A recent study has found that cruciferous vegetables, such as broccoli, cabbage, kale, and cauliflower, are more effective at lowering blood pressure than root and squash vegetables in middle-aged and older Australians with high blood pressure. The research, conducted by Edith Cowan University (ECU), utilized a randomized, controlled, crossover trial to compare the effects of consuming four servings daily of cruciferous vegetables versus root and squash vegetables like carrots, potatoes, sweet potatoes, and pumpkins.
The study revealed that daily intake of cruciferous vegetables led to a significant reduction in blood pressure compared to the consumption of root and squash vegetables. The trial noted a 2.5 mmHg decrease in blood pressure with cruciferous vegetables, translating to approximately a 5% lower risk of heart attack or stroke.
Cruciferous vegetables are rich in glucosinolates, compounds shown to lower blood pressure in animal studies, and also contain beneficial components like nitrate and vitamin K. Emma Connolly, an ECU PhD student, highlighted that while these vegetables are known to have heart health benefits, their consumption remains relatively low globally.
Dr. Lauren Blekkenhorst, an ECU NHMRC Emerging Leader and Heart Foundation Postdoctoral Fellow, emphasized that less than 1 in 15 Australians meet the recommended vegetable intake, with cruciferous vegetables being the least consumed. Increasing intake of these vegetables could enhance blood pressure management and reduce heart disease risk.
The six-week study involved two 2-week intervention periods with a 2-week ‘wash-out’ phase, where participants alternated between cruciferous vegetable soups and root/squash vegetable soups. Blood pressure was monitored continuously for 24 hours before and after each intervention.
The Heart Foundation supports these findings, with Manager for Heart Health Kym Lang encouraging people to include a variety of vegetables in their diets, particularly cruciferous ones, to support heart health. The foundation looks forward to further research on the role of these vegetables in cardiovascular health.