These vegetables help defend your arteries against plaque accumulation.

Last year saw broccoli rise to become the fifth most popular vegetable bought in the United States.

This is the first time it has made it into the top five according to annual surveys conducted by a publication known as The Packer, which focuses on the fresh produce sector.

Less popular but still in the top 20 are cauliflower and cabbage.

So, what sets these vegetables apart?

As previously discussed in this newsletter, these vegetables can aid in combating many age-related diseases. Recently, Australian researchers unveiled new findings showing that consuming these cruciferous vegetables and others from the same family can significantly lower the risk of heart attack and stroke.

Overview

Belonging to the Brassica genus of plants, cruciferous vegetables contain compounds associated with a decreased risk of cardiovascular disease.

Studies from various populations indicate that the more of these vegetables you incorporate into your diet, the lower your chances of heart disease and stroke.

For example, a study involving 135,000 Chinese individuals revealed a clear connection between cruciferous vegetable consumption and cardiovascular disease mortality.

Those with the highest intake had a 22 percent lower risk of dying from cardiovascular issues compared to those consuming the least.

Researchers at the University of Western Australia have been investigating the benefits of this vegetable family for some time and have published numerous studies.

In their 2018 research, they aimed to determine if consuming cruciferous vegetables could shield against thickening of the carotid arteries.

Overview

They found that women aged 70 and above who consumed the most cruciferous vegetables had less accumulation of fatty deposits and calcium compared to those with lower consumption.

This build-up of plaque narrows the arteries, restricts blood flow, and contributes to atherosclerosis, a primary factor in cardiovascular disease. It is also closely linked to ischemic stroke, a condition where blood flow to the brain is reduced or blocked.

Each incremental intake of just a third of an ounce per day was associated with a 0.8 percent decrease in carotid artery wall thickness. This correlation was not observed with non-brassica vegetables.

Lead researcher Lauren Blekkenhorst stated, "This is one of the few studies exploring the potential impact of different vegetable types on subclinical atherosclerosis measures."

"Even after accounting for lifestyle, cardiovascular disease risk factors, other vegetable types, and dietary factors, our results consistently showed a protective link between cruciferous vegetables and carotid artery wall thickness."

Overview

The latest study from the Australian team has been published in the British Journal of Nutrition.

Dr. Blekkenhorst and colleagues analyzed data from 684 women with an average age of 75 who were enrolled in 1998. They wanted to assess if their prior findings extended beyond the carotid artery to the aorta, the large vessel supplying blood to the abdominal organs.

By using imaging, they measured aortic calcification and classified it as 'not extensive' or 'extensive'.

They observed that women consuming more than 1½ ounces of cruciferous vegetables daily reduced the likelihood of extensive calcification by 46 percent compared to those consuming just half an ounce daily. This represents a significant health advantage!

The researchers concluded that their study "supports the idea that a higher intake of cruciferous vegetables may guard against vascular calcification."

Overview

Previous studies from the group did not clearly identify the specific factor or factors responsible for the protective effects of cruciferous vegetables. However, according to Dr. Blekkenhorst, "This latest study sheds light on the potential mechanisms at play."

"A prominent component abundant in cruciferous vegetables is vitamin K, which may play a role in inhibiting the calcification process in our blood vessels."

While vitamin K may be a key factor, it is premature to draw definitive conclusions. Additionally, other nutrients and plant compounds present in these vegetables may be necessary for optimal effectiveness, making consumption of the vegetables themselves preferable over relying solely on supplements.

Although taking appropriate supplements is crucial, maintaining a balanced diet is equally important. If broccoli, cauliflower, or cabbage are not your favorites, consider other cruciferous vegetables like arugula, bokchoy, Brussels sprouts, collard greens, kale, kohlrabi, maca, mizuna, mustard greens, radish, rutabaga, turnip, and watercress.