How eating beetroot can help beat heart attack

Have you ever tried beetroot chaach? It's super simple to make: just puree one boiled beetroot in a mixer. Mix it with one cup yoghurt with one cup water and whisk once. Next heat half a tsp of oil, add one-fourth tsp of mustard seeds, five to six curry leaves, half a tsp of grated ginger and one green chilly, chopped finely. Add the tempering to beetroot chaach. Chill and have.

But why am I promoting this delicious recipe?

That's because I am actually trying to entice you to incorporate more beetroot in your diet. Because even though I personally absolutely dig its mellow, earthy taste, I also know and understand that this ubiquitous root is not many people's idea of a comfort food, so doesn't really get picked up much during veggie shopping. But this red roughage is a good friend of our heart, so on this world heart day I am making an attempt to get more and more people to begin eating it more.

Need more convincing? According to a study published in the journal Hypertension, people who drank a glass of beetroot juice a day were found to have significantly lower blood pressure just 24 hours later. The benefit is apparently because of its high nitrate content, which get converted to nitric oxide in the body and helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure, thus keeping the blood pressure stable. Beetroot is also rich in antioxidant betaine, which has anti-inflammatory properties and keeps cholesterol levels in control. This nutrient also lowers body's concentration of homocysteine, a substance which can contribute to peripheral vascular disease, stroke and heart disease.

Yes, beets are that good, but somehow no one talks about them much (and eat even less). Never have! "Eat your greens", Grandma never tired of saying, referring to spinach et al. No one ever said "eat your reds." Time to change that.

Need more reasons to chomp it more? Read on.

Beets are delicious, nutritious and low in calories (200 gm provides only 85 calories). Plus they are loaded with fibre - almost six grams per 200 gm. They are a surprisingly good source of good quality protein (200 gm provides more than three grams); in fact beets are one of the few rare vegetarian sources of complete protein, that means they contain the full spectrum of essential amino acids (all eight essential amino acids).

There are antioxidants galore! Though not much but they do have some vitamin C, a key antioxidant and immunity booster (and your answer to combat frequent colds and flu), as well as a mega dose of folate and potassium, both essential nutrients. By the way potassium too helps keep our blood pressure in check. Plus phytochemicals in beet according to research also assist in reducing the risk of breast cancer, besides helping prevent other cancers like cancers of lungs, stomach and colon. The flavanoids beets has give it a deep red colour (that is why it is best to buy the deepest red ones you can) and help the body fight against free radicals, the harbingers of myriad lifestyle diseases and accelerated aging.

Betaine (used in fact in some depression medications), and tryptophan, in beets help relax and make us feel happier. Kind of like chocolate, but without the fat. And there's another bonus benefit: betains also trigger enzyme GST's activity, which is important for the elimination of toxins and cleanse our body.

And according to a 2010 study, drinking beetroot juice has also shown to increase blood flow to the brain, which indicates that they may be able to fight the progression of dementia. 

Convinced yet? If yes, try some more of my favorite ways to enjoying beet: simply grate raw beets and add to salads and soups, add chunks of beet when making a veggie stir fry and make them a part of your veggie homemade soup. Whatever you do, don't boil it and throw the water, as you'll throw half the nutrients with that water.

Try these two salads:

1. Marinate steamed beets in fresh lemon juice, olive oil, and fresh herbs and roast in the oven until tender. Peel, chop and serve warm in a salad with sliced chicken breast, walnuts and raisins, tossed in a dressing of your choice.

2. Like them raw then make this one tonight: Chill boiled beetroots, diced into cubes. Mix orange juice, oil, salt, kali mirch, mustard powder and orange zest in a bowl and whisk well. Pour the dressing over the beetroot pieces and garnish with spring onion and mint. Serve chilled.

Go on paint your heart and health red this world heart day. It is as easy as chomping this red delight.

(World Heart Day is on September 29)