Eating More Vegetables Can Reduce Your Risk of Heart Disease
- JCFM Staff
- Jan 14
- 3 min read
Although heart disease is a major cause of death among many Americans in general, Black Americans, especially Black women, are at a higher risk. Black Americans are twice as likely to suffer from hypertension and heart disease as White Americans. A 1993 study on the health inequalities between Black and White Americans revealed that heart disease and diabetes killed more Black women than cancer.
Unfortunately, as of 2026, those statistics remain the same. According to the American Heart Association, Black women rank highest for hypertension, and only 25 percent are estimated to have their blood pressure under control. Black women are also more likely to be obese than those in any other racial, ethnic, or sex group. They’re also more likely to be undiagnosed with diabetes. Unhealthy lifestyle behaviors, such as excessive alcohol consumption and tobacco use, as well as chronic stress, can also increase one’s risk. Having a family history of hypertension and heart disease is also a significant factor.
A Healthier Lifestyle Can Reduce Your Risk
It’s important to make the necessary lifestyle changes needed to reduce your risk of heart disease and hypertension. This includes consulting with your doctor about your cholesterol levels, having frequent blood pressure checks, becoming more physically active through exercise, and eating healthier by incorporating more plant-based foods into your diet.
According to the American Heart Association, eating more vegetables for anyone, at any age, can help reduce one's risk of heart disease. Many other healthcare professionals agree. There’s a connection between vegetables and heart health, and many people can benefit from adding more vegetables to their diet. They can start by eating more of the ones they already enjoy.
Shopping at Farmers’ Markets Supports a Plant-Based Lifestyle
Eating more plant-based foods that are packed with nutrients and flavor can be a cost-effective approach to disease prevention. Vegetables are low in calories and contain key vitamins and minerals as well as other nutrients that benefit your heart.
According to The Mayo Clinic, vegetables like spinach contain potassium, magnesium, and Vitamin C, which may help regulate blood pressure and prevent cell damage. Vegetables also contain Vitamin K, which may reduce the hardening of arteries. The fiber content in vegetables can also help you better manage your weight. Vegetables also contain antioxidants, which can help reduce inflammation.
“Despite the connection between vegetables and heart health, few people eat enough of them,” says Tara M. Schmidt, M.Ed., RDN, LD, lead registered dietitian with The Mayo Clinic Diet. She suggests one of the best ways to include more vegetables in your diet is to choose whole produce over vegetable juice and to eat vegetables from a range of different color groups, such as: red, orange, green, purple, white and brown.
Thankfully, you can find many of these heart-healthy vegetables at your local farmers’ markets. Shopping at farmers’ markets can improve your health by inspiring you to live a healthier, plant-based lifestyle. These vegetables are also more likely to be grown organically by local farmers and sold at an affordable cost.
Top Vegetables to Eat For Heart Health
Beyond nutrients, vegetables contain a wealth of health-promoting phytochemicals and anti-inflammatory properties that may help fight against heart disease. Beets and carrots contain carotenoids, such as lycopene and beta-carotene, which may protect cells against oxygen damage in the blood vessels and heart. Eggplants contain flavonoids, like anthocyanin, which may help lower blood pressure and support brain and gut health.
Begin with the following list of vegetables recommended by The Mayo Clinic Diet for incorporating more plant-based foods into your meals for a heart-healthy lifestyle:
Beets
Radish
Red onions
Red peppers
Tomatoes
Carrots
Sweet potatoes
Bell peppers (yellow and orange)
Kale
Spinach
Asparagus
Broccoli
Collard greens
Eggplants
Cabbage (purple)
*Visit the American Heart Association at: heart.org for more.
