Power Greens: How Cruciferous Veggies Can Boost Your Health and Lower Blood Pressure

Nearly 120 million Americans—representing about half of the adult population in the U.S.—are affected by high blood pressure, a serious condition that can lead to both heart attacks and strokes.

A recent study highlights that cruciferous vegetables, including broccoli, cabbage, kale, and cauliflower, may significantly reduce blood pressure in middle-aged and older adults with hypertension. In fact, they were found to be even more effective than other vegetables commonly associated with supporting healthy blood pressure.

Study Overview

Researchers at Edith Cowan University (ECU) in Australia conducted a randomized, controlled crossover trial. Participants consumed four servings per day of either cruciferous vegetables or root and squash vegetables, like carrots, potatoes, and pumpkins, over a period of six weeks.

The study featured two 2-week phases of dietary interventions, separated by a 2-week “wash-out” period during which no cruciferous vegetables were eaten. Due to the controlled nature of the study and the stable lifestyle factors throughout, the researchers attributed the observed reduction in blood pressure primarily to the consumption of cruciferous vegetables.

The study revealed a 2.5 millimeter mercury reduction in blood pressure when participants added cruciferous vegetables to their diets. This decrease could equate to about a 5% lower risk of experiencing a heart attack or stroke, according to the researchers.