Shocking 116 million Americans have high blood pressureThis puts a large number of people at risk for certain serious health problems, such as heart disease and stroke.

Needless to say, many people try Reduce their blood pressure To help curb the threat of these deadly effects. Some tried and true tips for controlling blood pressure include limiting sodium intake, exercising, and the following. DASH dietOr diets to stop high blood pressure. In this diet, especially to lower blood pressure, people are encouraged to eat more Heart-healthy foodsIncluding vegetables.

How vegetables play a role in controlling blood pressure

Vegetables are usually rich in nutrients (such as fiber) that support healthy blood pressure and are naturally low in sodium. Certain vegetables are a natural source of calcium, magnesium, and potassium. Adequate amounts help maintain healthy blood pressure.

Whether you’re trying to support healthy blood pressure or otherwise eating a lot of vegetables – no matter what – it’s always a good idea. But if you are looking for # 1 The best vegetables to include in your healthy blood pressure diet, beets They deserve a great reward.

Beets are the # 1 vegetable for healthy blood pressure.


Incredibly delicious, beautifully colored and surprisingly versatile, a popular salad star with a combination of goat cheese, rolls and a few. Decorative smoothies When trying to keep your blood pressure healthy, it may not be mindful of what foods you should eat, but it should be. In fact, beets are one of the best foods you can eat if you have high blood pressure.

Why beets?

When it comes to heart-healthy foods, beets not only check many boxes, but also contain naturally occurring low-sodium, high-sugar and high-fat fats, but also other useful things to follow when following these guidelines. DASH diet, including being the most important source at all times Calcium, magnesium and potassium Minerals.

Beets also contain dietary nitrates, which are converted into flammable natural chemicals Nitric oxide In the body. Nitric oxide is a vasodilator chemical that relaxes the internal muscles of your blood vessels and helps increase blood flow. In turn, vasodilators such as nitric oxide can It helps to lower blood pressure.

Matching Eating beets is one of the main results, says science

Clinical trials have shown that drinking beet juice from real beets can help lower blood pressure. A systematic review and meta-analysis published in Frontiers in Nutrition showed that drinking beetroot juice in 3 to 60 days improves systolic blood pressure in the study subjects.

And according to the results of a random cross test published in Journal of the Academy of Nutrition and NutritionEating vegetables rich in nitrates, such as beets, can have a positive effect on blood pressure in young people.

How to add more beets to your diet

If you are not a fan of beets, you should not force yourself to eat this popular vegetable if you want to get the benefits of eating a natural source of nitrates. Including Green leafy vegetablesRadish and onions as well as your body give you the growth of this useful compound, which allows you to skip the berries completely.

But if you are a Betero fan and your goal is to support your blood pressure naturally, it can help you see the results of this vegetable in your salad, including your juice, and as a main ingredient in your classic borscht. to see. Just make sure you have a trash can when you eat (it will contaminate!).

So, dip some beeswax in your hummus, add some to your smoothie, or enjoy some satisfying beech latte. Your heart will thank you.

Lauren Manager MS, RDN, LD, CLEC

Lauren Manaker is an award-winning registered dietitian, book author and chef who has practiced for over 20 years. Read more

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