The Answer: Probably a lot less than you think.

New research indicates that eating just 1 cup of nitrate rich vegetables such as leafy greens and beetroot each day can have a positive effect on the health of your heart.

Leafy greens can include things such as: arugula (rocket), pak choi (a.k.a. bok choy), spinach and kale.

Healthy Eating

The researchers found that people who ate one cup of raw, nitrate-rich vegetables such as leafy greens and beetroot or just half a cup cooked, had a lower systolic blood pressure, the top number which measures the pressure in your arteries when your heart beats, by about 2.5 mmHg (millimeters of mercury), 

In addition, nitrate-rich vegetables also yield better exercise performance and exercise efficiency.

Considering how little it takes to get your daily nitrate amount and the list of choices available to you, it’s worth putting leafy greens into your heart health mix for the day.