Eat just one serving of this green a day to maintain a healthy heart

0

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 cardiovascular health.

Eating just one serving of dark leafy greens a day can significantly reduce your risk of heart disease and lower your blood pressure, according to a new study. People who regularly ate nitrate-rich vegetables or leafy greens in their diet were less likely to develop these conditions in later life.

A small portion of raw greens or half a portion of cooked greens is a minimum that significantly reduces the likelihood of heart problems in the future. Vegetables rich in nitrates practically reduce the risk of peripheral artery disease, when the blood vessels in the legs narrow. And this, in turn, directly affects the possibility of a heart attack, stroke, or heart failure.

Australian researchers have proven that with sufficient consumption of such greens, there is no need to take supplements to increase nitrate levels. One portion of dark leafy greens will do the trick.

As for leafy greens

First of all, it is spinach – it is also rich in folic acid, as well as manganese, vitamins A and K. Kale – and its composition already includes antioxidants, lutein, and beta-carotene. Swiss chard contains manganese, potassium, and vitamins A, C, and K. Don't forget arugula, which is also rich in carotenoids, vitamins B9, and K. Romaine lettuce and beet greens are also on this list.

How to add dark leafy greens to your diet

A salad with greens and your favorite vegetables is ideal. However, if you're tired of this kind of food, there is an alternative. Pita rolls with chicken or turkey go perfectly with greens. In addition, greens can be added to soups, omelets for breakfast, or made into various smoothies.