Keeping Blood Pressure in Check

High blood pressure poses a significant risk for heart disease, so monitoring it is crucial.

You can actually reduce blood pressure without medication. Simple lifestyle changes like losing weight, exercising, and eating better can make a big difference.

There’s one vegetable that stands out, according to Dr. Annapoorna Kini, a cardiologist at the Mount Sinai Fuster Heart Hospital in New York.

Heart Health Tip of the Day: Consider Beets

“If you want to really know what helps lower blood pressure, it’s beet — beet root,” Kini explains.

Beets are rich in nitrates, which convert to nitric oxide in the body. This compound plays a major role in maintaining cardiovascular health, as noted in research.

As a natural vasodilator, beets help open blood vessels, facilitating increased blood flow.

“It acts on the blood vessel walls — relaxing the smooth muscle, so your vessels stay flexible,” Kini adds.

Significance of Blood Pressure Management

As we age, blood vessels can become stiffer due to plaque accumulation in arteries, which contributes to high blood pressure, Kini highlights.

Arterial stiffness is often seen as a significant risk factor for hypertension, as noted in Circulation Research. This stiffness can also affect brain and kidney function.

Nitric oxide, recognized as a powerful vasodilator, enhances blood flow throughout the body, ultimately lowering arterial pressure. This was explained by registered dietitian Natalie Rizzo, who writes about the benefits of beets.

Beets contain high levels of nitrates, which the body converts into nitric oxide, and their juice is known to aid in lowering blood pressure. It’s no surprise that beets are on the list of cardiologists’ favorite vegetables.

Getting Started with Beets

Juicing beets is an effective way to consume a concentrated dose of nitrates in one serving, according to Rizzo. You might want to try beet carrot ginger juice or Craig Melvin’s beet juice.

Another option is to add beets to your meals, like in a roasted beet salad with salmon or beet risotto.

Don’t forget about the greens! The leafy tops of beets are high in nitrates too, and they’re tasty as well. Rizzo recommends sautéing them with olive oil, garlic, and salt for a nutritious side dish or throwing them into soups, smoothies, and casseroles.