7 ways to eat beets to control blood pressure

Juice

Squeezing juice from beets will increase the concentration of nitrates – compounds that help lower blood pressure. People with high blood pressure can drink about a cup a day on an empty stomach so the body can absorb nitrates more effectively. However, patients should consult a doctor, especially if they are taking antihypertensive medication or have an underlying medical condition.

Eat raw

Fresh beets are peeled, sliced ​​or grated for salad, suitable for the DASH (Dietary Approaches to Stop Hypertension) diet. This is a scientific, nutritious eating method that focuses on vegetables, fruits, whole grains, and limits sodium and saturated fat to control blood pressure. Raw beetroot is slightly bitter and can be combined with citrus to make it easier to eat.

Cooked

Grilled or steamed beets help increase flavor and add antioxidants. However, high temperatures can reduce nitrates, so steaming is preferred instead of boiling to preserve nutritional value.

Soup

This tuber can be used to make soup with vegetables suitable for the DASH diet such as cabbage, sweet potatoes, zucchini, and carrots. Prioritize using low-salt broth or filtered water, limit salt seasoning to control blood pressure.

Dried beets

You can buy dried beets or make your own by peeling, blanching, slicing and then drying or baking at 77-93 degrees Celsius. Can be used as a snack or sprinkled on salads, cereals, and low-fat yogurt.

Sour salt

Pickled beets have a sweet and sour taste that is easy to eat. People who want to control blood pressure should choose low-salt foods and count them toward their total sodium intake for the day. Can be used as a side dish, added to lean chicken sandwiches or mixed into salads.

Beetroot powder

Beetroot powder can be mixed with low-fat yogurt according to the DASH diet. In addition, you can combine it with plant milk, fruits like strawberries, bananas and add chia seeds or flax seeds to increase nutritional value.