6 Healthiest Ways To Eat Beets For Blood Pressure And Antioxidants

 

To maximize blood pressure reduction and antioxidant intake, consume beets raw, juiced, or lightly cooked (steamed or roasted) to preserve nitrate levels and nutrients. Incorporate them into salads, smoothies, and nutrient-dense dishes, including the antioxidant-rich greens, to maximize health benefits. 

Here are the 6 healthiest ways to eat beets for blood pressure and antioxidants:

1.      Raw Beet Juice: Juicing raw beets is highly effective for reducing blood

pressure because it provides a concentrated, easily digestible source of inorganic nitrates, which the body converts into nitric oxide to dilate blood vessels.

2. Raw, Grated, or Shredded: Eating raw, grated beets—such as in slaw or salads—retains the highest amount of antioxidants and nutrients that are otherwise broken down by heat.
3. Steamed Beets: If you prefer cooked beets, steaming is superior to boiling because it preserves more water-soluble vitamins, nutrients, and heart-healthy nitrates.
4. Roasted with Skin On: Roasting beets retains much of their flavor and nutrients. Keep the skins on during roasting to protect the compounds inside, and avoid overcooking to prevent nutrient degradation.
5. Sauteed or Steamed Beet Greens: Do not throw away the leafy tops. Beet greens are packed with antioxidants, potassium, and fiber, making them excellent for heart health
6. Blended in Smoothies: Blending whole, raw, or lightly steamed beets into smoothies keeps all the fiber intact while providing a potent mix of antioxidants. Pair with citrus (lemon/orange) to boost vitamin C and enhance nutrient absorption. 

Tip: Pair beets with healthy fats, such as olive oil or walnuts, to increase the absorption of their fat-soluble nutrients.