Beetroot, also known as beets, is a superfood that has been gaining popularity for its potential to improve blood pressure. High blood pressure, or hypertension, is a common condition that can lead to serious health problems if left untreated. In this article, we will explore the benefits of beetroot for blood pressure control and provide tips for incorporating it into your diet.
Benefits of Beetroot for Blood Pressure Control
- Rich in Nitrates
Beetroot is rich in nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to dilate blood vessels, improving blood flow and lowering blood pressure. Several studies have found that drinking beetroot juice or consuming beetroot supplements can lower blood pressure in both healthy individuals and those with hypertension.
- Lowers Systolic Blood Pressure
Systolic blood pressure is the top number in a blood pressure reading, which measures the pressure in the arteries when the heart beats. Several studies have found that consuming beetroot can lower systolic blood pressure, reducing the risk of heart disease and stroke.
- Reduces Diastolic Blood Pressure
Diastolic blood pressure is the bottom number in a blood pressure reading, which measures the pressure in the arteries when the heart is at rest between beats. Consuming beetroot can also reduce diastolic blood pressure, improving overall blood pressure control.
- Low in Calories
Beetroot is low in calories, making it a healthy addition to any diet. One cup of cooked beets contains only 75 calories, making it a great choice for those looking to lose weight or maintain a healthy weight.
Tips for Incorporating Beetroot into Your Diet
- Raw Beetroot
Raw beetroot can be grated or sliced and added to salads or sandwiches. It can also be juiced for a refreshing drink.
- Roasted Beetroot
Roasted beetroot is a delicious and easy way to incorporate beets into your diet. Simply roast beets in the oven with a drizzle of olive oil and your favorite seasonings.
- Beetroot Powder
Beetroot powder can be added to smoothies or mixed with water for a quick and easy way to get the benefits of beets.
- Beetroot Supplements
Beetroot supplements are available in pill form for those who want to take advantage of the benefits of beets without consuming them in food.
Beetroot is a powerful superfood that can improve blood pressure control through its rich content of nitrates. Incorporating beetroot into your diet can be easy and delicious, whether you choose to eat it raw, roasted, in powder form, or through supplements.
Kapil, V., Khambata, R. S., Robertson, A., Caulfield, M. J., & Ahluwalia, A. (2015). Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension, 65(2), 320-327.
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