"Beet" High Blood Pressure


Cardiovascular disease (CVD) is the leading cause of death in the United States of America. High blood pressure is a preventable form of CVD often caused by poor eating habits and lifestyle choices. Something as simple as adding beets to your diet can improve your blood pressure. Did you know 1 serving of beets can lower your blood pressure up to 10 mmHg in a matter of hours? Beets are a known superfood. They are a good source of antioxidants, fiber, inorganic nitrates, amongst many other vitamins and minerals. Its anti-inflammatory properties are anti-cancerous and prevent vascular damage. The high fiber content is instrumental in improving digestion and gut health. (Be aware, beets cause urine and stool discoloration)




Beets are also used by athletes in high endurance sports to optimize performance. The high content of inorganic nitrates found in beets dilate blood vessels. This helps improve blood circulation and oxygen delivery throughout the body!




Beets are commonly boiled or roasted. You should then peel the outer covering. Slice the cooked beets and add them to sandwiches, soups, salads, or eat them as they are. You can also consume beet juice or add it to a smoothie. The leafy greens of the beets are also edible and packed with vitamins and nutrients. Leafy greens are a great source of iron, vitamin C, K, and inorganic nitrates. Try looking for fun new recipes online! Substitute ingredients as needed per your preference.




References:

-https://fdc.nal.usda.gov/fdc-app.html#/food-details/169146/nutrients

-https://fdc.nal.usda.gov/fdc-app.html#/food-details/787203/nutrients

-https://www.acc.org/latest-in-cardiology/ten-points-to-remember/2019/02/15/14/39/aha-2019-heart-disease-and-stroke-statistics

-https://www.cdc.gov/bloodpressure/about.htm

-https://academic.oup.com/advances/article/8/6/830/4772205

-https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0204-9

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