The #1 Vegetable for Heart Health, According to Experts

Every 33 seconds in the U.S., someone dies from cardiovascular disease. But there’s great news: Brussels sprouts are a tasty, easy-to-prepare vegetable that cardiologists rank as a top choice for improving heart health. Cardiologist Carl Lavie Jr., M.D., FACC, confirms they’re one of his top picks precisely because “It’s one many do not consider!” Registered dietitian Elana Natker adds, “Brussels sprouts are an often-overlooked yet heart-healthy vegetable for so many reasons.”

Key Heart-Healthy Nutrients in Brussels Sprouts

These compact cabbage relatives deliver powerful cardiovascular benefits through five essential nutrients:

Heart-Supporting Fiber Content

With 6 grams per cup, Brussels sprouts help meet the daily recommended 25-38 grams of fiber. Beyond aiding digestion, their fiber nourishes beneficial gut bacteria that produce compounds lowering blood pressure. Research indicates fiber-rich diets create favorable changes in gut microbiota that directly support cardiovascular health.

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Vitamin K for Arterial Health

A single cup provides 250% of your daily Vitamin K requirement—essential for maintaining healthy arteries. Studies link insufficient Vitamin K intake with increased arterial calcification. Natker emphasizes its crucial role in vascular function, but cautions those on blood thinners to consult doctors before increasing intake.

Natural Nitrates for Blood Flow

Contrary to concerns about processed nitrates, those naturally occurring in Brussels sprouts convert to nitric oxide in the body. This compound expands blood vessels, improving circulation and lowering blood pressure. Research suggests combining nitrates with Vitamin K creates powerful blood pressure-lowering effects.

Antioxidant Power of Vitamin C

Brussels sprouts rank among the best vegetable sources of Vitamin C, providing nearly a full day’s requirement per cup. This antioxidant combats free radicals that contribute to atherosclerosis while boosting nitric oxide production for smoother blood flow.

Blood Pressure-Regulating Potassium

Delivering 10% of the Daily Value per cup, potassium offsets sodium’s blood pressure impact. Studies confirm its effectiveness for hypertension management and protection against stroke and heart disease.

6 Delicious Ways to Enjoy Brussels Sprouts

• Roast or Pan-Fry: Lavie recommends cooking in heart-healthy extra-virgin olive oil
• Salad Booster: Add pre-shredded sprouts to salads for nutrient-packed crunch
• Pizza & Taco Topping: Natker suggests shaved sprouts on pies or chicken tacos
• Double-Roasted Crisps: Roast, smash, then roast again with Parmesan or pesto
• Grilled Skewers: Thread whole oiled sprouts on skewers for smoky flavor
• Air-Fried: Achieve perfect crispiness without excess oil

Conclusion

Brussels sprouts deserve recognition as a heart-health powerhouse. Packed with fiber, nitrates, potassium, and vitamins K and C, they offer comprehensive cardiovascular benefits. Modern preparation methods—from air-frying to grilling—transform them into crave-worthy additions to pizzas, tacos, and salads. Move beyond boiled preparations and embrace these versatile sprouts for sustainable heart health support.

FAQs

Why are Brussels sprouts particularly good for heart health?

They contain five key heart-supporting nutrients: blood pressure-regulating potassium, artery-supporting Vitamin K, circulation-improving nitrates, antioxidant Vitamin C, and gut-health fiber that indirectly benefits cardiovascular function.

How much Brussels sprouts should I eat for heart benefits?

Just one cup daily provides significant amounts of heart-healthy nutrients—6g fiber, 250% Vitamin K, nearly 100% Vitamin C, and 10% potassium—making it an efficient addition to your diet.

Can people on blood thinners eat Brussels sprouts?

Those taking blood-thinning medication should consult their doctor before increasing Brussels sprouts consumption due to their high Vitamin K content, which can affect medication efficacy.

What’s the healthiest way to prepare Brussels sprouts?

Roasting, grilling, or air-frying preserves nutrients best. Avoid boiling, which leaches water-soluble vitamins. Using heart-healthy oils like olive oil enhances nutrient absorption.