When you think of leafy greens, kale and spinach often steal the spotlight. But there’s a peppery, nutrient-packed leaf that deserves a prime spot on your plate: arugula. Sometimes called rocket or roquette, this member of the mustard family brings a bold, slightly spicy kick to salads, sandwiches, and pasta dishes. And beyond its flavor, arugula offers serious benefits for your heart, your blood pressure, and your overall vitality. If you’re an American adult looking to upgrade your diet without sacrificing taste, arugula is a simple, delicious way to do it.

Let’s start with what makes arugula unique. Unlike milder greens like romaine or butter lettuce, arugula contains compounds called glucosinolates. These are the same sulfur-rich molecules that give mustard, horseradish, and wasabi their signature heat. When you chew arugula, these compounds break down into isothiocyanates, which have been studied for their anti-inflammatory and cancer-fighting properties. But for your heart, the real standout is arugula’s impressive load of nitrates. Dietary nitrates, found in leafy greens like arugula, help your body produce nitric oxide. Nitric oxide relaxes and widens your blood vessels, which can lower blood pressure and improve circulation. In fact, a study published in the American Journal of Clinical Nutrition found that a single serving of nitrate-rich greens can reduce systolic blood pressure within hours. For the one in three American adults with high blood pressure, that’s a major win.

But heart health isn’t just about blood pressure. Arugula is also rich in vitamin K, a nutrient that helps prevent calcium from building up in your arteries. When calcium deposits harden in blood vessel walls, they increase your risk of heart attack and stroke. Just one cup of arugula provides over 100% of your daily vitamin K needs, working as a natural shield for your cardiovascular system. And because arugula is low in calories yet high in fiber, it supports healthy cholesterol levels and keeps you feeling full, which can help with weight management—another key factor for heart health.

Now, you might wonder how arugula fits into the Spicy Mustard Family. This family, also known as Brassicaceae, includes many leafy greens with similar benefits: mustard greens, watercress, collard greens, and even broccoli. All of them contain those glucosinolates that research links to reduced inflammation and lower risk of chronic disease. But arugula stands out for its ease of use. Unlike tougher greens like kale or collards, arugula is tender and quick to wilt. You can toss it into a warm pasta dish, pile it on a pizza after baking, or simply dress it with olive oil and lemon for a five-minute salad. Its peppery flavor pairs beautifully with sweet ingredients like figs, roasted beets, or a drizzle of balsamic glaze, making it approachable even if you’re not a hardcore green enthusiast.

For American adults trying to improve their diets, arugula is practical. It’s widely available in grocery stores year-round, usually pre-washed in bags. You can add a handful to your morning eggs, blend it into a pesto with walnuts and Parmesan, or use it as a bed for grilled chicken or fish. Because it’s more flavorful than spinach, you’ll likely use less dressing, which cuts down on added sugar and refined oils. And if you grow it yourself, arugula is one of the easiest greens to cultivate even in a small pot on a balcony.

The science backs up what many Mediterranean cultures have known for centuries: arugula isn’t just a garnish. It’s a functional food that supports heart function, reduces oxidative stress, and provides a wealth of vitamins A, C, and K along with calcium, magnesium, and potassium. One cup of raw arugula gives you about 5% of your daily iron needs, which is notable for plant-based eaters. And unlike some greens that can taste bitter when raw, arugula’s pleasant bite is part of its appeal.

If you’re looking to add more leafy greens to your life, start with arugula. It’s forgiving, flexible, and packed with compounds that make your heart work better. Whether you’re a busy parent, a retiree, or a young professional trying to eat smarter, this peppery leaf offers a straightforward path to better health. Simply swap out iceberg lettuce for arugula in your next salad, or toss a handful into a grain bowl. Your taste buds will wake up, and your heart will thank you.