Pickled beets.
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High blood pressure increases your risk for heart disease, stroke and kidney disease. A balanced diet with plenty of vegetables can help you maintain a healthy blood pressure or lower high blood pressure, and pickled beets are a tasty part of a healthy diet. Pickled beets are not as beneficial as plain vegetables and are best enjoyed in moderation.
You can buy pickled beets in a jar or can, or make them yourself with beets, vinegar, sugar and salt. Most vegetables are good sources of potassium and each cup of pickled beets supplies 349 mg. Potassium is an essential electrolyte for regulating your blood pressure, and healthy adults should get at least 4,700 mg per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. A cup of pickled beets supplies 5.9 g dietary fiber, which can help you maintain a healthy blood pressure, according to the Linus Pauling Institute Micronutrient Information Center.
Sodium
Pickled beets may contribute to high blood pressure because they have 599 mg of sodium per cup. High sodium levels are bad for your blood pressure and healthy adults should have no more than 2,300 mg per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. The recommended limit for individuals with hypertension is 1,500 mg per day. Most vegetables are naturally low in sodium, and cooked beets without added salt have only 52 mg sodium per cup.
Weight Control
With 148 calories per cup, pickled beets are higher in calories than most plain vegetables. Obesity increases your risk for developing or maintaining a high blood pressure, and you will gain weight if you eat more calories than you expend. You are more likely to eat too many calories when you choose calorie-dense foods, such as those with added sugars. Canned beets without added sugars provide only 69 calories per cup.
Other Information
The Dietary Approaches to Stop Hypertension, or DASH, diet, is an eating pattern that may help you control your blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Pickled beets can help you meet recommendations to get four to five servings of vegetables per day on a 2,000-calorie DASH diet. The DASH diet suggests eating a variety of vegetables, as well as fruits, whole grains, healthy fats, lean proteins and low-fat dairy products to get a range of nutrients for a healthy blood pressure.
FAQs
High blood pressure increases your risk for heart disease, stroke and kidney disease. A balanced diet with plenty of vegetables can help you maintain a healthy blood pressure or lower high blood pressure, and pickled beets are a tasty part of a healthy diet.
Are pickled beets okay for high blood pressure? ›
Pickled beets are naturally rich in nitrates, which your body converts into nitric oxide. This molecule helps blood vessels dilate, which protects against high blood pressure ( 8 ). Research suggests that beet products can lower blood pressure by up to 10 mm Hg.
How many beets should I eat a day to lower my blood pressure? ›
Drinking a cup of beetroot juice each day could significantly lower the blood pressure of people with high blood pressure, according to research we funded at Queen Mary University of London.
What happens if I eat pickled beets everyday? ›
Pickled beets are generally safe to eat. But, depending on how they're made, some varieties of pickled beets may pack salt and added sugars. Too much salt can increase your blood pressure. While too much sugar can lead to weight gain and other health problems.
How long does it take for beets to start lowering blood pressure? ›
How long it takes for beet juice to lower blood pressure can vary. However, a 2008 study stated that beet juice lowers blood pressure in about 3 hours. Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.
Who should not eat pickled beets? ›
Canned and pickled beets likely contain high amounts of sodium, so if it's heart health you're after, these choices should be limited.
Are Aunt Nellie's pickled beets healthy? ›
Aunt Nellie's Pickled Beets contain no fat, saturated fat or cholesterol; they are kosher and gluten-free.
Do bananas and beets lower blood pressure? ›
Eating foods like bananas, blueberries, and beets can help lower your blood pressure. While some people are able to manage high blood pressure with diet alone, others may need to add additional lifestyle changes or medication. No matter what your treatment plan looks like, a heart-healthy diet will help.
What happens to your body when you eat beets everyday? ›
Can you eat beets everyday? It's always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.
Can you eat too many pickled beets? ›
Too many pickled beets, however, can overload our system with sodium if the brine mixture is heavy in salt. Overall, pickled beets are versatile with a mild, earthy flavor that can be eaten as a snack, side dish, or added to salads.
They are a good source of potassium, calcium, and iron. The micronutrient content of pickled beets varies depending on how the beets were processed. Because pickled beets are fermented, they are rich in probiotics. Probiotics are "friendly bacteria" present in your digestive system.
Are pickled beets good for your kidneys? ›
Beets can keep your kidneys and liver healthy.
Keep in mind, however, that beets are also rich in compounds called oxalates, which can contribute to kidney stones. So eat beets in moderation if you're prone to kidney stones.
What is the healthiest way to eat beets? ›
Roast Them
Roasting is an overall healthy cooking method with minimal vitamin loss, particularly vitamin C. Roasted beets are rich and sweet with slight mineral flavors. Remember to avoid long cooking times and high temperatures, as these can reduce nutrients. Try using smaller bulbs if you want to prepare them faster.
How many beets per day to lower BP? ›
In some studies, drinking about 2 cups of beet juice daily or taking nitrate capsules lowered blood pressure in healthy adults. Beet juice may also help your stamina when you exercise.
How do you eat beets for high blood pressure? ›
Studies have shown that beets can significantly lower blood pressure after only a few hours of consumption. Both raw beet juice and cooked beets were found to be effective at lowering blood pressure and decreasing inflammation. However, raw beet juice had a greater effect.
What is the best beet supplement for high blood pressure? ›
Here are our top picks for beetroot supplements to lower blood pressure levels and regularize cardiovascular function:
- Heart Sheild – Best Overall.
- Red Tonik – Highly Recommended.
- Heart Beets – Recommended.
- KOS Organic Beet Powder.
- humanN SuperBeets.
Are pickled foods bad for blood pressure? ›
Pickles are very high in sodium because it's an important part of the brining process. Consuming too much salt in your daily diet can contribute to high blood pressure. Anyone who is on blood pressure medication or looking to reduce their sodium intake should eat pickles in moderation or look for low sodium options.
Are pickled beets high in sodium? ›
Pickled beets contain 169 milligrams of sodium per half-cup of canned sliced beets. Sodium, regulated by your kidneys, helps control your body's fluid balance and plays a role in sending nerve impulses and maintaining muscle function.
Are pickled beets healthier than canned beets? ›
While beet nutrients like magnesium, potassium, and calcium, can still be found in pickled beets, their benefits can be better leveraged with fresh beets, frozen beets, or beetroot powder as these don't have added sucrose or salt.
Can you take total beets with blood pressure medicine? ›
People prone to low blood pressure should also avoid consuming large quantities of beetroot or beet supplements, as the nitrates in beets can bring down blood pressure even more. If you are taking medication for high blood pressure, you should consult a healthcare provider before starting a beetroot supplement.