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High blood pressure affects over one billion adults globally, driving significant research and health efforts. A recent study explored how cruciferous vegetables, such as broccoli and cauliflower, may help reduce blood pressure in adults with mild hypertension compared to other vegetables.
Glucosinolates, substances primarily present in cruciferous vegetables, have demonstrated blood pressure-lowering effects in animal studies, but data supporting their impact in humans is still scarce. Cruciferous vegetables contain nitrates, vitamin K, and other substances that may contribute to their ability to lower blood pressure.
The research was randomized and controlled, and examined how cruciferous vegetables compared to root and squash vegetables in affecting blood pressure, involving 18 Australian participants between 56 and 72 years old. Participants already had mild to moderate elevated blood pressure and completed a dietary questionnaire to assess their baseline diets and usual cruciferous vegetable intake. The researchers also collected data on physical activity and stress levels.
The study spanned six weeks, with participants undergoing two interventions after 2 weeks, separated by a 2-week recovery phase, where they maintained their regular diet. During one intervention cycle, participants consumed four daily servings of root and squash vegetables as the control. In the other intervention cycle, they consumed four daily servings of cruciferous vegetables as the active intervention.
The study results found that eating cruciferous vegetables reduced daytime systolic blood pressure following the two-week intervention, but had no significant effect on nighttime systolic blood pressure.
Increasing consumption of cruciferous vegetables can enhance the likelihood of lowering blood pressure and reducing the risk of heart disease later in life. This effect is likely driven by the unique micronutrients found in these vegetables. For best results, researchers recommend including these vegetables in the diet 2-3 times per week.
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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