Finally, at Number 1, we have beets, those deep red root veggies that are as striking as they are nutritious.
Beets are loaded with nitrates, which your body converts into nitric oxide to relax blood vessels. They also contain betalains, powerful antioxidants that give beets their rich color, along with fiber and potassium.
Research strongly supports beets’ heart benefits. A 2008 study in Hypertension found that drinking beet juice lowered blood pressure within hours. A 2021 study in the Journal of Nutrition showed that regular beetroot juice consumption improved endothelial function and reduced blood pressure in older adults with hypertension.
For the best results, aim for 1/2 cup of cooked beets or 1 cup of beet juice 3-4 times a week, and to preserve their nutrients, enjoy them raw or lightly cooked, roast them to bring out their natural sweetness, or drink beet juice within 1-2 hours of preparation.
Beets are incredibly versatile—grate them into salads for a colorful crunch, roast them alongside other veggies for a hearty side dish, or blend them into smoothies for a nutrient-packed boost. For a fun and creative snack, try beet chips or whip up some beet hummus.
Related: 7 Nutrients To Remove Calcium Plaque From Your Arteries
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