Four Ways Leafy Greens Improve Men’s Health

In recent years, there has been a growing body of evidence supporting the numerous health benefits of incorporating leafy greens into your diet. Men, in particular, can greatly benefit from including these nutrient-rich vegetables into their meals as the overall mortality rate is 41 percent higher for men than women, with leading causes of death including heart disease, cancer, stroke, and diabetes.

Men are more at-risk for these ailments because men produce less estrogen and progesterone than women, and therefore don’t have as much of the heart protection that these hormones provide. However, leafy greens have been proven to demonstrate significant impact on cardiovascular health, as consumption may help men account for that protection. Here are four ways in which eating leafy greens have been shown to improve men’s cardiovascular health:

1. Lowering Blood Pressure:
High blood pressure is one of the primary risk factors for cardiovascular disease, including heart attacks and strokes. Leafy greens, such as watercress, kale, and spinach, are rich in potassium, a mineral known for contributing to blood pressure regulation. Vitamin K can also help keep blood pressure lower due to its blood-thinning abilities. It prevents mineralization, a build-up of minerals in the arteries, and helps blood flow more efficiently. One serving of watercress provides over 106% of your daily recommended dosage of Vitamin K.

2. Improving Cholesterol Levels:
Leafy greens are also a notable source of dietary fiber, which has been shown to help lower LDL cholesterol levels, commonly known as “bad” cholesterol. High levels of LDL cholesterol can contribute to the development of plaque in the arteries, leading to a condition known as atherosclerosis, which causes heart attacks, blood clots, and strokes.

3. Reducing Inflammation:
Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health states, “Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation.” Leafy greens are packed with antioxidants, such as Vitamin C and beta-carotene, that help reduce inflammation in the body.

4. Low Caloric Intake:
Four million people die each year as a result of obesity, according to the World Health Organization, and the average person’s caloric intake in the U.S. is among the highest at 3,864 calories per day. Incorporating leafy greens into your diet, which are low in calories and high in fiber, can help combat obesity by leaving you feeling full for a longer period of time.

The consumption of leafy greens can have a multitude of benefits for the body, but always check with your doctor before making significant modifications to your diet.  

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Author: Hailey Dolan is a marketing and communications professional with a passion for storytelling.