Beets Supports Mental Health
Beets are a good source of folate, also known as B-9 it is important for good brain health. Folate works with B12 to help iron function in your body and produce red blood cells. The nitric oxide produced from beets helps increase blood flow throughout your body. This improves blood flow to the frontal lobes of the brain. Blood flow to the brain decreases with age and this can lead to a decline in cognition. Drinking beet juice can improve oxygenation to the brain slowing down the process of dementia Beets have high levels of tryptophan that keeps you relaxed and calm. They also contain betalain used in anti-depressants.
Beet juice can improve oxygenation to the brain slowing down the process of dementia.
Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.
What Is Hdl Cholesterol Versus Ldl Cholesterol
Cholesterol is important for the body because it helps make the hormones and other substances that help regulate important body functions. HDL cholesterol is good for your heart because it helps lower bad LDL cholesterol in the blood.
HDL removes excess amounts of LDL from cells while also reducing inflammation in the arteries, which may cause atherosclerosis or hardening of artery walls.
On the other hand, LDL Cholesterol clogs up arteries over time by increasing plaque formation with its deposits this leads to high-risk factors such as increased chances of stroke, heart attack, angina, and vascular dementia, among others.
The level of cholesterol in your bloodstream is called blood lipid levels. High levels can lead to coronary disease and strokes if not managed well.
Since HDL has a positive effect on lowering LDL levels, if we have more of this good kind , thats better for us!
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Helps With Peripheral Vascular Disease
Peripheral vascular disease is a stiffening-of-the-arteries condition that leads to an inadequate blood and oxygen supply to the working tissues in the body that carry blood to the arms, legs, kidneys, and stomach.The inorganic nitrate in beetroot is essential for overall vascular health and function. Research published in the Journal of Applied Physiology in 2011 found that beet juice had benefited people aged 54 to 80 with peripheral vascular disease.
Betalains: Pigments That Pack A Punch
What makes beets such gems? They get their jewel-like hue from betalains, a type of natural plant pigment that provides a health boost. Betalains contain:
- Antioxidants: These natural compounds protect your cells from damage. Antioxidants may lower the risk of heart disease, cancer or other diseases.
- Anti-inflammatory properties:Ongoing inflammation in the body is linked to several diseases, including Type 2 diabetes, high blood pressure, heart disease, asthma and obesity.
Those good-for-you pigments do have one small downside, however: They can turn your urine bright red, Skoda warns. It can be kind of scary if you forget youve eaten beets. But its totally harmless.
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Foods With Added Sterols And Stanols
Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed, lowering the cholesterol in your blood.
We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.
These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.
Who should eat foods with sterols and stanols added?
Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.
They are suitable for:
- People with high cholesterol theres no real benefit if you dont have high cholesterol.
- Children with inherited high cholesterol such as familial hypercholesterolaemia with support from a doctor or dietitian.
- People taking statins sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.
They are not suitable for:
Aim for: one to three servings of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.
Three servings of: OR
- 1 glass of milk
One product a day:
Health Benefits Of Beetroot
Beetroot the red part of the beet plant has been eaten since the times of ancient Rome – and with good reason.The prehistoric root vegetable originates from the coastlines of North Africa, Europe, and Asia. But the food has become popular worldwide, thanks to its sweet flavour and powerful health benefits.I’ve explored the evidence behind some of the health benefits of beetroot, determining whether or not it is worth including it in your diet. Read on to find out how beetroot can positively affect:
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Helps Lower Blood Pressure
Nitrates, compounds in beet juice that convert into nitric oxide in the blood and help widen and relax blood vessels, are thought to be the cause.
study , betalains have chemo-preventive abilities against some cancer cell lines.
Betalains are thought to be free radical scavengers that help find and destroy unstable cells in the body.
How Beet Juice Can Help Lower Blood Pressure Levels
Disclaimer: Results are not guaranteed*** and may vary from person to person***.
Beetroot has been used as a treatment for various digestion and blood-related conditions since the Middle Ages. Today, studies indicate that beet juice can potentially cleanse the blood of heavy metals, fight diabetes, support brain health, and even reduce blood pressure. The benefits of beet juice for high blood pressure will be featured in this article.
Beet juice is likely able to increase blood flow and reduce blood pressure due to its inorganic nitrate content being converted to nitric oxide in the body. Research also shows that beet juice could lower both systolic and diastolic blood pressure levels.
Furthermore, beet juice could control blood pressure by keeping atherosclerosis in check, treating peripheral vascular disease, and improving muscle oxygenation during exercise.
The good news is that research shows that just one glass of beet juice daily can do a lot to lower blood pressure in hypertensive patients. Lets dig deeper into how beet juice is used for high blood pressure.
In This Article:
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Beets Are A Source Of Valuable Nutrients And Fiber
Beetroot contains vitamins A,C,and B group. They are a good source of calcium, iron magnesium, potassium, manganese and fibre. The main health benefit of beets comes from the pigment betalain that gives them the deep rich colour. Beets are a unique source of phytonutrients called betalains Betalains have powerful anti-oxidants and inflammatory properties. Beets are also a source of beneficial flavonoids called anthocyanins. They are low in calories and contain no cholesterol but have a high sugar content.
Eat beets and improve your overall health and diet.
Beetroot Can Help Fight Against Cancer Cells
Whilst there’s limited evidence to support this fully, initial studies have suggested that one of beetroot’s health benefits could be an effect on cancerous cells.Not many studies have been carried out around this benefit yet, but a few have been promising. Some animal studies showed tumour cells reducing thanks to beetroot’s betalain pigments – and another human cell study found the same effect when used against breast and prostate cancer cells.
studies so far don’t support this idea.
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Can Beets And Beetroot Juice Lower Cholesterol
“Some studies have shown that having beetroot juice lowers the bad cholesterol and raises the good cholesterol ,” says Guy L. Mintz, MD, director of cardiovascular health and lipidology at Sandra Atlas Bass Heart Hospital at North Shore University Hospital in Manhasset, New York.Other common foods that he says can lower your cholesterol include oats, beans and other legumes, foods high in soluble fiber, fatty fishes and nuts .As such, the AHA recommends limiting saturated fat intake to 5 to 6 percent of your total daily calories and avoiding trans fat altogether which means keeping red meat and dairy products, as well as fried foods, to a minimum and cooking with healthy oils like naturally unhydrogenated vegetable oil.It’s important to keep in mind that beets have a relatively high sugar content, says Benjamin Hirsh, MD, director of preventive cardiology at North Shore University Hospital in Manhasset, New York.This occurs in 10 to 14 percent of the population, with increased prevalence in people afflicted with iron deficiency or malabsorption, the center says.Silica aids your body in its use of calcium, which is good for your bone strength and helps to prevent osteoporosis.Nitrates can also lower your blood pressure, and contribute to properly functioning muscles for increased energy and stamina.
The 9 Best Foods To Lower Your Cholesterol
When was the last time you thought about your cholesterol? It can be easy to forget about unless youve recently been to the doctor since high cholesterol doesnt usually come with noticeable symptoms. Food plays a very important role in your cholesterol numbers so start adding in the nine best foods to lower your cholesterol today.
Because unfortunately, the CDC stipulates that roughly 30% of American women have high cholesteroldramatically increasing their risk for heart disease, heart attack, and stroke. While medication may be necessary for some situations, making dietary changes is often enough to manage cholesterol naturally. Weve put together a list of the nine best foods to lower your cholesterol, in addition to a little preface on the difference between good cholesterol and bad cholesterol .
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Beets Are Good For Heart Health
The nutrient betaine found in beets lowers levels of homocysteine which can be harmful to blood vessels. Eating beetroot helps prevent cardiovascular diseases as the fibre in beets strip excess LDL cholesterol from the walls of the blood vessels and eliminates it from the body quickly. The presence of folate-vitamin B9 in beets has a therapeutic effect on the heart and betaine the betaine helps alleviate angina pain, shortness of breath, reduction of blood pressure and an improvement to the vascular system. Antioxidants in beets prevent the deposition of bad cholesterol in the walls of the arteries and protect the heart from potential heart attacks.
Eating beets helps to prevent cardiovascular disease and protects the heart from potential heart attacks.
How To Lower Your Cholesterol
One of the best ways to keep your cholesterol levels healthy is to go for a balanced diet.
- Eat plenty of fruit and vegetables.
- Fill up on plenty of starchy wholegrain foods.
- Eat fish at least once or twice a week. White fish is low in fat and high in vitamins and minerals. Oily fish, such as salmon, trout and mackerel, are rich in unsaturated fats called Omega-3 fatty acids which help to control your blood pressure, the amounts of other fats in your blood, and the function of your heart and brain.
- Always choose lean meats, poultry and lower-fat dairy foods instead of fatty meats and full-fat dairy products.
- Swap saturated fats for unsaturated fats. Avoid butter, ghee, lard and full-fat dairy foods and replace them with rapeseed and olive oils, or sunflower and corn oils.
- Include beans, nuts and soya in your diet, they are also low in saturated fats.
Being and stopping smoking if you smoke will also help to lower your cholesterol.
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Don’t Drink Beer To Lower Cholesterol
It’s possible that one beer a day might improve lipid profile and lower oxidation of LDL in some cases. Drinking three or more beers may adversely affect your lipid profile, heart health, and increase your risk of getting certain diseases, such as some types of cancer, high blood pressure, and stroke.
This trend has also been noted with other types of alcohol. Therefore, it is recommended that you do not drink too much beeror any alcoholic beverage for that matterif you are concerned about your heart health.
The World Health Organization has stated, based on recent studies, that no amount of alcohol intake is safe for health.
The American Heart Association recommends that if you do drink alcohol, males should limit to no more than one to two 12 ounce servings of beer daily, and females should limit to no more than 12 ounces of beer a day. Twelve ounces roughly equals 350 mL of beer.
If you do not typically drink, the American Heart Association cautions that you should not start drinking beeror any other alcoholsolely for the purpose of improving your heart health.
Beets Are Good For Liver Health
The betaines contained in beet juice stimulate the function of the liver. Extracts of beetroot help prevent fat accumulating in the liver. This reduces oxidative stress levels.Beet juice is a very effective way to help your liver to get rid of damaging toxins. The methionine and glycine betaine help keep fatty acid from building up in the liver. The betaine in beets energises the functions of the liver cells and helps to protect the liver bile ducts.
Beet juice is an effective way to help your liver get rid of damaging toxins.
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Beets May Lower Blood Pressure
Beets contain nitrates, which the body converts into nitric oxide. Nitric oxide is a vasodilator that relaxes and widens blood vessels, which can lower blood pressure, says Dana Hunnes, PhD, MPH, RD, senior dietitian at the Ronald Reagan UCLA Medical Center and professor at the Fielding School of Public Health.
A small 2015 study found that drinking 250 mL of beetroot juice daily over four weeks was enough to lower blood pressure in patients with hypertension. Beets can also lower blood pressure in older, overweight individuals, according to a small 2014 study.
Dosage Of Beet Juice For Blood Pressure
Juicing is a great way to get beets into the diet. It is a good idea to start with a few ounces each day, and gradually increase to more than a cup.A study published in the journal Hypertension in 2008 found that 500 ml of beetroot juice daily could significantly lower blood pressure.
Blood pressure was reduced within just an hour of beetroot juice consumption. Peak reduction would also occur three to four hours after ingestion of the beet juice, and some degree of blood pressure reduction had continued up to 24 hours after juice consumption.
To make beet juice for high blood pressure, try combining about three ounces with equal parts other nitrate-rich vegetables, such as lettuce, celery, parsley, and spinach.
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Beets May Support Brain Health
Since beets can lower blood pressure, they can also lower the risk of stroke and other brain problems.
“Any time there is high blood pressure, the risk of stroke and other cognitive declines increases. So, lowering blood pressure helps and also increases the ease and amount of blood that gets to the brain,” says Hunnes.
The nitrates in beets may also play a role in brain health. A 2011 study of older adults found that nitrates increased blood flow to important regions of the brain, such as the frontal lobe, which is associated with attention and working memory.
Dosage And Side Effects
The manufacturers of SuperBeets recommend taking 1 teaspoon of the powder in a glass of water each day.
Though HumanN claims the nitrate content equals that of 3 beets, the actual amount of nitrates isnt provided.
Therefore, its unclear how SuperBeets compares to the doses of beetroot juice used in studies.
Though the supplement appears to be safe at the recommended dose, no studies exist on its safety or side effects.
The most common criticism of the product is its displeasing taste.
SuperBeets may also prove expensive for regular users. A 150-gram canister of 30 servings costs $39.95.
Because of its potential to lower blood pressure, those on blood-pressure-lowering medications should speak with their doctor before taking SuperBeets.
The recommended daily serving of SuperBeets is 1 teaspoon mixed with water. The product appears to be safe, but no research on its safety exists. Possible downsides of the supplement include its taste and price.
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