According to experts featured in an article by AOL, beets may have several positive effects on both blood pressure and heart health. The vegetable contains nitrates, fiber, potassium and antioxidants, all of which are linked to healthier blood vessels and circulation.
Beets contain natural nitrates
Beets are naturally rich in nitrates. Once converted in the body, they produce nitric oxide, which helps support blood vessel function and circulation.
Blood vessels may become more relaxed
Nitric oxide helps blood vessels relax and widen. When blood can move more easily through the body, it may help reduce pressure on the cardiovascular system and support lower blood pressure.
Potassium helps regulate salt levels
Potassium is an important mineral found in beets. It helps counteract the effects of sodium and also supports a healthier fluid balance in the body.
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Fiber is linked to lower blood pressure
Research shows that a higher intake of fiber is associated with lower blood pressure. Fiber may also support overall cardiovascular health.
Fiber may support nitric oxide production
Experts explain that fiber can help the body increase nitric oxide production. This is important for healthy blood vessel function and circulation.
Gut bacteria may also play a role
When fiber is broken down in the gut, short chain fatty acids are produced. These compounds are linked to improved blood vessel relaxation and may also influence blood pressure.
Beets contain several antioxidants
Beets are also a source of antioxidants that help protect the body against oxidative stress. This may help maintain healthier blood vessels.
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The red color comes from betalain
The deep red color of beets comes from an antioxidant called betalain. According to experts, it is associated with reduced inflammation in the body.
Nitrates from vegetables are different from processed meat
Experts stress that nitrates from vegetables work differently in the body compared to nitrates and nitrites commonly added to processed meat products.
High heat may create harmful compounds
When processed meat is grilled or fried at high temperatures, compounds called nitrosamines can form. These have been linked to several health concerns.
The DASH diet is recommended for high blood pressure
Professor Maya Vadiveloo highlights the DASH diet as an effective way to support blood pressure through nutrition. The eating plan focuses on vegetables, fruit, whole grains and moderate amounts of lean products.
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Small dietary changes can make a difference
Cardiologist Jayne Morgan says that small and consistent lifestyle changes can improve heart health over time. According to her, long term habits are especially important.
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