When people think of rebooting their diet and adding more vegetables, their minds probably go straight to leafy greens like kale, a popular “superfood,” but there are plenty of other healthy options, like beets. Red beets are common in North America, and they’re not expensive at the grocery store. It’s simple to prepare and packed with heart-healthy benefits. What’s not to like?
Outside of being a great source of fiber, vitamin C, folate, and essential minerals like potassium (great for nerves and muscles), beets are packed with something called betaine.
Betaine does wonders for cardiovascular health because it lessens the body’s concentration of homocysteine, which is a substance that is harmful to blood vessels, causing peripheral vascular disease, stroke, and heart disease.
There is also significant scientific evidence that betaine is beneficial in protecting against non-alcoholic fatty liver disease, that it reduces internal organ inflammation, and that it likely protects against numerous chronic diseases.
RELATED: Top Reasons To Include Beets In Your Diet
A popular way to prepare beets is to boil them and serve them as a side dish or in cold salads. In Eastern European countries, adding beets to soup is a very popular cooking method.
If you are trying to improve your cardiovascular health, consider juicing.
Red beet juice has shown signs of reducing high blood pressure, which is particularly beneficial for people with hypertension or at risk of developing cardiovascular complications.
Consuming 500 milliliters of beet juice results in an
exceptional reduction in hypertension in just one hour. The high concentration of dietary nitrates released once the beets are juiced does the work.
RELATED: Recipe: Ginger Roasted Beets
Don’t just throw away the beet greens; add them to your meal plan, too. The leafy green tops have a higher nutritional value than the beetroot itself.
Beet greens contain protein, essential minerals like phosphorus and zinc (great for warding off Alzheimer’s), and significant amounts of vitamins A and C, plus calcium. Beet greens also contain more iron than spinach.
In general, beet tops help strengthen your immune system by promoting antibody and white blood cell production. Like spinach and Swiss chard, these leafy greens are worth saving and sautéing.
RELATED: 10 Superfoods To Ward Off Heart Disease
Overall, you can’t go wrong with beets. The only issue you can run into with beets is their bitter, earthy taste.
Fortunately, plenty of juice, smoothie, and salad recipes make beets taste delicious. Many people mix beets with things like lemon or lime when juicing to make the taste more palatable.
First, invest in a good juicer or blender so you can mix beets with different fruits and vegetables.
Add exercise to your daily schedule to maximize the beets’ effects. Not only will beets give you energy, but it’s also good to exercise when you’re trying to eat healthy.
Overall, you can’t go wrong with adding beets to a well-balanced diet. Whether you roast them, boil them, toss them into a salad, blend them into a smoothie, or juice them, there are plenty of ways to make this nutrient-packed vegetable work for you. And if the earthy flavor isn’t your favorite, pairing beets with naturally sweet fruits, citrus, ginger, or other vegetables can make them much more enjoyable.
The best part is that you don’t have to completely overhaul your diet to reap the benefits of eating more vegetables. Small, consistent changes—like adding beets to a meal a few times a week or saving the beet greens for a quick sauté—can help you get more fiber, vitamins, minerals, and other beneficial plant compounds into your diet.
If heart health is one of your goals, remember that no single food is a cure-all. Beets can be part of an overall heart-healthy eating pattern that includes plenty of vegetables and fruits, whole grains, lean proteins, and healthy fats, along with regular physical activity. If you have high blood pressure or another health condition, talk with your healthcare provider before making significant dietary changes, especially if you are considering drinking large amounts of beet juice.
So, the next time you’re walking through the produce aisle and reach for the usual leafy greens, give beets a chance, too. Their vibrant color signals that they’re packed with goodness—and with so many ways to prepare them, healthy eating doesn’t have to be boring.
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