High blood pressure is a major risk factor for heart disease, so it\u2019s important to keep it in check.<\/p>\n
It\u2019s possible to lower blood pressure without medication<\/a> by losing weight, exercising and eating a healthier diet.<\/p>\n One vegetable in particular stands out, says Dr. Annapoorna Kini, a cardiologist at the Mount Sinai Fuster Heart Hospital in New York.<\/p>\n Heart Health Tip of the Day: Add Beets to Your Diet<\/p>\n \u201cIf you really want to know what decreases blood pressure, it is beet \u2014 beet root,\u201d Kini tells TODAY.com.<\/p>\n Beets contain nitrates, which get converted to nitric oxide in the body, and \u201cplays an essential role in cardiovascular health,\u201d researchers note<\/a>. <\/p>\n It\u2019s a natural vasodilator<\/a>, meaning it opens blood vessels, allowing greater blood flow.<\/p>\n \u201cIt works on the (blood) vessel wall \u2014 dilates the smooth muscle of the vessel wall. That way, your vessel remains pliable,\u201d Kini adds.<\/p>\n Why It Matters<\/p>\n Blood vessels become more rigid as people get older and start building up plaque in their arteries, Kini notes; and when the arteries get stiff, that\u2019s how you develop high blood pressure. <\/p>\n Arterial stiffness is a \u201cleading marker of risk in hypertension,\u201d researchers wrote in the journal Circulation Research<\/a>. It also impacts the function of the brain and kidneys.<\/p>\n Nitric oxide is a \u201cpotent vasodilator that opens the blood vessels and promotes blood flow throughout the body. This increase in blood flow results in less pressure in the arteries,\u201d explained registered dietitian Natalie Rizzo, nutrition editor for TODAY, when writing about beet benefits<\/a>.<\/p>\n Beets are particularly high in nitrates, which the body turns into nitric oxide, and their juice has been shown to lower blood pressure. It\u2019s one reason why beets make the list of cardiologists\u2019 favorite vegetables<\/a>.<\/p>\n How to Get Started<\/p>\n Juicing beets is a simple way to get a high amount of nitrates in one serving, Rizzo says. Try beet carrot ginger juice<\/a> or Craig Melvin\u2019s beet juice<\/a>.<\/p>\n Incorporate beets into your meals with a roasted beet salad with salmon<\/a> or beet risotto<\/a>.<\/p>\n Beet greens, the vegetable\u2019s leafy tops, are rich in nitrates. They\u2019re also edible and delicious, Rizzo notes. She suggests saut\u00e9ing them with some olive oil, garlic and salt for a healthy side dish, or adding them soups, smoothies and casseroles.<\/p>\n