(Blood Pressure) "Eat this vegetable four times a day!"... Lower your blood pressure and lose weight.

Cruciferous vegetables such as broccoli, cauliflower, and kale have the effect of lowering blood pressure. Research results have shown that this vegetable, also known as a superfood, not only helps lower blood pressure in adults with mild hypertension but can also consequently reduce the risk of heart attack and stroke.

Researchers at Edith Cowan University in Australia investigated the effects of cruciferous vegetable consumption on blood pressure in 18 men and women aged 56 to 72 with mild or moderate hypertension (systolic blood pressure 120–160 mmHg, diastolic blood pressure less than 100 mmHg).

 

The research team collected data on physical activity and stress levels in addition to the participants' diets and had them participate in two experiments lasting two weeks. There was a two-week rest period between each experiment. In the first experiment, participants consumed four servings of vegetables per day, including root vegetables and pumpkin (control group), while in the second experiment, they consumed cruciferous vegetables.

Analysis of the results showed that, overall, consuming four servings of cruciferous vegetables daily for two weeks helped lower systolic blood pressure. According to the researchers, 24-hour ambulatory systolic blood pressure decreased by 2.5 mmHg during this period, which is equivalent to lowering the risk of major cardiovascular diseases such as heart attack or stroke by approximately 5%. However, it was found to have no effect on nighttime systolic blood pressure.

 

During this period, serum triglyceride levels also decreased significantly compared to the control group. In addition, body weight, which plays an important role in blood pressure management, decreased at both time points; given that the degree of weight loss was similar, it appears that the difference in blood pressure changes was not due to weight loss.

 

The research team explained, “Among vegetables historically studied for their anticancer effects, cruciferous vegetables are known to have excellent efficacy against cardiovascular disease,” adding, “Increasing the consumption of these vegetables will have a significant impact on reducing the burden of cardiovascular disease.”

 

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Cruciferous vegetable names are difficult, aren't they?

You can think of it as the broccoli we eat all the time.

 

Also, I've been seeing a lot of cauliflower fried rice lately.

So, kale is also a cruciferous vegetable.

 

Research results showing that it has the effect of lowering blood pressure

For those interested in blood pressure, it would be good to keep the cruciferous symbol in mind.