Eat just one serving of these greens a day to keep your heart healthy

There is no need to talk about the unconditional benefits of vegetables and greens, but some of them have undeniable advantages over others – especially when it comes to the health of the cardiovascular system.

Eating just one serving of dark leafy greens a day can significantly lower your risk of heart disease and lower your blood pressure, according to a new study. Those people who regularly had nitrate vegetables or leafy greens in their diet were less prone to the risk of such diseases in old age.

A small portion of raw greens or half of a portion already cooked – such a minimum significantly reduces the likelihood of heart problems in the future. Vegetables rich in nitrates practically minimize the risk of peripheral artery problems, when the blood vessels of the legs are narrowed. And this, in turn, directly affects the possibility of a heart attack, stroke or manifestation of heart failure.

Australian researchers managed to prove that, provided that such greens are consumed sufficiently, there is no need to take supplements to increase the level of nitrates. One serving of dark leafy greens will do the trick.

As for leafy greens

First of all, it's spinach – it's also rich in folic acid, as well as manganese, vitamins A and K Kale contains antioxidants, lutein and beta-carotene. Swiss chard contains manganese, potassium and vitamins A, C and K. Let's not forget about arugula, it is also rich in carotenoids, vitamins B9 and K. Romaine lettuce and beet leaves are also on this list.

How add dark leafy greens to your diet

The ideal option is a salad with greens and your favorite vegetables. However, if you are tired of such food, there is an alternative. Rolls made of pita bread with chicken or turkey are perfectly combined with greens. In addition, greens can be added to soups, omelets for breakfast or make various smoothies.