It doesn’t really matter which fruit and vegetables you choose – the British Heart Foundation (BHF) says that eating at least five portions a day can lower your risk of heart and circulatory disease.
And eating roughly two servings of fruit and three of veg daily could even lead to a longer life.
But once you’ve hit those goals, the kinds of produce you choose might make a good thing even greater.
Cardiologist Dr Francesco Lo Monaco, founder of the National Heart Clinic on Harley Street and author of Heart Saviour, has shared a vegetable he deems “underrated” for heart health: beetroot.
It’s “one of those foods that looks simple, but works on your cardiovascular system in remarkable ways,” the expert said.
1) Beetroot could support your blood vessels
Beetroot is high in nitrates, which our bodies turn into nitric oxide. And nitric oxide is really good at helping our blood vessels to relax and dilate.
“This means better circulation, lower blood pressure, and a healthier endothelium, the inner lining of your vessels,” the expert said.
Some small studies have linked beetroot juice consumption to lower blood pressure, though the BHF has said kale, spinach, celery, bananas, and strawberries are also high in nitrates.
2) Beetroot could help to prevent stiff arteries
“Beetroot helps your arteries stay elastic, something medications alone can’t always achieve,” Dr Lo Monaco explained.
One study, which focused on men over 60, found the result after giving them beetroot juice supplements. Again, though, the study’s lead author said: “it doesn’t need to be beetroot juice, just a good, healthy source of nitrate.
“A big green leafy salad does the same thing. The added benefit of fresh vegetables is that they also have the ability to reduce oxidative stress, another problem that increases with age.”
3) Beetroot could help the heart to recover from stress
“Beetroot can reduce the damage caused when blood flow returns to the heart after being temporarily restricted,” the cardiologist stated.
A 2014 paper found that patients who’d suffered an ischemia-reperfusion injury saw better heart function after consuming beetroot juice.
4) Beetroot could help to protect the hearts of those already at risk
“Hypertension, diabetes, inflammation, high homocysteine – beetroot supports many of the pathways that become dysfunctional in these conditions,” Dr Lo Monaco.
Among those with type 2 diabetes, eating 100g of raw beetroot a day for eight weeks was associated with better metabolic health and improved cognition. And the nitric oxide effect we mentioned earlier may make the food especially beneficial for those with high blood pressure.
So, while it should never be used to replace medication and though a balanced overall diet is still better than consuming one “superfood”, the cardiologist ended: “Beetroot actively supports vascular repair, arterial youth, and heart performance in ways most people never hear about.
“Making small changes such as this is how you improve retention and longevity.”
