If you’ve ever been told to eat more veggies, it’s likely because of their numerous health benefits. A new study has now added to that list, showing that a diet rich in vegetables can also promote cardiovascular health.

The study

The study, which was published in the journal ‘Circulation’, analyzed data from almost 2 million adults from 29 countries.

Participants completed questionnaires about their dietary habits, including the amount and frequency of vegetable consumption. Researchers followed up with participants for an average of 9.7 years to track cardiovascular events such as heart attack, stroke, and heart failure.

The results

The results of the study were clear: participants who ate more vegetables had a lower risk of cardiovascular events.

Specifically, those who ate at least 5 servings of vegetables per day had a 16% lower risk of cardiovascular events compared to those who ate less than 3 servings per day.

The study also found that leafy green vegetables, such as spinach, lettuce, and kale, had the strongest association with cardiovascular health.

Participants who ate at least 1 serving of leafy greens per day had a 14% lower risk of cardiovascular events compared to those who ate less than 1 serving per day.

The importance of a balanced diet

While these findings are promising, it’s important to remember that a healthy diet is about more than just one food group. Vegetables should be part of a balanced diet that includes fruits, whole grains, lean proteins, and healthy fats.

Additionally, the study only shows an association between vegetable consumption and cardiovascular health, not causation. Other lifestyle and environmental factors, such as exercise and air pollution, could also play a role in cardiovascular health.

Incorporating more vegetables into your diet

If you’re looking to add more vegetables to your diet, there are plenty of delicious and easy ways to do so. Here are a few ideas:.

Add spinach or kale to your morning smoothie
Roast a variety of vegetables (such as sweet potatoes, broccoli, and bell peppers) to enjoy throughout the week
Mix veggies into your pasta or stir-fry
Make a big salad with lots of different vegetables and a protein source, such as chicken or beans
Snack on raw veggies with hummus or guacamole

Conclusion

The link between vegetables and cardiovascular health is just one of the many reasons to prioritize veggies as part of a balanced diet.

Whether you’re a veggie lover or could use some encouragement to eat your greens, adding more vegetables to your diet is a simple and effective way to support your overall health and well-being.