4 cheap and common vegetables that help protect the health of the heart

A feeding plays a key role in heart health, including reducing the risk of heart disease.

“ Plants are rich in fiber, which have a positive effect on reducing LDL cholesterol – bad cholesterol,” says Cardiologist Marschall Runge to EatingWell. 

“ They contain a variety of vitamins and antioxidants that fight inflammation and generally reduce damage to the arteries and heart”. 

All vegetables are nutritious, but there are some more advisable when it comes to heart health. 

To EatingWell, a cardiologist recommended four.

1. Broccoli

Broccoli are rich in fiber, with potentially positive effects on heart health. 

Research has shown that fibers can reduce inflammation, an important risk factor for heart disease. Fibers can also contribute to healthy blood pressure levels.

In addition, they are satiating, helping to regulate weight and, consequently, contributing to heart health.

Broccoli also contain different antioxidants, including sulforaphane. “It is a poorly known but potent compound found in broccoli and other cruciferous vegetables, which has very positive protective actions against the development of cardiovascular diseases,” Runge said. 

Consuming foods containing sulforaphan can combat oxidative stress and inflammation, which could reduce the risk of heart disease.

2. Cauliflower

So with other cruciferous vegetables, kale contains sulforaphane and other compounds with antioxidant properties, which can reduce inflammation.

It is also a good source of vitamin K, which “has a potentially important role in preventing calcification of arteries in the heart and elsewhere,” Runge explains. 

It also contains fiber and potassium, which may contribute to maintaining healthy blood pressure. 

3. Beetroot

Besides being a good source of fiber and antioxidants, beet is rich in food nitrates, which makes it a great option for a healthy diet for the heart.

Your body converts beet nitrates into nitric oxide. This relaxes blood vessels and may even slightly reduce blood pressure, which is one of the main risk factors for heart disease.

4. Legume

Legumes such as chickpeas, lentils and beans are great vegetable foods, promoting heart health. 

“ Legumes are an excellent source of plant protein and fibers, being an excellent substitute for proteins of animal origin with high fat content ", says Runge.

Other tips to reduce the risk of heart disease 

• It consumes nutritious foods, but realize that no diet is perfect. Do not beat yourself when eating something less healthy, provided that this is the exception and not the rule;
• Exercise. Even a walk every day will make a big difference;
• Replace processed and sodium-rich foods with vegetables;
• If you smoke, find help to stop.