Top 10 Heart-Healthy Vegetables

By: Debbie Lui

We all know that vegetables are good for our bodies; it is one of the foods that we need to maintain good health. We hear about the health benefits left and right, but do you know which vegetables are known for their benefits to our health and blood vessels? We found our favorite heart-healthy vegetables and rounded them up for you below!

Our eating habits and lifestyles have been changing rapidly over the years. It isn’t hard to see how food’s convenience, accessibility, and culture have changed but what you may not see is how those changes have led us to develop habits such as:

  • Lack of exercise
  • Sedentary activities
  • Poor coping skills for stress
  • Unhealthy food choices
  • Mindless food habits

These choices and changes burden our heart health. Since we have only got one heart to live with, we are responsible for taking good care of it! Adopting healthy habits and incorporating healthy choices are simple ways to support cardiovascular health.


When you go grocery shopping, you may want to add a few of the vegetables on our list to yours. After all, supporting good health begins with good nutrition!



There are many studies have proven that broccoli supports cardiovascular health. Thanks to sulforaphane, a substance in broccoli that has anti-inflammatory properties, it may help maintain healthy blood vessel linings and support healthy cholesterol levels, thus helping to maintain heart health³.



This superfood has been a popular ingredient for many dishes, especially over the last few years. You can find it in salads, soups, and pasta dishes! This antioxidant vegetable is also known for heart-healthy properties as it contains substances that can bind with bile acids which help to support healthy cholesterol levels. Researchers found that steamed kale has a better result of bile acid binding4 which makes it a great, easy way to maximize the benefits!



What makes cabbage a heart-healthy food? It contains powerful compounds called anthocyanins! These substances give the red pigments in red cabbage and are shown to support cardiovascular health. Next time when you are looking for cabbage, choose a red cabbage over green ones5!



Bok Choy

Similar to broccoli and cabbage, Bok Choy provides many benefits which include supporting hearthealth, helping to maintain normal blood pressure, and promoting normal blood vessels. Bok Choy has become widely available over the world, and it is easy to prepare for any number of dishes! However, note that it is advised to consume Bok Choy cooked in order to deactivate a substance that can prevent the body from absorbing iodine6.



Watercress is a dark, leafy green grown in natural spring water. Similarly to others in the cruciferous family of vegetables, increasing consumption of watercress can support heart health and weight management 7.



Radish is a kind of root crop and is primarily found in Asian markets. Although radishes look less like cabbages and the other cruciferous vegetables on the list, they both are a great source of anthocyanins!



Cauliflower, also a part of the cruciferous vegetable family, contains sulforaphane which is a key substance related to heart health9.  This one can get a little expensive during the summer months, so keep your eyes peeled at local farmers markets for deals!


Mustard Greens

 If you are looking for foods that can help you better manage your cholesterol level, mustard green is what you need! This veggie helps the body to convert HDL, the good cholesterol, into bile acid and helps break down fats in food. By helping the bile binding process efficiently, this vegetable helps to manage cholesterol levels in the body10.



Despite its bitter and tangy taste, arugula is another great heart-healthy vegetable. It is a great source of nitrate which has been shown to help maintain normal blood pressure11.  Arugula is usually prepared raw in salad dishes, but can also be added in pasta or soups!



Don’t get confused, a tomato isn’t a type of cruciferous vegetable, but it is a common vegetable that can be found almost anywhere!  Tomatoes contain lycopene which may help maintain normal cholesterol levels. In addition, its rich vitamin K content helps support normal blood pressure as well. There are numerous ways to prepare tomatoes, you can make tomato into juice, pasta sauce, add them into salad or eat them raw12.



To maintain optimal heart health, it is important to not only eat the right food but also to incorporate a variety of foods, regular exercise, and a healthy environment. All of these factors come into play when you’re talking about overall health.



Share with us your favorite recipe with one of the ingredients mentioned above, and share this article with your friends and family today!







By: Debbie Lui