Green vegetables and blood pressure (and a tasty recipe!)

asparagus bunch

Vegetables have long been used in various diets to achieve a range of health benefits. There is little debate when it comes to vegetables and their relationship to a healthy life, but are some vegetables better built for helping with blood pressure?

A recent study conducted by fourteen top biomedical professors suggests that cruciferous vegetables have a more significant effect on lowering blood pressure than other squash and root vegetables in middle-aged adults over a short period.

Here is the published summary if you are interested: https://pubmed.ncbi.nlm.nih.gov/39218859/

Cruciferous vegetables (named for the shape of their leaves which resemble a cross) include broccoli, kale, cabbage, Bok choi, cauliflower, and similar mostly-green options. You can see a complete list here.

We know that these vegetables have glucosinolates, which are known to help with blood pressure problems in animals. Additional studies are taking place to prove their effectiveness for humans. Glucosinolates do have proven benefits in humans including protecting cells from DNA damage. They inactivate carcinogens and have antibacterial and antiviral effects. These super veggies are also a great source for folate, fiber, and vitamins C, E, and K!

If you’d like to read about more benefits of these vegetables, here is an article:

Cruciferous Vegetables: Health Benefits and Recipes

While this study produced interesting results, I wouldn’t throw out all my carrots and replace them with kale just yet. More studies need to take place before we know how much we have to eat of these cruciferous vegetables to make a long-term change in our blood pressure. It is also good to remember that the study was done on selected individuals who were in a specific age range and with preexisting issues. This study represents only an interesting start to fine-tuning our diets for blood pressure.

In honor of the study, we have included a recipe for the cruciferous asparagus vegetable below. We think it would be a wonderful addition to your holiday meal this week.

The Best Asparagus (Ever)

Ingredients
2 bunches fresh asparagus (the thinner the better!!)
1/2 onion (sliced thin)
3 cloves garlic (minced)
1 lemon
2 tbsp of all purpose seasoning (If you do not have some, you can make it! Here is the ratio: 1/2 salt, 1/4 black pepper, and 1/4 garlic powder)
3 tbsp lemon-infused vinegar
3 tbsp avocado oil

Instructions
Chop the fresh asparagus in half.
Slice your onion and mince the fresh garlic.
Add the avocado oil to pan and heat on medium. Add onions and garlic. Saute for 2-3 minutes and add asparagus.
Juice the lemon and add it to the pan along with the lemon vinegar, spices. Cover.
Cook for 20 minutes stirring occasionally. Add additional oil or lemon vinegar as needed.
Taste asparagus once soft and adjust spices as needed. (They vary depending on the size of the asparagus.)