A CUP OF VEG A DAY

New Edith Cowan University (ECU) research has found that by eating just one cup of nitrate-rich vegetables each day people can significantly reduce their risk of heart disease. The researchers examined data from over 50,000 people living in Denmark taking part in the Danish Diet, Cancer, and Health Study over a 23-year period. They found people who consumed the most nitrate-rich vegetables had about a 2.5 mmHg lower systolic blood pressure and between 12 to 26 per cent lower risk of heart disease. Lead researcher Dr Catherine Bondonno from ECU’s Institute for Nutrition Research said identifying diets to prevent heart disease was a priority. “Our results have shown that by simply eating one cup of raw (or half a cup of cooked) nitrate-rich vegetables each day, people may be able to significantly reduce their risk of cardiovascular disease,” Dr Bondonno said. “The greatest reduction in risk was for peripheral artery disease (26 per cent), a type of heart disease characterised by the narrowing of blood vessels of the legs; however, we also found people had a lower risk of heart attacks, strokes and heart failure.” The study found the optimum amount of nitrate-rich vegetables was one cup a day and eating more didn’t seem to give any additional benefits. Dr Bondonno said hacks such as including a cup of spinach in a banana or berry smoothie might be an easy way to top up our daily leafy greens. “Blending leafy greens is fine, but don’t juice them. Juicing vegetables removes the pulp and fibre.” The research adds to evidence linking vegetables generally and leafy greens specifically with improved cardiovascular health and muscle strength.