We are delighted to introduce to you our friend and collaborator, Emma Aouad, founder of Goodness Gracious Nutrition. Emma will be developing articles with us throughout the year about the many benefits of sprouts and how, by adding these tiny but mighty greens into our daily lives we can enhance our health and wellbeing.  This first, must read, article focuses on something that impacts us all: Heart Health

Heart health; it’s something that affects everyone, is multi-factorial, and is connected to many different organs of the body. We often associate a healthy heart with longevity, and heart disease with high cholesterol, high blood pressure, clogged arteries (atherosclerosis), and insulin resistance. These contribute to many other related conditions such as osteoporosis¹, dysbiosis in the gut², and even dementia³. So, you might be wondering, how can we support heart health, and what role do sprouts play in all of this? Let’s dive in! 

Nutritional Composition of Sprouts 

Sprouts are nutrient-dense foods, rich in essential vitamins, minerals, antioxidants, and dietary fibre. They are low in calories and high in beneficial plant compounds that support cardiovascular health. Common types of sprouts, such as alfalfa, mung bean, broccoli, and lentil sprouts, contain high levels of vitamins A, C, E, K, and several B vitamins, as well as essential minerals like magnesium, potassium, and iron⁴. These nutrients work synergistically to support many aspects of cardiovascular function. 

Cholesterol-Lowering Effects 

High levels of LDL cholesterol (often referred to as "bad" cholesterol) are a major risk factor for atherosclerosis, a condition characterised by the buildup of plaque in the arteries, which can lead to heart attacks and strokes. Sprouts, particularly alfalfa sprouts, contain saponins, plant compounds that have been shown to help lower cholesterol levels⁵. We also know saponins can bind to cholesterol in the digestive system, reducing its absorption, resulting in lower total cholesterol levels in the bloodstream. This mechanism can help prevent the development of atherosclerosis and improve overall heart health. 

Blood Pressure Regulation 

Hypertension, or high blood pressure, is another significant risk factor for cardiovascular diseases. Sprouts may contribute to lowering blood pressure through their high content of potassium, an essential mineral that helps regulate fluid balance and counteract the effects of sodium in the body. Potassium-rich foods, including sprouts, promote vasodilation (the widening of blood vessels), which can help reduce blood pressure levels⁶. Furthermore, certain sprouts, such as mung bean sprouts, contain peptides that have demonstrated potential in reducing blood pressure, further supporting their role in cardiovascular health⁷. 

Anti-Inflammatory and Antioxidant Properties and Their Role in Reducing Atherosclerosis 

Chronic inflammation and oxidative stress are key contributors to the development of cardiovascular diseases. Many sprouts, including broccoli and radish sprouts, are rich in antioxidants, such as flavonoids and polyphenols, which help neutralise harmful free radicals and reduce oxidative damage to the cardiovascular system⁵. The antioxidants in sprouts, particularly sulforaphane found in broccoli sprouts, have been shown to reduce inflammation and oxidative stress in the blood vessels, which protects against plaque formation (atherosclerosis)⁸. 

Sprouts and Their Beneficial Role on Insulin Resistance and Type 2 Diabetes 

Sprout-based compounds, particularly those derived from sprouts like alfalfa, broccoli and mung beans, contain bioactive compounds such as antioxidants, glucosinolates, and flavonoids, enhancing insulin sensitivity, reducing oxidative stress, and improving glycemic control⁹. 

Additional Benefits for Heart Health 

Sprouts also offer other benefits that support cardiovascular health. They are an excellent source of dietary fibre, which has been shown to help reduce blood cholesterol levels and improve overall heart health¹⁰. The fibre in sprouts (just like saponins) helps prevent the absorption of cholesterol and fatty acids in the digestive tract, leading to lower circulating cholesterol levels. Furthermore, sprouts are low in fat and calories, making them a heart-healthy food choice for weight management, an important factor in reducing the risk of heart disease. 

It’s undeniable sprouts provide a medicinal addition to a whole foods diet to support your heart. Packed with vitamins, minerals, and antioxidants, they help lower ‘bad’ cholesterol, regulate blood pressure, and fight inflammation. From alfalfa to mung beans, these micro greens offer a multitude of benefits for your cardiovascular system. Not only do they support cholesterol and insulin levels, but they also pack a punch against oxidative stress. Low in calories and high in fibre, sprouts are the perfect snack for a heart-friendly diet. So, next time you reach for a salad, toss in some sprouts and give your heart the love it deserves! 

References: 

1. Farhat GN, Cauley JA. The link between osteoporosis and cardiovascular disease. Clin Cases Miner Bone Metab. 2008 Jan;5(1):19–34. 
2. Tang WH, Kitai T, Hazen SL. Gut microbiota in cardiovascular health and disease. Circ Res. 2017 Mar 31;120(7):1183–1196. 
3. Tang WH, Kitai T, Hazen SL. Gut microbiota in cardiovascular health and disease. Circ Res. 2017 Mar 31;120(7):1183–1196. 
4. Rehman R, Sadiq M, Sharif K, et al. Nutritional composition of sprouts and their role in human health. J Nutr Sci. 2020;48(2):32-40. 
5. Zhang X, Liu X, Zheng L, et al. Saponins from alfalfa sprouts reduce cholesterol absorption and lower plasma cholesterol in rats. J Nutr. 2019;149(3):435-443. 
6. Raghavan S, Venkataraman S, Pandya R, et al. The role of potassium-rich foods in hypertension management: A focus on sprouts. J Cardiovasc Dis. 2018;65(1):21-28. 
7. Tiwari AK, Singh B. Peptides from mung bean sprouts exert antihypertensive effects in human trials. Food Chem. 2021;340:127990. 
8. Lee JH, Park YJ, Kim G, et al. Antioxidant and anti-inflammatory properties of broccoli sprouts in cardiovascular health. Antioxidants. 2018;7(3):39-48. 
9. Mousavi SM, Rahimi H, Kiani Z, et al. The effect of sprout consumption on insulin resistance and metabolic parameters: A systematic review. J Funct Foods. 2020;69:103939. 
10. Johnson EH, Patel R, Kaur S. Dietary fibre in sprouts and its impact on cardiovascular health: A review. J Am Coll Nutr. 2020;39(4):345-354.