The Best Heart-Healthy Vegetable You Should Add to Your Diet

Heart disease is a major health issue in the United States, affecting many people. But simple food choices can help protect your heart. You might be surprised that a specific, often ignored vegetable is praised by health experts for its power to support heart health – the Brussels sprout.

These small, cabbage-like veggies often get pushed aside, but they are full of nutrients. Dr. Carl Lavie Jr., a cardiologist involved with Cardiac Rehabilitation and Prevention at Ochsner Health, names them a top choice because “It’s one many do not consider!”

Elana Natker, M.S., RDN, a registered dietitian, agrees. She says Brussels sprouts are “an often-overlooked yet heart-healthy vegetable for so many reasons.” Let’s look at why this simple food is so good for you.

Why Brussels Sprouts Are Great for Your Heart

These little green vegetables offer a mix of nutrients that are great for your heart. Their benefits come from important vitamins, minerals, and fiber working together.

1. Fiber for Gut and Heart Health

Freepik | timolina | To improve overall health and digestion increase fiber intake with sources such as Brussels sprouts.

Many people don’t get enough fiber each day. Fiber is important for more than just digestion. Brussels sprouts are a good source, with about 6 grams in a cooked cup. We know fiber helps digestion, but it also seems to help heart health by improving gut bacteria.

Studies show that diets high in fiber can lead to gut microbe changes that help lower blood pressure. Fiber feeds the good bacteria in your gut. These bacteria then make compounds that are thought to help lower blood pressure.

2. The Power of Vitamin K

Vitamin K doesn’t always get much attention, but it’s very important for healthy arteries. Brussels sprouts are one of the best sources. One cooked cup gives you much more Vitamin K than you need daily. Experts like Natker point out that Vitamin K is key for artery health.

Research also hints at a link between low Vitamin K levels and more calcium buildup in arteries, but scientists are still learning why. Adding Vitamin K-rich foods like Brussels sprouts appears to be a smart move for your heart.

3. Natural Nitrates for Better Blood Flow

You might hear debate about nitrates, but the natural kind found in vegetables like Brussels sprouts are helpful. Your body changes these nitrates into nitric oxide. This compound helps your blood vessels relax and widen. This allows blood to flow more easily, which can lower blood pressure and improve circulation. It seems the mix of nitrates and Vitamin K helps explain why these kinds of vegetables can lower blood pressure.

4. A Potent Source of Vitamin C

Did you know Brussels sprouts are a top vegetable source of Vitamin C? One cooked cup gives you almost all the Vitamin C you need for the day. This vitamin is an antioxidant.

It helps fight damage from free radicals in your body, which can harm heart health. Vitamin C also helps your body make nitric oxide, further helping blood flow smoothly.

5. Potassium for Blood Pressure Balance

Potassium is another critical nutrient that supports heart health, yet many people don’t consume enough of it. This mineral helps balance sodium levels, which is key for keeping blood pressure in check.

One cup of cooked Brussels sprouts delivers about 10% of the daily recommended potassium intake. Increasing potassium-rich foods in your diet can reduce the risk of heart disease and stroke.

Bringing Brussels Sprouts to Your Table

Freepik | Enhance Brussels sprouts’ flavor by roasting with olive oil, salt, pepper, or add a maple-balsamic glaze.

Forget boring, boiled sprouts! There are many tasty ways to cook this versatile vegetable.

1. Roast or Pan-Fry – Roasting makes them taste nutty and sweet. Toss with olive oil, salt, and pepper. For more flavor, try adding a maple-balsamic glaze. Dr. Lavie likes using heart-healthy olive oil.
2. Add to Salads – Use shredded sprouts for an easy way to add nutrition and crunch to salads.
3. Top Pizzas and Tacos – Thinly sliced or shaved Brussels sprouts make a surprisingly good topping for pizza or tacos, as Natker suggests.
4. Make Them Crispy – Get a great crunch by roasting with panko, smashing them flat before roasting, or using an air fryer.
5. Grill for Smoky Flavor – Put whole sprouts on skewers or in a grill basket. Toss with olive oil and seasoning, then grill for a nice smoky taste.
6. Air Fryer Simplicity – An air fryer makes Brussels sprouts crispy quickly with very little oil.

Brussels sprouts might not be the most popular vegetable, but they are nutritional stars for heart health. Full of fiber, vitamins K and C, potassium, and helpful nitrates, they offer many ways to support your heart. With so many delicious ways to cook them, it’s time to give these healthy gems another try.