Very few will argue that vegetables are the healthiest food on the planet.
Many cardiac experts say that the best type of eating plan to lower your blood pressure is a vegetable based diet.
But there are some specific veggies that are great at helping to lower your blood pressure.
In this article, I’m going to introduce you to 16 heart healthy, blood pressure supporting vegetables.
Kale is full of nutrients that can help maintain your cardiovascular system and even prevent heart disease.
Kale is actually one of the MOST heart-boosting vegetables, loaded with antioxidants, fiber, and omega-3 fatty acids, which is why it’s the perfect veggie to help you lower your blood pressure.
Garlic can help lower the plaque level in your arteries and reduce blood pressure.
If consumed in pill-form, studies have shown that garlic can reduce the plaque build-up in arteries by up to 50%.
Garlic can also reduce the enzymes which can constrict your blood vessels.
These purple superstars are packed with minerals, vitamins and antioxidants,
including a plant alkaloid called betaine and B-vitamin folate.
Betaine contains nitrates that produce nitric oxide, which causes blood vessels to relax and dilate, lowering blood pressure.
Beets also lower the blood levels of homocysteine, which can lower the risk of heart disease.
Eggplants are jam-packed with vitamins, minerals, antioxidants, nasunim and flavonoids.
This means eggplants can help improve circulation, reduce cholesterol, lower heart disease and prevent blood clots.
Broccoli is one of the most nutritious, heart-healthy vegetables there is.
Broccoli can help reduce cholesterol, keep blood vessels strong and contains sulforaphane, an anti-inflammatory which can prevent chronic blood sugar problems.
Carrots are a great heart-healthy food that also help to improve your eyesight.
Carrots are rich in carotenoids, a strong antioxidant that can help reduce the risk of heart disease by fighting against free radicals.
Carrots are also packed with nutrients and vitamins A, K and C, which can help build healthy bones, help the nervous system, fight against cancer and lower an amino acid linked to heart disease.
Asparagus is a super vegetable that is also loaded with nutrients, minerals, fiber, folate and vitamins A, C, E and K.
This means asparagus can help promote regularity and digestive health, enhance your insulin levels and reduce your risk of high blood pressure, diabetes and heart disease.
With only half a cup of spinach, you’ll get 5 times your daily dose of vitamin K, which can help promote stronger bones and prevent blood clots.
Spinach is also bursting with lutein, folate, potassium, and fiber which means it can help lower blood pressure and help prevent heart disease.
9. Sweet Potato
Believe it or not, potatoes are technical vegetables.
And sweet potatoes are packed with potassium, which can help lower blood pressure by maintaining fluid balance.
They can also help regulate your heartbeat and be very heart-healthy.
Cabbage has a lot of vitamins, minerals and antioxidants.
Cabbage is also rich in vitamin C, a powerful antioxidant that can help boost your natural defence mechanism and protect your arteries against heart disease.
Cauliflower is underrated as a hearth healthy veggie, but it can actually improve the overall health of your cardiovascular system.
Cauliflower is high in fiber and low in carbs, and can also prevent oxidative stress, detoxify your body, prevent stomach disorders, fight respiratory problems and is good for your bones.
12. Brussel Sprouts
Don’t let your childhood fears hold you back, brussel sprouts are actually delicious and bursting with nutrition.
As a member of the cruciferous family, these healthy super sprouts contain glucosinolates, protein, iron and potassium.
This means they can help detox your body, combat cancer and boost your overall heart health.
13. Collard Greens
The earthy collard green family is actually expansive and includes bok choy, kale, broccoli, Brussels sprouts, cabbage, rutabaga, and even turnips.
These leafy heroes are low in calories and bursting with Vitamin A, lutein and zeaxanthin.
This means they are great to reduce the risk of obesity, diabetes, and heart disease.
Seaweed is a great sushi companion and it’s also packed with omega-3, unlike regular vegetables.
Seaweed is also bursting with nutrients and minerals like magnesium, zinc, iron, potassium, and iodine.
This means seaweed can help promote cardiovascular health and prevent sudden strokes or heart attacks.
Usually an underrated salad component, radish is actually overloaded with nutrients, like fiber, potassium and vitamin C.
This means radishes can help regulate digestion, keep your blood pressure under control and help boost your immune system.
As a great low-calorie crunchy snack, cucumbers are roughly 96% water.
Even so, cucumbers are also a powerful source of vital nutrients like protein, fiber, vitamin C and K, magnesium, potassium and antioxidants.
This means cucumbers can help prevent heart disease and be great for your overall health.
Well, there you have it.
A run down of 16 super veggies that can aid in lowering your blood pressure when you include them in your eating plan.