If your goal is to lower blood pressure, research recommends increasing the intake of these vegetabl

A new study reveals that diets rich in cruciferous vegetables are more effective in lowering blood pressure than those rich in root vegetables. Hypertension affects nearly half of all adult Americans, a condition that elevates their risk of heart disease and stroke.

To help reduce blood pressure, experts recommend adopting a healthy diet, a crucial aspect of which is increasing vegetable intake and decreasing sodium consumption. Vegetables are highly recommended for their numerous health benefits, particularly in lowering hypertension. However, which vegetables are most effective in lowering blood pressure?

According to a recent study published in the journal "BMC Medicine," cruciferous vegetables such as broccoli and kale outperform root vegetables like sweet potatoes and carrots in terms of blood pressure reduction.

The findings suggest that cruciferous vegetables may be an ideal choice for individuals with hypertension, a condition that affects almost half of American adults. Hypertension is defined by the American College of Cardiology and American Heart Association as a sustained blood pressure above 130/80 mmHg or the use of antihypertensive medication.

Brian Downey, MD, Director of Integrated Cardiology Services at Tufts Medical Center, states, "Hypertension is often called the 'silent killer' because most people don't exhibit noticeable symptoms, but it silently increases the risk of heart disease and stroke."

While research indicates that consuming cruciferous vegetables can help regulate blood pressure, researchers also note that further studies are needed to provide specific recommendations that could "ease the public health burden of cardiovascular disease."

To delve deeper into this research, the study team has confirmed the association between cruciferous vegetable consumption and a lower risk of cardiovascular disease. However, these studies are mainly observational, thus having limitations in terms of residual confounding and unexplained variables. Lauren Blekkenhorst, PhD, and Emma Connolly, from the Institute for Nutrition and Health Innovation at Edith Cowan University, shared this information in an email.

In the recent study, researchers employed a more rigorous approach to investigate the impact of vegetable intake on blood pressure. They recruited 16 women and 2 men aged 56 to 72, all with elevated blood pressure levels.

Participants were randomly assigned to an active group and a control group for a four-week dietary intervention, with a two-week washout period in between where they resumed their usual diet. During these four weeks, the active group consumed two servings (a total of four servings, approximately 300 grams) of soup made from broccoli, cauliflower, cabbage, and kale at lunch and dinner each day. The control group consumed the same amount of soup but made with potatoes, pumpkins, carrots, and sweet potatoes. These soups were matched in terms of macronutrient content.

The study found that consuming cruciferous vegetables significantly reduced systolic blood pressure in adults compared to consuming root vegetables. Specifically, the average systolic blood pressure in the cruciferous vegetable group dropped by 2.4 mmHg, indicating a 5% reduction in the risk of significant cardiovascular events. In contrast, the average blood pressure drop in the root vegetable group was only 0.7 mmHg.

However, the authors pointed out several limitations of the study, including its small size and the predominantly white female population, which may limit the applicability of the findings to a broader demographic. Additionally, only 72% of participants adhered to the study instructions, and participants may have guessed their group assignment based on the soup's color and taste, potentially introducing bias in the results.

Christine Calley, MS, RD, from Camelback Nutrition and Wellness, finds the study "interesting" because she believes the nutrient content (such as fiber and potassium) that benefits blood pressure did not differ significantly between the groups. However, she notes that these vegetables also contain vitamins C, E, and K, which have antioxidant and anti-inflammatory properties that help regulate blood pressure.

Plant nutrients in cruciferous vegetables may also contribute to the results. Previous studies have found that glucosinolates and isothiocyanates found in cruciferous vegetables have blood pressure-lowering effects. Although many of these studies were conducted on animals or yielded inconsistent results in humans.

In addition to regulating blood pressure, cruciferous vegetables contribute to gut health, blood coagulation, and the immune system.

While increasing the intake of broccoli and kale can help lower blood pressure, it is not the only recommended strategy. The Dietary Approaches to Stop Hypertension (DASH) diet is also an effective tool for individuals with hypertension. This diet is based on prescribed daily intakes, including healthy, anti-inflammatory foods such as fruits, vegetables, whole grains, and poultry.

Calley suggests that individuals with normal blood pressure should consume less than 2300 milligrams (mg) of sodium per day, while those with hypertension should consume less than 1500 mg. Besides diet, a healthy lifestyle can also lower blood pressure. The American Heart Association advises individuals with hypertension to avoid smoking or excessive alcohol consumption and to exercise regularly.

"Chronic stress can also elevate blood pressure, so it's crucial to manage stress through techniques such as deep breathing, meditation, yoga, or mindfulness practices," adds Calley. She also recommends getting seven to nine hours of sleep per day, maintaining a consistent bedtime, limiting screen time, and avoiding caffeine in the evening.