Regular intake of vitamin K1, found in leafy greens and plant oils, reduces risk of atherosclerotic disease-related events by 29% and related deaths by 43% among older women. Digest
Subtle changes in diet can influence whether blood vessels remain flexible or become stiff—a condition known as atherosclerosis. One nutrient that may help prevent stiffening of the arteries is vitamin K1, found in leafy greens and plant oils. A recent study found that older women who consumed the most vitamin K1—approximately 120 micrograms daily—had a 29% lower risk of atherosclerotic disease-related events and a 43% lower risk of dying from these conditions compared to women who consumed the least.
Researchers determined the vitamin K1 intake of more than 1,400 Australian women (average age, 75) using a food frequency questionnaire. In a subset of more than 1,000 women, they also measured carotid artery intima-media thickness, a marker of early blood vessel disease. Then, using hospital records, they tracked cardiovascular-related hospitalizations and deaths over about 14 years.
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Women in the highest vitamin K1 intake group had healthier arteries, with an average artery wall thickness 5.6% lower than those in the lowest intake group. Over the follow-up period, women with the highest vitamin K1 intake were 29% less likely to experience cardiovascular events and 43% less likely to die from atherosclerotic conditions.
These findings suggest that regular consumption of foods rich in vitamin K1—such as kale, spinach, broccoli, and plant oils—may help protect older women against both early artery changes and serious cardiovascular events later in life. Learn more about vitamin K in Aliquot #62: How vitamin K influences cardiovascular and bone health, a member-only perk.