Beets and Heart Health

Poor heart health and cardiovascular-related illnesses are the top killers throughout the United States and the world, and this statistic has stayed largely unchanged for decades. There are several preventative measures that can be taken to reduce your cardiovascular risk, and improve heart health. Firstly, it is important to learn who is at risk for poor heart health. Groups at high risk include men, African Americans, and Hispanic Americans. While these factors are out of personal control, there are lifestyle changes that can help decrease risk of poor heart health.

What Can You Do to Improve Heart Health?

Get Moving!

Regular physical activity is one of the most important changes that you can make to improve and protect your heart health. Physical activity does not have to be intense “working out” every day. Movement can be simple. For example, increase walking throughout the day by parking farther away or choosing to take the stairs. Additionally, try to vary physical activity between aerobic activities (those that raise your heart rate) and strength training to target muscle growth. The best activity is whatever you will do, and enjoy, the most!

Limit Saturated Fats and Sodium 

A diet low in saturated fats and salt is central to a heart healthy diet. Saturated fats are found in animal foods (mostly red and processed meats and high fat dairy), and processed foods. Less than 10% of our diets should be saturated fat. Limiting foods with saturated fat can have a positive effect on our heart health. Foods high in sodium are bad for heart health, mostly in their ability to raise blood pressure. Avoid adding salt to food and limit intake of foods high in sodium (such as breads, deli meats, canned soups, and frozen meals).

Eat More Fruits and Vegetables

The more fruits and vegetables in your diet, than the more that you are likely to be protected from poor heart health outcomes. Studies have shown that eating just 3-5 servings of fruits and vegetables has an 11% reduction of risk for stroke, and an added 4% in risk for each serving after that! Above all, fruits and veggies have powerful phytochemicals which are protective to preserving optimal heart health.

Beets and Heart Health

Beets are protective for heart health because they are a dense source of natural nitrates. Nitrates and phytochemicals are important due to their role in reversing the effects of free radical damage in the body leading to inflammation causing chronic diseases (such as obesity, heart disease, liver disease and cancer). Beets have been studied for their effect on heart health, overall health, and athletic performance as beets can increase the amount of oxygen in the body up to 20%, and provide the muscle cells more energy. In addition, research demonstrates a relationship between eating beets and a healthy blood pressure (leading to good heart health). Beets are also high in vitamins and minerals such as folate, potassium, vitamin C, iron, manganese, copper, and zinc. Lastly, their fiber content helps improve our digestion.

For more information on the role of beets to our health and for recipes check out the Ornish Lifestyle Medicine website. Are you looking to start improving your health and need some help? Dietitian In Your Kitchen offers one-on-one counseling from registered dietitians individualized to your needs. More info on getting started can be found on our website at https://dietitianinyourkitchen.com/.

Sources

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^{Ornish Lifestyle Medicine | Don’t Skip A Beet. (n.d.). Ornish Lifestyle Medicine. Retrieved January 7, 2021, from https://www.ornish.com/zine/dont-skip-a-beet/}

^{Pagliaro, B., Santolamazza, C., Simonelli, F., & Rubattu, S. (2015). Phytochemical Compounds and Protection from Cardiovascular Diseases: A State of the Art. BioMed Research International, 2015. https://doi.org/10.1155/2015/918069}

^{Piepoli, M. F., & Villani, G. Q. (2017). Lifestyle modification in secondary prevention. European Journal of Preventive Cardiology, 24(3_suppl), 101–107. https://doi.org/10.1177/2047487317703828}