Research has shown that individuals can reduce the risk of heart disease significantly by eating only 1 cup of vegetables rich in nitrates every day. The research looked at if individuals who regularly consumed higher amounts of nitrate-rich veggies like beetroot and leafy greens, had reduced blood pressure, as well as looking at whether if same individuals were more unlikely being diagnosed with heart disease later on in life.1✅ JOURNAL REFERENCE
Cardiovascular diseases are the main cause of death worldwide, resulting in the loss of about 17.9 million lives annually. Researchers looked at data from more than 50,000 individuals over 23 years. It was revealed that individuals consuming the most nitrate-rich veggies had approximately a 2.5 mmHg lower systolic blood pressure as well as a 12 – 26 % reduced heart disease risk.
The results have demonstrated that individuals may be able to significantly reduce their risk of cardiovascular disease by just eating 1 cup of raw nitrate-rich veggies every day, or half a cup of cooked veggies.
Peripheral artery disease risk had the greatest reduction 0f26 %, which is a kind of heart disease characterized by blood vessels narrowing in the legs, but they also found individuals had a reduced heart attack, heart failure and stroke risk.
The research determined that the optimal quantity of nitrate-rich veggies was 1 cup a day and consuming more than that didn’t appear to offer any more benefits.
Taking supplements are not necessary for boosting nitrate levels as the study revealed that 1 cup of leafy green veggies every day is adequate for reaping the benefits for heart disease prevention.
No further benefits were seen in individuals who consumed higher levels of nitrate rich veggies.
The researchers said adding a cup of spinach to a berry or banana smoothie could be a simple way for topping up on daily leafy greens. To blend leafy greens is OK, but not juicing as this will remove the pulp and fiber from the vegetables.
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