Eating cruciferous vegetables four times a week may help lower blood pressure

Researchers from Edith Cowan University in Australia found that regularly eating broccoli can significantly reduce systolic blood pressure, especially in middle-aged and older adults.

Systolic blood pressure measures the force exerted on the arteries when the heart beats, while diastolic blood pressure measures the remaining force in the arteries when the heart rests between beats. A normal blood pressure reading is below 120/80 mm Hg. A level of 130/80 mm Hg or higher is considered high blood pressure, according to the American Heart Association.

More specifically, they found that eating about four servings of cruciferous vegetables (broccoli, cauliflower, cabbage, kale) per day for two weeks in general lowered systolic blood pressure. They are rich in glucosinolate compounds, which break down into bioactive substances like sulforaphane when the vegetables are chopped or chewed. Previous research has shown that these compounds can have anti-inflammatory and antioxidant properties, improving heart health, but most people don’t eat enough cruciferous vegetables.

The study involved 18 people aged 56 to 72 with mild hypertension. They were divided into two groups, one on a diet rich in cruciferous vegetables and one on a control diet.

Participants consumed about 300 grams (4 servings) of a mixture of broccoli, kale, cauliflower, and cabbage every day for two weeks. These vegetables were cooked into two soups, one for lunch and one for dinner.

The other group also ate equal amounts of vegetables such as potatoes, sweet potatoes, carrots and pumpkin, also in soup form. Both groups wore automatic blood pressure cuffs at regular intervals throughout the day and night.

According to the report of Study FindsAfter two weeks of consuming cruciferous vegetables, participants experienced an average reduction of 2.5 mmHg in 24-hour systolic blood pressure. This effect was even more pronounced during the day, with an average reduction of 3.6 mmHg.

While a 2.5 mmHg reduction may seem small, it is significant given the many heart health problems people face today. Other studies have shown that even small reductions in blood pressure can lead to significant reductions in the risk of heart disease and stroke.

The study also found that participants who ate cruciferous vegetables had lower blood triglyceride levels than those who ate root vegetables and squash. Elevated triglycerides are a risk factor for heart disease, so this finding suggests that cruciferous vegetables may have additional cardiovascular benefits beyond lowering blood pressure.

To lower your blood pressure, the NHS recommends eating a healthy, balanced diet; exercising regularly, aiming for at least 150 minutes a week, and losing weight if you’re overweight.