A cup of raw beets has just 58 calories and 13 grams of carbohydrates. Don’t be put off by the 9 grams of sugar because that same serving of beets has almost 4 grams of fiber and 2 grams of protein to slow digestion. Beets are also a good source of potassium, with 442 milligrams. If you’re dehydrated, beets can help because they’re 88% water. The 148 micrograms of folate (vitamin B9) work with other B vitamins to protect your heart from disease and stroke.
A 2011 study in Farmacia explored the role of beetroot extract on cholesterol and oxidative stress in rats. After feeding the rats a high-cholesterol diet for 10 weeks, the researchers then gave them beetroot extract for 70 days. The beetroot extract lowered LDL cholesterol and triglycerides, increased HDL cholesterol, and reduced cholesterol-linked oxidative stress.
If you’re not a fan of beets, you could turn to beetroot juice to boost your HDL cholesterol. A 2015 study in the Journal of Pharmacy and Nutrition Sciences looked at how drinking beetroot juice for two weeks impacts cholesterol, oxidative stress, and body composition. Beetroot juice increased HDL cholesterol, lowered LDL cholesterol, improved the body’s antioxidant capacity, and lowered cortisol levels. You should also know that when you drink beetroot juice every day, you might notice some red or pink in your urine or stool.