Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists

Yahoo

01-06-2025

Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists originally appeared on Parade.
A small tweak to your lunch routine may do wonders for your heart health thanks to its impact on your systolic blood pressure.A study published in Nutrients reported that dark, leafy greens like arugula, cabbage, chard, kale and spinach that are high in vitamins, minerals are amazing for your blood pressure. But there's one that cardiologists love the most when it comes to nutritional value and cardiovascular health benefits, particularly on systolic blood pressure.A quick refresher on blood pressure readings in case you need it: Your systolic pressure is the upper number on your blood pressure reading, which the American Heart Association explains is the measurement of the pressure of your blood pushing against your arterial walls when your heart beats. The bottom number is your diastolic blood pressure, which is the pressure your blood puts on the walls of your arteries when your heart is at rest in between beats.Find out the best leafy green to toss in your lunch bag for a seriously big boost to your precious ticker.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
Shoutout to our boy Popeye: It's spinach! "Spinach may help lower systolic blood pressure, largely due to its rich content of dietary nitrates," Dr. Deepak Talreja, MD, cardiologist and clinical chief of cardiology at Sentara Health, tells Parade. "When we eat nitrate-rich foods like spinach, the body converts nitrates to nitric oxide, a molecule that relaxes and dilates blood vessels."When your blood vessels are dilated and relaxed, Dr. Talreja explains, your blood flow improves and your vascular resistance, which is the resistance against blood flowing through your veins and arteries."This can lead to a modest reduction in systolic blood pressure," he notes.He also points out that multiple studies support the impact of spinach on systolic blood pressure, singling out one in particular.
"A randomized crossover trial published inHypertension found that a diet high in nitrate-rich vegetables such as spinach significantly reduced both systolic and diastolic blood pressure in hypertensive patients, particularly when consumed regularly," he says. "The effect may be seen within hours of consumption and can persist with daily intake."
That said, if you're on medication for any cardiovascular issue, spinach isn't a substitute for that! But in most cases, it absolutely can be a huge boon to your health.
"Regularly incorporating fresh spinach into meals—whether in salads, smoothies or sautés—can be a simple, natural way to support healthier blood pressure and overall cardiovascular wellbeing," Dr. Talreja says. "While spinach alone won't replace medications or other proven treatments, it can be part of a broader dietary strategy aligned with the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets—both of which are associated with lower cardiovascular risk."Related: Whether You're Dealing With High Blood Pressure or Want to Avoid It in the Future, Here Are the 25 Best Foods to Eat
There are so many—there's a reason it's most cardiologists' favorite food for protecting your arteries. According to Dr. Talreja, these are the main other ways spinach can contribute to your cardiovascular health.
"Spinach is high in potassium, which helps counterbalance sodium in the diet and supports healthy blood pressure regulation," Dr. Talreja says.
Related: The One Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist
"Adequate magnesium intake is associated with improved endothelial function and reduced risk of arrhythmias," he tells us. (Endothelial function means how well the thin inner lining of cells in your blood vessels work.)
Antioxidants are so good for you in so many ways. Dr. Talreja says that spinach is particularly high in vitamin C, vitamin E and beta-carotene, all of which can reduce oxidative stress. Oxidative stress, in turn, can contribute to atherosclerosis (arteries clogged with cholesterol, fats and other substances) and vascular inflammation (damaged blood vessels).Related:
"Folate is a B-vitamin helps lower homocysteine levels, which are linked to endothelial dysfunction and cardiovascular risk," Dr. Talreja explains.
Dr. Talreja says this means it's great for weight control, blood sugar regulation and lipid management. You'll feel fuller longer when you eat it, which can also help prevent you from succumbing to cravings for less healthy snacks.
Up Next:"Understanding Blood Pressure Readings." American Heart Association.
Kapil, et. al. "Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study." Hypertension.
Dr. Deepak Talreja, MD
Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists first appeared on Parade on May 31, 2025
This story was originally reported by Parade on May 31, 2025, where it first appeared.