Broccoli vs. Carrots: Which Veggie is the Secret to a Healthier Heart? 🥦🥕 You Won’t Believe the Answer!

broccoli vs carrots heart health

Why Broccoli Might Be Better for Your Heart Health Than Carrots

Research from Edith Cowan University suggests that cruciferous vegetables like broccoli and kale can significantly lower blood pressure more effectively than root vegetables, thereby enhancing heart health and reducing the risk of cardiovascular diseases.

The study found that cruciferous vegetables—including broccoli, cabbage, kale, and cauliflower—are more effective in reducing blood pressure than root vegetables such as carrots, potatoes, sweet potatoes, and pumpkins, particularly among middle-aged and older Australian adults with hypertension.

In a randomized, controlled, crossover trial by scientists at ECU, consuming four servings of cruciferous vegetables daily resulted in a significant reduction in blood pressure compared to an equivalent intake of root vegetables. The research pointed to glucosinolates—compounds found almost exclusively in cruciferous vegetables—as key contributors to this effect, with previous evidence from animal studies but limited data in humans, as noted by ECU PhD candidate Emma Connolly.

broccoli vs carrots heart health: Additional Health Benefits

Cruciferous vegetables also contain other beneficial components, like nitrate and vitamin K, which may further aid in reducing blood pressure. “Hypertension, or high blood pressure, is the leading cause of heart disease, and its prevalence increases with age,” Ms. Connolly emphasized.

“Increasing vegetable intake is widely recommended to lower heart disease risk. Observational studies have highlighted stronger associations between cruciferous vegetables like broccoli, cabbage, and Brussels sprouts, and reduced heart disease risk compared to other vegetables. However, these vegetables constitute only a small fraction of the global vegetable intake,” she added.

Dr. Lauren Blekkenhorst, an ECU NHMRC Emerging Leader and Heart Foundation Postdoctoral Fellow, pointed out that fewer than one in 15 Australian adults meet the recommended vegetable intake, a figure that has been declining. “Cruciferous vegetables are the least consumed vegetable group. Boosting their consumption could offer substantial benefits in lowering blood pressure and reducing the risk of heart disease,” she said.

“For sustained health benefits, it’s ideal to consume these vegetables most days of the week.”

broccoli vs carrots heart health: Study Details and Results

The study spanned six weeks, involving two 2-week dietary interventions separated by a 2-week wash-out period during which participants resumed their normal diets. During one phase, participants consumed four servings of cruciferous vegetables daily in soups, while in the other phase, they ate root vegetable soups. Blood pressure measurements taken continuously for 24 hours before and after each intervention showed a 2.5 mmHg greater reduction in those consuming cruciferous vegetables.

The study maintained consistent background diet and lifestyle factors, confirming that the blood pressure reduction was attributable to the vegetable interventions. This level of reduction correlates with a roughly 5% lower risk of heart attack or stroke.

The Heart Foundation welcomed the findings, with Kym Lang, Manager for Heart Health, remarking on the significance of the results. “We encourage daily consumption of a variety of vegetables as part of a heart-healthy diet. Incorporating cruciferous vegetables like broccoli or kale can be beneficial.”

“The Heart Foundation is proud to have supported this research, which underscores the importance of vegetables in a heart-healthy diet. We look forward to further exploring the role of cruciferous vegetables in promoting heart health.”

Reference

“Cruciferous vegetables lower blood pressure in adults with mildly elevated blood pressure in a randomized, controlled, crossover trial: the VEgetableS for vaScular hEaLth (VESSEL) study” by Emma L. Connolly et al., 2 September 2024, BMC Medicine. DOI: 10.1186/s12916-024-03577-8.