Increased levels of low-density lipoproteins (LDL), also known as “bad” cholesterol, are one of the most important risk factors for cardiovascular diseases. LDL cholesterol can accumulate in the walls of blood vessels and over time contribute to the formation of atherosclerotic plaques, writes “Health”.
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Fibers found in kale can help reduce cholesterol absorption in the intestines and promote its elimination from the body.
One study involved men with elevated cholesterol who drank 150 milliliters of kale juice daily for 12 weeks. At the end of the study, their LDL cholesterol levels decreased, while high-density lipoprotein (HDL), or “good,” cholesterol increased. Some other indicators related to coronary heart disease also improved.
However, the study was small, and participants drank concentrated kale juice. Therefore, it cannot be claimed that a regular daily serving will have the same effect for everyone.
Blood vessels may be protected from damage
Kale is rich in antioxidants, including vitamin C, carotenoids, and various plant compounds. They help protect cells from oxidative stress—a process that can damage blood vessel walls and promote inflammation.
These vegetables also contain glucosinolates. When kale is chopped, chewed, and digested, biologically active compounds are formed, including sulforaphane. It is being studied for its potential antioxidant and anti-inflammatory effects.
Chronic inflammation and oxidative stress are associated with atherosclerosis and increased risk of heart disease. However, the effects of sulforaphane are still being researched, so kale should not be considered a standalone means of protecting against heart disease.
Potassium is important for blood pressure
Kale contains potassium—a mineral that helps the body eliminate excess sodium and regulate blood pressure. Blood pressure can rise when a lot of sodium is consumed in the diet but potassium is lacking.
High blood pressure forces the heart to work harder and can damage blood vessels over time. This increases the risk of myocardial infarction, stroke, and other cardiovascular diseases.
However, kale alone will not reduce high blood pressure. Potassium should be obtained from various foods, and it is also important to limit salt intake, maintain a healthy body weight, and get enough physical activity.
Fibers are beneficial not only for the intestines
One cup of cooked kale contains about 5 grams of fiber. They not only aid digestion but also contribute to controlling blood sugar and cholesterol levels.
Fiber-rich foods provide longer satiety, which can help maintain a healthy body weight. Overweight and obesity increase the risk of high blood pressure, elevated cholesterol, type 2 diabetes, and heart diseases.
However, suddenly eating a lot of kale can cause bloating, gas buildup, or other digestive issues. Therefore, people who have consumed little fiber so far should increase their intake gradually.
How to eat to benefit the heart more?
Kale can be added to salads, soups, and stews, briefly sautéed, or fried with garlic and olive oil. A small amount of unsaturated fats helps the body absorb fat-soluble compounds found in vegetables.
Baked kale chips can be a better choice than potato chips, but it is important not to add too much salt. A high sodium content can offset some of the vegetable’s benefits for blood pressure.
Kale juice provides vitamins and plant compounds, but juicing removes some of the fiber. Therefore, it is often better to choose the whole vegetable.
People taking blood-thinning medications, such as warfarin, should remember that kale is very rich in vitamin K. They do not need to avoid it completely, but the amount consumed should be consistent every day. It is advisable to consult a doctor about the appropriate portion.
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