Beets, Blood Pressure, and Black Folk: A Love Story
- MaKayla Wright
- Feb 10
- 3 min read
Let’s talk about beets. Those deep-red root veggies that look like they belong in a crime scene but somehow end up in salads, juices, and (if we’re being honest) our grandma’s fridge. Turns out, beets are more than just a funky-looking vegetable—they’re actually a heart-healthy powerhouse, especially for Black folks who deal with high blood pressure way too often.
Why Should We Care?
Because hypertension is playing too many games with us. Check out these stats:
📊According to the CDC, 56.8% of Black men and 61.0% of Black women over 20 have high blood pressure. Heart disease is the #1 cause of death in the Black community.
With numbers like that, we need all the heart-healthy help we can get—and beets might just be an unexpected MVP.
Beets: The Cardiovascular Wingman You Didn’t Know You Needed
Here’s why beets deserve a spot in your fridge (and your heart):
❤️ Blood Pressure Whisperer – Beets are loaded with nitrates, which your body turns into nitric oxide (basically, a natural blood vessel relaxer). This helps lower blood pressure and improve circulation, which comes in handy if you’re trying to keep that BP (blood pressure) in check.
🩸 Keeps the Blood Flowing – Better circulation means your organs get the oxygen and nutrients they need, keeping you energized and your heart beating smoothly like a 90s R&B slow jam.
🔥 Fights Inflammation Like Your Auntie at a Family Reunion – The deep red color in beets comes from betalains, which have anti-inflammatory properties. Since chronic inflammation is a major contributor to heart disease, beets help cool things down internally.
🛡️ Antioxidant Powerhouse – Beets pack vitamin C, manganese, and polyphenols, which protect your blood vessels from oxidative stress (aka, the toxic buildup that ages you from the inside out).
A Juice So Good, Your Heart Will Thank You
Want an easy way to enjoy beets without feeling like you're chewing on dirt? Try this refreshing beet juice recipe. Or you can simply buy some, but be mindful of added sugar.
Ingredients:
2 medium beets (scrubbed and trimmed)
1 apple (for sweetness, because beets alone ain’t it)
1-inch piece of ginger (a little spice never hurts)
Optional:
½ cucumber (optional)
½ lemon (optional)
Instructions:
Wash and peel the beets and cucumber.
Juice everything together.
Pour into a glass, sip slowly, and pretend you're a wellness influencer
But Wait—Beets Ain’t Perfect! (A Few Cautions)
Look, we love beets, but let’s keep it real—there are a few things you should know before hyper fixating on them.
⚠️ Too Much of a Good Thing? – Beets can lower blood pressure a little too much, which could be an issue if you're already on BP meds. Translation: don't overdo it unless your doctor co-signs.
⚠️ Kidney Stones, Yikes– Beets are high in oxalates, which can contribute to kidney stones if you’re prone to them. So, if you’ve had stones before, please be mindful of this.
⚠️ Beet Bathroom Surprise – If your waste is bright red after eating beets, don’t freak out—it’s called beeturia, and it’s harmless. But if you weren’t expecting it, you might think you need to call 911.
⚠️ Sugar Content Alert – While natural, beet juice still contains a fair amount of sugar, which can spike blood sugar levels. If you're diabetic or insulin-resistant, sip in moderation.
The Final Verdict: Should You Start Dating Beets?
Absolutely—but in moderation. Beets can be an easy, tasty way to support heart health, especially for the black community dealing with high blood pressure and heart disease risks. Just be mindful of the potential downsides, and as always, check in with your doctor before making big changes.
Bottom line? Beets might be the unexpected love story your heart has been waiting for. Give em a try—you might just fall for them (but hopefully not from low blood pressure).
If you enjoyed this blog, considering checking out a nutrition consultation or another Internal Joy offering. It would be an honor to assist you on your health and wellness journey.
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