4 Vegetables a Cardiologist Says May Help Lower Heart Disease Risk

• All vegetables support heart health, but some offer extra benefits because of their nutrients.
• Nitrates, sulforaphane, and fiber are three compounds linked to better heart health.
• Staying active and cutting back on saturated fat and sodium can also help protect your heart.

What you eat plays a major role in heart health, and vegetables are an important part of a heart-friendly eating pattern.

“Vegetables are loaded with fiber, which has a positive effect on lowering LDL cholesterol—the ‘bad’ cholesterol,” says cardiologist Marschall Runge, M.D., Ph.D. “They contain a variety of vitamins and antioxidants that combat inflammation and, overall, reduce damage to your arteries and heart.”

Any vegetable can contribute helpful nutrients, but some may offer a slight advantage when the goal is supporting heart health. Here are four vegetables a cardiologist recommends for helping lower heart disease risk.

1. Broccoli

Broccoli is high in fiber, which may help lower inflammation, a major risk factor for heart disease. Fiber may also support healthy blood pressure levels. Because it is filling, it can also aid weight management, which supports heart health. Broccoli also contains antioxidants, including sulforaphane. “Sulforaphane is a little-known but potent compound found in broccoli and other cruciferous vegetables that has very positive protective actions against the development of cardiovascular diseases,” Runge says. Eating foods that contain sulforaphane may help fight oxidative stress and inflammation, potentially reducing heart disease risk.

If you want to eat more broccoli, Runge suggests roasting it with a little olive oil or adding it to soups and salads.

2. Kale

Like other cruciferous vegetables, kale contains sulforaphane and other antioxidant compounds that may help lower inflammation. It is also a good source of vitamin K, which Runge says may play an important role in helping prevent artery calcification in the heart and elsewhere.

Kale also provides fiber and potassium, both of which may support healthy blood pressure.

If you do not enjoy kale on its own, try blending it into smoothies. It also works well in soups and salads.

3. Beets

Beets offer fiber and antioxidants, and they are also rich in nitrates, which makes them a strong fit for a heart-healthy diet. The body converts beet nitrates into nitric oxide, which helps relax blood vessels and may modestly lower blood pressure, a leading risk factor for heart disease.

“Beets can be prepared like sweet potatoes, without adding sugar or butter, and are naturally sweet,” Runge says. You can also try a beet, chickpea, and broccoli salad, or start the day with a breakfast grain bowl that includes kale.

4. Legumes

Legumes such as chickpeas, lentils, and beans are a strong plant-based choice for supporting heart health, and they can count toward your vegetable intake.

“Legumes are a great source of protein and are a great substitution for animal-based protein that is high in fat,” Runge says.

To eat more legumes, make hummus from a can of chickpeas or prepare a comforting kale and white bean soup or lentil soup.

Other Tips for Lowering Heart Disease Risk

Vegetables are only one part of the picture when you want to support heart health. Many other habits can help maintain healthy blood pressure, blood sugar, and cholesterol levels.

• Eat nourishing foods, and remember that no diet is perfect. Research shows that eating plenty of vegetables, fruits, whole grains, legumes, and other minimally processed foods while limiting excess sodium and highly processed foods lowers the risk of heart disease. “Focus on nourishing and heart-healthy foods you enjoy and can eat regularly, and remember,” Runge says. “It is the principles that are important, not perfection.”
• Make exercise a regular habit. Aim for two and a half hours of exercise each week. Consistency matters, but that does not mean you need a rigid or difficult routine. “Walking or other low-impact exercise works quite well,” Runge says.
• Swap highly processed and high-sodium foods for vegetables. Foods high in saturated fat may raise heart disease risk. Creative ways to add more vegetables could include snacking on sliced vegetables with hummus instead of chips or making sure more than half your lunch plate is filled with vegetables.
• Avoid smoking cigarettes. Smoking increases heart disease risk, but quitting lowers that risk over time.

Recipes to Try

Our Expert Take

When you are eating to support heart health, vegetables matter. They are rich in fiber and contain powerful antioxidants along with other heart-friendly nutrients. If you want vegetables that fit into an overall heart-healthy diet and may help reduce heart disease risk, a cardiologist recommends broccoli, kale, beets, and legumes. Beyond diet, exercise and other lifestyle changes such as not smoking are also important for lowering risk.