Cruciferous Vegetables and the Findings from the VESSEL Study

Cruciferous vegetables have long been recognized for their role in supporting detoxification and reducing inflammation. New evidence now suggests they may also have a direct impact on blood pressure and cardiovascular health.

A recent study known as the VESSEL Study (VEgetableS for vaScular hEaLth) explored whether cruciferous vegetables could influence vascular function and blood pressure compared to other types of vegetables. Read this article to learn more! 

What are Cruciferous Vegetables

Cruciferous vegetables are a group of nutrient-dense plants known for their slightly peppery flavor and powerful health benefits. They are part of the Brassicaceae family, which also includes many familiar vegetables used in soups, salads, and stir-fries.

These vegetables are packed with vitamins, minerals, fiber, and unique plant compounds that help protect against oxidative stress and inflammation.

Here are some of the most common types you can easily include in your diet:

• Broccoli

• Kale

• Cauliflower

• Cabbage

• Brussels sprouts

• Bok choy

• Collard greens

• Arugula

• Radish

• Turnip greens

These vegetables are rich in glucosinolates, natural sulfur-containing compounds that the body converts into beneficial molecules such as sulforaphane. 

What the VESSEL Study Found

Researchers designed the VESSEL Study to explore how different vegetable types might influence vascular health. The trial involved 18 adults aged 56 to 72 who had moderately elevated blood pressure. Their average systolic blood pressure (SBP) was 135.9 mmHg, and their diastolic pressure averaged 76.4 mmHg at the start of the study.

Each participant completed two dietary phases, each lasting two weeks, in random order:

• One phase included cruciferous vegetable soups made from broccoli, kale, cauliflower, and cabbage.

• The other phase included root and squash vegetable soups made from potatoes, carrots, pumpkin, and sweet potatoes.

Both groups consumed roughly 300 grams of vegetables per day, split between lunch and dinner. The only notable dietary difference was that the cruciferous phase provided slightly more protein (63g vs. 56g per day).

Key Findings from the Study

After two weeks on the cruciferous vegetable diet, participants showed a mean reduction of 2.5 mmHg in systolic blood pressure compared to the control phase. The effect was even stronger during the day, with a 3.6 mmHg drop in daytime SBP.

While these numbers may seem small, they are clinically meaningful. According to the study authors, even a 2–3 mmHg decrease in systolic blood pressure could translate to a 5% lower risk of major cardiovascular events such as heart attack or stroke.

Importantly, the participants’ diets remained otherwise stable, meaning the difference in blood pressure was likely linked to compounds found specifically in cruciferous vegetables.

How Cruciferous Vegetables Support Heart Health

Cruciferous vegetables stand out from other plant foods because they contain unique sulfur-based compounds called glucosinolates. 

When these compounds are broken down during digestion, with help from gut bacteria, they produce sulforaphane, a well-studied bioactive molecule with strong antioxidant properties.

The Role of Glucosinolates and Sulforaphane

Sulforaphane helps activate Nrf2, a key transcription factor that boosts the body’s natural production of antioxidants and detoxifying enzymes. 

This mechanism strengthens the body’s defense against oxidative stress, which plays a major role in the development of high blood pressure and other cardiovascular problems.

By supporting Nrf2 activity, sulforaphane also improves how blood vessels respond to stress, keeping them flexible and able to dilate properly. It’s a critical factor in maintaining healthy circulation.

Antioxidant and Anti-Inflammatory Effects

Sulforaphane also helps lower inflammation in the lining of blood vessels (the endothelium). Chronic inflammation in these cells can cause stiffness and reduced blood flow, both of which increase blood pressure.

By calming these inflammatory signals and promoting nitric oxide production, sulforaphane contributes to smoother, more balanced blood flow.

What This Means for You

The VESSEL Study provides an early but meaningful look into how cruciferous vegetables can influence vascular function. While the study was small and short-term, its findings build on existing research showing that diets rich in vegetables, especially cruciferous ones, are linked with better heart and metabolic health.

Adding more cruciferous vegetables to your diet doesn’t require major changes. Simple swaps listed below can help: 

• Steamed broccoli as a side

• Blending kale into soups

• Mixing shredded cabbage into salads

Even modest, consistent improvements in diet can compound into measurable benefits for blood pressure, inflammation, and overall cardiovascular wellness.

Simple Nutrition for a Stronger Heart

Cruciferous vegetables bring more to the table than fiber and vitamins. They contain compounds that actively support the body’s defense systems. By reducing oxidative stress and promoting vascular flexibility, they contribute to heart and blood vessel health in a natural way.

While no single food replaces overall lifestyle balance, cruciferous vegetables can be a reliable part of a heart-supportive eating pattern. Pair them with regular activity, hydration, and stress management to maintain a healthy blood pressure and long-term cardiovascular resilience.

For practitioner-vetted supplements, check out the collection of Curated Wellness for science-based products that support heart, metabolic, and cellular health.

Top Recommended Supplements for Cruciferous Vegetable Benefits:

Triple Action Cruciferous Vegetable Extract - Life Extension

Triple Action Cruciferous Vegetable Extract with Resveratrol combines extracts of cruciferous vegetables into a comprehensive food-based formula to promote cell protection and help maintain healthy hormone balance. Supports cellular protection and optimal hormone balance.

Broccoli Seed Extract - Thorne

The ingredients in Thorne’s Broccoli Seed Extract help activate the body’s own natural antioxidants, like glutathione, providing protection from oxidative stress that can last days. Each capsule of Thorne's Broccoli Seed Extract is equivalent to eating two pounds of cruciferous vegetables.

Saccharomyces Boulardii - Pure Encapsulations

Saccharomyces boulardii is a probiotic yeast which nutritionally supports the health of the gastrointestinal tract. This yeast supports a balance of healthy gut flora. Saccharomyces boulardi Nutritionally supports the gastrointestinal tract by maintaining gut flora balance.