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Beetroot, or beets, are often overlooked in favor of flashy greens. But a decade of research suggests this earthy root vegetable holds its own in the quest for better heart health.

Studies show that adding beetroot juice to your diet can lower blood pressure.

But it’s not just the juice. Beets are a dynamic plant. You can roast them, bake them, fry them, pickle them, and even eat them raw.

Here’s what you need to know about beets and blood pressure and the many other health properties of beetroot.

Beetroot and Blood Pressure

Beetroot’s magic is in the vegetable’s high nitrate content.

When consumed, nitrates convert to nitric oxide in the body — a crucial molecule in maintaining vascular health. Nitric oxide helps relax and widen blood vessels, enhancing blood flow and reducing blood pressure in the body.

Multiple studies indicate that regular consumption of beetroot juice can result in lower blood pressure, especially in men. Drinking just a cup of beetroot juice each day may do the trick, according to the American Heart Association.

Beyond beets, other nitrate-rich foods like spinach, celery, and radishes can also support nitric oxide production to boost your heart health. Of course, you should only make dietary changes to lower blood pressure with a doctor’s guidance. There’s no substitute for your provider’s medical advice when managing blood pressure.

Talking to your doctor about heart health and strategies for lowering blood pressure is essential for creating a personalized plan that supports your needs.

The Nutritional Benefits of Beets

Beets are not just about nitrates; they’re also a nutritional powerhouse. Low in calories yet high in fiber, beets can contribute to a healthy digestive system.

They’re loaded with essential vitamins, including C, A, and K, which promote bone health and enhance overall well-being. They’re rich in folate, or vitamin B9, which is vital for red blood cell formation and healthy cell growth.

Beets also have anti-inflammatory properties, reducing the risk of developing certain chronic diseases.

Benefits of Managing Blood Pressure

Maintaining healthy blood pressure through an overall healthy diet, exercise, and lifestyle choices can have wide-ranging benefits, including:

• Better eye health — Healthy blood pressure lowers the risk of eye damage and vision problems, such as hypertensive retinopathy.

• Enhanced brain function — Maintaining healthy blood pressure can improve cognitive function and lower the risk of dementia.

• Healthier aging — Healthy blood pressure can contribute to a longer life with fewer age-related health issues.

• Improved kidney health — Healthy blood pressure helps protect the kidneys from damage, reducing the risk of chronic kidney disease.

• Less stress on arteries — This helps prevent arterial damage and stiffening, which can lead to vascular diseases.

• Lower stroke risk — Maintaining healthy blood pressure can significantly lower the likelihood of stroke by minimizing damage to blood vessels in the brain.

• Reduced risk of heart disease — Healthy blood pressure decreases the strain on your heart and arteries, reducing the risk of heart attacks and heart failure.

Healthy Beetroot Recipes

Research on the benefits of beets tends to focus on drinking its juice, but beets can also provide health benefits when consumed raw or eaten dried or powdered. That’s according to the American Heart Association.

Some tasty ways to add beets to your meals include juicing them, roasting them, baking them, and pickling them. You can bake them into crisps, glaze them, or add them to salads.

Next time you’re at the grocery store, don’t overlook the beets! Adding beets in your diet should be considered along with an overall healthy diet.

Here are a few heart-healthy beet recipes to try at home.

Balsamic Glazed Beetroot

Ingredients

• 15 ounces canned baby beetroot
• 1/2 cup balsamic vinegar
• 3 tablespoons brown sugar
• 1 teaspoon thyme

Directions

1. Bring a pot of water to a boil and place beetroot in the water. Cook until tender.
2. Drain beetroot and let cool.
3. Peel off beetroot skin.
4. Combine balsamic vinegar and sugar in a saucepan over medium heat and let simmer. Stir until thickened and ready to pour.
5. Remove the glaze from the stovetop.
6. Cut beetroots into quarters.
7. Toss beetroot into the balsamic glaze and sprinkle with thyme.
8. Serve warm.

Roasted Beets

Ingredients

• 1 1/2 pounds beets
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon salt or salt substitute

Directions

1. Preheat oven to 375 F and line a large baking sheet with parchment paper.
2. Cut the beets into bite-sized wedges and place on the baking sheet.
3. Drizzle with olive oil and sprinkle lightly with salt until evenly coated.
4. Arrange beers in a single layer across the pan.
5. Roast for 40 minutes, tossing halfway, until tender.
6. Serve warm.

Beet Smoothie

Ingredients

• 1/2 cup fresh beet, chopped
• 1/2-inch piece fresh, peeled ginger
• 1/2 cup orange juice
• 1/2 cup water
• 1 frozen banana
• 1 cup frozen strawberries

Directions

1. Combine beets, ginger, orange juice, and water in a blender and blend until smooth.
2. Add frozen strawberries and a banana and blend further until smooth and ready to drink.
3. Serve chilled immediately.