The More Vegetables We Eat, the Lower the Risk of Heart Disease
Nitrate-Rich (NO)vegetables boost Heart Health and lower the risk of heart attacks
NO is an important biological signaling molecule that supports normal endothelial function and protects our mitochondria.
It is also a potent vasodilator helping relax and widen our blood vessels, which improves blood flow.
A recent study published in The American Journal of Clinical Nutrition, which followed 1,230 seniors for 15 years, found that the higher an individual’s vegetable nitrate intake, the lower their risk for atherosclerotic vascular disease (ASVD) and all-cause mortality.
According to the authors, “These results support the concept that nitrate-rich vegetables may reduce the risk of age-related ASVD mortality.”
Research has also shown a diet high in vegetable nitrates helps prevent and treat prehypertension and hypertension (high blood pressure), and protects against heart attacks, courtesy of their NO-boosting power.
Do not confuse vegetable nitrates should not be confused with those found in processed meats such as bacon, hot dogs, ham and other cured meats, as they can convert into nitrosamines, the latter of which are carcinogenic and should be avoided as much as possible.
Vegetable nitrates turn into beneficial NO, which is heart healthy.
The Top 10 nitrate-rich foods that can help boost heart health include, the following:
|1. Arugula, 480 mg of nitrates per 100 grams||2. Rhubarb, 281 mg|
|3. Cilantro, 247 mg||4. Butter leaf lettuce, 200 mg|
|5. Spring greens like mesclun mix, 188 mg||6. Basil, 183 mg|
|7. Beet greens, 177 mg||8. Oak leaf lettuce, 155 mg|
|9. Swiss chard, 151 mg||10. Red beets, 110 mg|
The best way to maximize the benefits is to eat a wide variety of vegetables daily, making sure to include nitrate-rich leafy greens, cruciferous vegetables, magnesium and of course some homemade Sauerkraut.
I have been eating Sauerkraut daily almost all of my life!
Eat healthy, Be healthy, Live lively
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