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A new study highlights the potential heart health benefits of cruciferous vegetables, such as broccoli, kale, cabbage, and cauliflower, in reducing blood pressure. Researchers from Edith Cowan University (ECU) in Australia conducted a randomized, controlled trial to assess the impact of different vegetable types on blood pressure in middle-aged and older adults with mildly elevated levels. The results, published in BMC Medicine, reveal that consuming four servings of cruciferous vegetables per day significantly lowers blood pressure compared to other vegetable groups, such as root and squash varieties.
The six-week study, known as the VEgetableS for vaScular hEaLth (VESSEL) trial, involved participants following two distinct dietary interventions, separated by a two-week “wash-out” period during which they returned to their usual diets. During one intervention period, participants consumed soups made from cruciferous vegetables, while in the other, they consumed soups made from root and squash vegetables, such as carrots, potatoes, sweet potatoes, and pumpkins. Blood pressure measurements taken throughout the study indicated a 2.5 mmHg reduction for those consuming cruciferous vegetables.
The trial focused on the effects of glucosinolates, compounds found almost exclusively in cruciferous vegetables, which have been previously shown to lower blood pressure in animal studies. This research marks one of the first studies to demonstrate similar results in humans. “Increasing vegetable intake is widely recommended to reduce heart disease risk,” said ECU Ph.D. student Ms. Emma Connolly. “Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts have stronger links to lower heart disease risk than other vegetables.”
The findings are especially important given the increasing prevalence of hypertension with age. Dr. Lauren Blekkenhorst, an NHMRC Emerging Leader and Heart Foundation Postdoctoral Fellow at ECU, emphasized that less than one in 15 Australian adults currently meets recommended vegetable intake guidelines. “Cruciferous vegetables are the lowest consumed group of vegetables. If people can increase their intake, they will see significant benefits in lowering blood pressure and reducing the risk of heart disease later in life.”
In addition to glucosinolates, cruciferous vegetables contain other components such as nitrates and vitamin K, which further contribute to heart health. The study’s results indicate that the 2.5 mmHg reduction in blood pressure achieved by consuming cruciferous vegetables can lower the risk of heart attacks or strokes by approximately 5%.
Kym Lang, Heart Foundation’s Manager for Heart Health, welcomed the findings, stating, “The Heart Foundation encourages people to eat a variety of vegetables every day. Cruciferous vegetables like broccoli or kale can easily be added to meals to support a heart-healthy diet.”
This research highlights the powerful role of diet in managing heart disease risk factors and suggests that small changes, such as increasing the intake of cruciferous vegetables, can have significant long-term health benefits.
More information: Emma L. Connolly et al, Cruciferous vegetables lower blood pressure in adults with mildly elevated blood pressure in a randomized, controlled, crossover trial: the VEgetableS for vaScular hEaLth (VESSEL) study, BMC Medicine (2024). DOI: 10.1186/s12916-024-03577-8
