, and cabbage. The other soup was made up of root and squash vegetables such as potato, pumpkin, carrot, and sweet potato. They consumed the assigned soup with both lunch and dinner daily, providing about four servings.
After a two-week washout period on their usual diet, participants switched to the opposite soup intervention for another two weeks. Blood pressure was monitored continuously over 24 hours before and after each intervention period to compare the effects.
The study results revealed that participants' average systolic blood pressure dropped by 2.5 points when consuming the cruciferous vegetable soup compared to the root and squash version. This modest but statistically significant reduction was primarily driven by greater daytime decreases.
Hypertension is closely linked to the gradual decline in vascular function positioning it as a primary modifiable risk factor for cardiovascular diseases. Regular intake of cruciferous vegetables may help offset this risk. To retain the most blood-pressure-lowering nutrients in cruciferous vegetables, steam them lightly, eat them raw, or cook them briefly.
To view the original scientific study click below:
Cruciferous vegetables lower blood pressure in adults with mildly elevated blood pressure in a randomized, controlled, crossover trial: the VEgetableS for vaScular hEaLth (VESSEL) study
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