A study has suggested that eating plenty of vegetables may help reduce high blood pressure. With a little imagination it's easy to produce plenty of tasty leafy dishes.

A recent study has suggested that consuming foods high in nitrates can help lower blood pressure. In the study the researchers used beetroot juice as a source of nitrate. Such a concentrated source of beetroot is not to everyone's taste. However there are alternatives.

In fact all vegetables contain nitrates, and green leafy ones, such as spinach and lettuce are particularly good sources. You can also buy proprietary brands of mixed vegetable juice which most people will find palatable.

The best way to take in nitrate is through eating lots of vegetables – you get plenty of useful fibre that way as well. Another advantage is that you have to chew the vegetables. This will help produce lots of saliva which, as the study points out, is important for utilisation of the nitrate by the body.

Try to make a point of adding a green garnish to your meals, experiment with watercress, parsley, mint, basil, chives and coriander - they will add flavour and flare to the dish. Consider adding a mixed leaf side salad to a meal as often as you can.

By taking nitrates this way you won't overdo it either. Just because a little of something is good for you, it doesn't necessarily follow that lots of it is even better.

Below are several recipes to help you keep up the level of vegetables in your diet.

Spinach and Mushroom Salad

8oz (250g) fresh spinach leaves

8oz (250g) small chopped mushrooms

5 chopped spring onions

3 tablespoons of vinaigrette dressing (see below)

Marinate the mushrooms for at least an hour in the dressing.

Wash and shake the spinach and remove the stalks. Add the spinach and spring onions to the mushrooms, add more vinaigrette dressing if you wish and toss well.

Potato and Beetroot Salad

Try this if you don't like the thought of beetroot juice.

1lb (500g) potatoes

5oz (150g) cooked diced beetroot

Half a small cucumber, peeled and diced

6 tablespoons of yoghurt dressing (see below)

2 tablespoons of vinaigrette dressing

Peel and chop the potatoes and boil until cooked, drain, sprinkle with vinaigrette dressing and leave to cool.

Place the potatoes in a bowl, add the beetroot, cucumber and yogurt dressing and mix well.

Lettuce and Chicory Salad

8oz (250g) lettuce

1 head of chicory sliced

Half a bulb of fennel sliced thinly

2oz (50g) pecan nuts

5 tablespoons of vinaigrette dressing

Tear the lettuce and place in a bowl. Add the sliced chicory and fennel together with the pecans. Add the dressing and toss well.

Vinaigrette Dressing

1 tablespoon of lemon juice

1 tablespoon of balsamic vinegar

3 tablespoons of olive oil

To this add half a teaspoon each of Provence herbs and mustard.

Add 1 teaspoon each of clear honey, salt and pepper. Shake well.

Yoghurt Dressing

5 oz (150g) natural yoghurt

1 tablespoon wine vinegar

1 teaspoon clear honey

1 clove garlic crushed

salt and pepper to taste

Place in a bowl and mix well.

Try the recipes out and experiment with your own vegetable creations. However, if you have any health concerns you should consult the appropriate health professional.