Eating More Legumes and Cruciferous Vegetables May Help Protect Young Adults’ Heart Health, Study Finds

Heart health is often considered a concern for older adults, but research increasingly shows that lifestyle choices during young adulthood can influence future disease risk. A recent study suggests that the types of vegetables young adults eat may matter, not just the total amount of vegetables consumed.

The research found that higher intake of legumes among young men and greater consumption of cruciferous vegetables among young women were linked with lower cardiometabolic risk. These findings highlight the importance of including a variety of nutrient-rich vegetables as part of a balanced diet early in life.

Cardiometabolic health refers to the condition of the body’s cardiovascular and metabolic systems. Poor cardiometabolic health is associated with increased risks of conditions such as heart disease, type 2 diabetes, high blood pressure, abnormal cholesterol levels, and excess abdominal fat.

Study Explores How Specific Vegetables Affect Heart and Metabolic Health

The study, published in Nutrition, Metabolism and Cardiovascular Diseases, examined whether specific vegetable groups were associated with better cardiometabolic outcomes in young adults.

Researchers analysed data from 638 participants involved in the Western Australian Raine Study. The participants were approximately 22 years old and completed dietary assessments along with health measurements, including blood pressure, waist circumference, blood glucose, triglycerides, and HDL cholesterol levels.

Instead of looking only at total vegetable intake, researchers grouped vegetables into five categories:

• Legumes, including peas, green beans, baked beans, soybeans, and other beans
• Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts
• Green leafy vegetables, such as spinach and lettuce
• Allium vegetables, including onions, garlic, and leeks
• Yellow, orange, and red vegetables, including carrots, tomatoes, peppers, and pumpkin

The researchers then compared vegetable intake between participants with lower and higher cardiometabolic risk.

Legumes Linked With Better Cardiometabolic Health in Young Men

One of the strongest findings was related to legumes.

Young men who consumed more legumes had lower odds of having high cardiometabolic risk. After adjusting for factors such as physical activity, alcohol intake, smoking, education, income, total energy intake, saturated fat intake, and other vegetable consumption, higher legume intake remained associated with a reduced risk.

The researchers found that an additional daily serving of legumes, around 75 grams, was linked with significantly lower odds of cardiometabolic risk among male participants.

Legumes may provide several protective benefits because they are rich in:

• Dietary fibre
• Plant-based protein
• Flavonoids
• Saponins
• Minerals and other bioactive compounds

Dietary fibre from legumes can help regulate blood sugar levels, improve cholesterol balance, support healthy digestion, and increase feelings of fullness. These effects may contribute to improved metabolic health.

Beans and lentils may also support heart health by replacing less beneficial protein sources in the diet, particularly foods higher in saturated fat.

Cruciferous Vegetables Show Benefits for Young Women

The study also identified a significant relationship between cruciferous vegetable intake and cardiometabolic health among female participants.

Women who consumed more cruciferous vegetables had lower odds of elevated cardiometabolic risk compared with those consuming fewer of these vegetables.

Cruciferous vegetables include popular foods such as:

• Broccoli
• Cauliflower
• Cabbage
• Brussels sprouts

These vegetables contain compounds called glucosinolates, which are converted into biologically active substances that may influence inflammation, cholesterol metabolism, insulin sensitivity, and antioxidant protection.

They are also naturally high in fibre and low in calories, making them useful foods for supporting healthy body weight and metabolic function.

Why Vegetable Variety Matters

Although vegetables are generally considered healthy, different vegetables contain different combinations of vitamins, minerals, fibre, and plant compounds.

For example:

• Green leafy vegetables contain nitrates that may support blood vessel function.
• Orange and red vegetables provide carotenoids that help protect cells from oxidative stress.
• Allium vegetables contain sulphur compounds that may influence inflammation and cholesterol metabolism.
• Legumes provide fibre and plant-based nutrients that support blood sugar regulation.
• Cruciferous vegetables contain compounds associated with metabolic and cardiovascular benefits.

This study suggests that focusing on vegetable quality and variety may be just as important as increasing overall vegetable consumption.

Healthy Habits During Young Adulthood May Influence Future Health

Young adulthood is a critical period for establishing long-term health habits. While many chronic diseases develop later in life, risk factors such as increased waist circumference, insulin resistance, high blood pressure, and unhealthy cholesterol levels can begin developing much earlier.

Previous research has shown that dietary patterns during early adulthood can influence future cardiovascular health. Building a diet rich in vegetables, whole grains, legumes, fruits, and minimally processed foods may help reduce disease risk over time.

Adding more legumes and cruciferous vegetables to everyday meals can be simple. Examples include:

• Adding chickpeas or lentils to salads and soups
• Replacing some meat-based meals with bean-based dishes
• Including broccoli or cauliflower as a regular side dish
• Adding cabbage or Brussels sprouts to roasted vegetable meals
• Using beans as a source of plant protein in wraps, bowls, and stews

Limitations of the Research

Although the findings are promising, the study has some limitations.

The research was cross-sectional, meaning it looked at dietary habits and health measurements at one point in time. This type of study can identify relationships but cannot prove that eating certain vegetables directly prevents disease.

The study also relied on food frequency questionnaires, which depend on participants accurately remembering their dietary habits. Additionally, the sample size was relatively modest, and further research is needed to confirm whether these associations continue throughout adulthood.

Future studies following people over many years may help determine whether eating more legumes and cruciferous vegetables can directly reduce the development of cardiovascular disease and diabetes.

Conclusion

A diet rich in specific vegetables may play an important role in supporting heart and metabolic health from an early age. This study found that greater legume intake was associated with lower cardiometabolic risk among young men, while higher cruciferous vegetable intake showed benefits among young women.

While no single food can guarantee protection against disease, regularly including a variety of vegetables can provide important nutrients and protective plant compounds. Making vegetables such as beans, lentils, broccoli, cauliflower, and cabbage part of everyday meals may be a valuable step toward lifelong health.

Source

McNamara N, Blekkenhorst LC, Mori TA, Beilin LJ, O’Sullivan TA. Higher legume and cruciferous vegetable intakes are associated with lower cardiometabolic risk in young adults: a cross-sectional study. Nutrition, Metabolism and Cardiovascular Diseases. DOI: 10.1016/j.numecd.2026.104709.

Disclaimer

This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Dietary needs vary between individuals. Anyone with existing health conditions, allergies, or specific nutritional concerns should consult a qualified healthcare professional or registered dietitian before making significant dietary changes.