The necessary amount of greens per day, which reduces the risk of developing heart diseases, is named

Nitrates are salts of nitric acid that affect blood pressure. Their main sources are vegetables and herbs. It is believed that nitrates can increase the amount of nitric oxide in the body, and this, in turn, helps blood vessels to expand, lowering blood pressure.

Scientists analyzed data from 50 thousand people and found that people whose diet included foods with nitrates had lower blood pressure. In addition, they had a 26% lower risk of developing heart disease. Products that are richest in nitrates are:

• greens (cabbage, arugula, chard, spinach);
• beets;
• parsley;
• leek;
• celery;
• radish;
• turnip.

“Our results showed that by eating one cup of raw (or half a cup of cooked) nitrate-rich vegetables every day, people can significantly reduce the risk of cardiovascular diseases,” said doctor Catherine Bondonno. She added that this amount is optimal, so you should not force yourself to eat more.