Heart failure is a chronic, progressive condition where the heart muscle is unable to pump enough blood to meet the body’s oxygen needs. People with heart failure are often out of breath, even when they’re doing the simplest of things, like walking and carrying groceries.

Heart failure affects different parts of the heart in different ways. In patients with reduced ejection fraction (systolic heart failure), the left side of the heart doesn’t pump out enough blood, diminishing the maximum amount of oxygen the body can consume during exercise. On top of shortness of breath, these patients have poor exercise endurance as they use more energy than would otherwise be the case.

But the good news is, beetroot juice supplements help enhance exercise capacity in people with systolic heart failure.

That’s according to researchers from Purdue University and the Washington University School of Medicine, who examined the effect of dietary nitrate in the form of beetroot juice supplements on the exercise capacity of eight systolic heart failure patients.

The researchers found that the supplement improved the patients’ endurance and increased the peak amount of oxygen their bodies can take in during exercise – all without causing major side effects.

These improvements can go a long way toward enhancing the patients’ quality of life. That’s because abnormalities in cardio exercise responses play a major role in the disability and loss of independence that accompany heart failure, according to lead researcher Andrew Coggan.

The researchers concluded that taking dietary nitrate in beetroot supplements is a great way to enhance exercise tolerance among people with systolic heart failure. They recommended more studies that will determine whether longer-term dietary nitrate treatment improves physical activity levels, quality of life and survival.

Why are beetroots so good for the heart?

Beetroot’s ability to boost heart health stems from its rich nitrate content. Your body converts dietary nitrate into nitric oxide, a potent vasodilator known to relax the blood vessels, improve blood flow and enhance oxygen delivery to your muscles. Additionally, nitric oxide increases insulin sensitivity and helps your immune system produce a robust immune response.

Many studies have attested to beetroot’s ability to fend off heart disease. One study shows that this superfood significantly lowers blood pressure within just a few hours and helps prevent endothelial dysfunction – a condition where the inner lining of your small blood vessels fails to perform its functions normally. Endothelial dysfunction puts you at risk of cardiovascular diseases like atherosclerosis and hypertension.

Beets are also rich in fiber and low in calories. As such, they are a great addition to a weight loss diet. The fiber in beets helps keep you “regular” by adding more bulk to your stool. It also promotes feelings of fullness, thereby helping prevent overeating and eating between meals. Start working toward your ideal weight now. Being in a healthy weight helps keep your heart in good shape and promote overall health.

Heart-healthy beetroot recipes

The following heart-healthy beet recipes include a host of other superfoods that make each meal more nutritious and flavorful.

Vegan ginger-beet juice

Ingredients for two servings:

• 1 large beet, peeled and cut into wedges
• 1 medium orange, peeled and quartered
• 1 medium apple, cut into wedges
• 1 medium carrot, peeled
• 3 kale leaves
• 1 1-inch peeled fresh ginger
• Ice cubes (optional)

Preparations:

1. Blend all ingredients except for the ice cubes in a juicer.
2. Fill 2 glasses with ice, if desired. Pour the juice and serve.

Herb-roasted beets with lemon

Ingredients for four servings:

• 1 1/2 pounds golden or red beets, trimmed and cut into 1-inch wedges
• 2 tablespoons fresh or dried herbs, like oregano and rosemary
• 1 teaspoon freshly grated lemon zest
• 1 tablespoon lemon juice
• 4 teaspoons extra virgin olive oil
• 1/2 teaspoon ground pepper
• 1/2 teaspoon salt

Preparations:

1. Position rack in the lower third of your oven. Preheat to 450 degrees.
2. Combine the olive oil, herbs, lemon zest, salt and pepper in a large bowl.
3. Add the beets and toss to coat with the seasoning mixture.
4. Spread the beets evenly on a rimmed baking sheet.
5. Roast, stirring once or twice, for 20 to 25 minutes or until the beets are tender or browned.
6. Toss the roasted beets with lemon juice. Serve.

Beetroots are rich in nitrates and several other nutrients that help keep your heart healthy. Enjoy these nutritious superfoods in delectable dishes to boost your exercise capacity and remain in good shape.

Sources:

Heart.org

ScienceDaily.com

AHAJournals.org

EatingWell.com