Are Beets Good for High Cholesterol? (Expert Answer)

Short Answer: Beets are good for high cholesterol. Because they have fiber and betalains and they can lower your LDL cholesterol and protect your blood vessels.

High cholesterol is a condition that affects your blood.

In high cholesterol, your body has too much of a waxy substance called cholesterol, which can stick to the walls of your arteries and narrow them.

This can lead to various health problems, such as heart attack, stroke, and peripheral artery disease.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume unsaturated fat rich foods like olive oil, avocados, and nuts and avoid saturated fat rich foods like butter, cheese, and fatty meats.

Now, beets are a type of root vegetable that have a deep red or purple color.

People usually eat them cooked, pickled, or raw in salads or juices.

Beets are good for high cholesterol because they contain soluble fiber and betalains.

Soluble fiber can help lower your LDL cholesterol, the “bad” cholesterol, by reducing its absorption in your intestines.

Betalains are plant pigments that have antioxidant and anti-inflammatory properties, which can protect your blood vessels from damage and inflammation caused by high cholesterol.

One cup of cooked beets can give you about 3.8 grams of fiber (15% of your daily needs) and 148 milligrams of betalains.

Fiber can help lower your LDL cholesterol and improve your digestion.

Betalains can help prevent oxidative stress and inflammation in your blood vessels.

Furthermore, beets are a low-calorie and nutrient-dense food and low-calorie and nutrient-dense foods are good for high cholesterol.

Because, they can help you maintain a healthy weight and provide you with essential vitamins and minerals for your heart health.

You can eat one to two cups of beets per day safely.

More than that can cause some side effects, such as beeturia (red or pink urine), kidney stones, or stomach upset.

Also, you shouldn’t eat beets if you have kidney disease or are taking blood thinners to prevent bleeding.

Because beets are high in oxalates, which can worsen kidney stones, and nitrates, which can interfere with blood clotting.

You can buy fresh beets in your local market or can order them online.

Always choose firm, smooth, and unblemished beets.

Because they are fresher and have more nutrients.

You can store them in a plastic bag in the refrigerator for up to two weeks.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.

I always recommend my high cholesterol patients to follow a high cholesterol-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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