Pickled beets.
Image Credit: HandmadePictures/iStock/Getty Images
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
Pickled beets contain minerals that are known to be beneficial to blood pressure management, namely potassium, calcium and magnesium. Potassium is required for muscle function. By relaxing the walls of your blood vessels, potassium in pickled beets may help in the regulation of blood pressure.
Can pickle beets lower 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 to lower blood pressure? ›
However, the same meta-analysis pointed out that the people who drank 250 mL of beet juice every day had the best blood pressure outcome. This suggests 250 mL is the recommended quantity a person needs to consume daily to maximize the effect of beet juice on blood pressure.
How many pickled beets should I eat a day? ›
The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout. To avoid this, stick to no more than a single half-cup serving of beets per day.
Are Aunt Nellie's pickled beets good for you? ›
Aunt Nellie's Pickled Beets contain no fat, saturated fat or cholesterol; they are kosher and gluten-free.
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 pickled beets in a jar healthy? ›
Antioxidants. Raw pickled beets are still a great source of antioxidant compounds that protect the body from free radical damage. Antioxidants such as selenium, flavonoids, and vitamins A, E, and C can be found in pickled beets, as long as they were not cooked prior to canning.
How long does it take for beets to lower BP? ›
Dosage: One of the great things about beet juice is that you can feel the effects in as little as three hours. For the best results, drink one to two cups. And if you're looking for sustained reduction in blood pressure, drink at least that much on a daily basis.
What is the best way to use beets to lower blood pressure? ›
One of the best ways to manage hypertension through beetroots is to juice the veggie. The book 'Healing Foods' suggests that the juice can lower blood pressure within an hour of drinking. Regular intake can lower the risk of heart disease.
How long does it take to lower blood pressure with SuperBeets? ›
The small study of 13 adults found that after four weeks, those supplementing with SuperBeets experienced a reduction in systolic blood pressure (1).
Beetroot's antioxidants have been associated with a lower risk of some cancers, cardiovascular disease and dementia, and with supporting liver and kidney health. A bitter-sweet result of the pickling process, however, is that small amounts of these antioxidants are lost.
Which is better for you beets or pickled beets? ›
Beets are rich in fiber, folate, manganese, potassium, iron, and vitamin C. The pickling process does not significantly diminish these nutrients, which guarantee pickled beets health benefits. However, you should note that the carbs in pickled beets can increase due to the added sugar.
Are pickled beets healthier than canned beets? ›
Pickled beets offer the same health benefits of beets, but there may be some differences between commercially-canned brands in terms of added sugar and salt. With only 74 calories in a half cup of sliced pickled beets, it has practically no fat and no cholesterol.
Do pickled beets have high sodium? ›
Unfortunately, all of that comes with a high amount of sodium – 350 to 500 milligrams, depending on the brand and around 16 grams of sugar, about the same amount as four teaspoons of sugar. So if you eat pickled beets, keep the quantity small.
Why do I crave pickled beets? ›
Nutrient Deficiencies and Cravings
One possibility for craving beets is a deficiency in certain nutrients found in this root vegetable. For example, if you are low in iron, your body may send signals to your brain in the form of a craving for beets or other iron-rich foods.
What happens if I eat pickled beets everyday? ›
That said, there is evidence that eating pickled beets positively affects your health. The vinegar used to pickle beets might help with blood sugar management. Vinegar reduces blood sugar levels after meals. Some studies have shown that pickled beets may help protect against cancer.
How long does it take super beets to lower blood pressure? ›
The only existing study on SuperBeets examined 13 healthy, older adults and the manufacturer funded it. The results showed that taking a daily serving of the powder in water for 4 weeks reduced systolic blood pressure ( 4 ).
