A cup of beetroot juice helped people lower their high blood pressure by 11 points within 6 hours, finds a recent study. The reason it works so fast: Beets contain dietary nitrate, which your body converts to a gas that expands blood vessels and aids blood flow. This simple smoothie from nutritionist Dana White, RD, contains a heart-healthy trifecta of nitrate, magnesium, and potassium.
You can find cooked beets in your supermarket’s produce case or salad bar—or roast your own.
PREP TIME: 5 minutes SERVINGS: 2
½ c sliced cooked beets 1½ c frozen pineapple chunks ¼ c celery leaves 1 c vanilla almond milk ½ c fresh orange juice
Combine all ingredients in blender and puree until smooth. Divide between 2 chilled glasses. (Makes 3 cups.)
NUTRITION (per serving) 153 cal, 2 g pro, 35 g carb, 3 g fiber, 28 g sugars, 1.5 g fat, 0 g sat fat, 110 mg sodium