Cholesterol is a waxy, fat-like substance found in all body cells, necessary for producing hormones, Vitamin D, and digestive fluids. It is transported through the bloodstream by lipoproteins, primarily low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often termed “bad cholesterol” because high levels can contribute to plaque buildup in artery walls. HDL is known as “good cholesterol” for its role in transporting cholesterol away from the arteries back to the liver for removal. Managing these lipid profiles is a major public health focus, leading many people to explore dietary interventions like the consumption of beetroot.
Current Research on Beetroot and Lipid Profiles
The evidence regarding beetroot’s ability to lower cholesterol is less definitive than its recognized effect on blood pressure. Some human trials have shown positive changes, including a decrease in LDL cholesterol and triglycerides, and an increase in HDL cholesterol after consistent intake. For example, a small study found that 15 days of beetroot juice supplementation resulted in a decrease in LDL and an increase in HDL in physically active individuals.
Longer-term studies and systematic reviews, however, present a more mixed picture. A comprehensive meta-analysis of randomized controlled trials concluded that overall beetroot consumption had no significant effect on total cholesterol, LDL, HDL, or triglycerides. While beetroot may support overall vascular health, it cannot be categorized as a robust, standalone treatment for dyslipidemia. The strongest evidence remains for its ability to lower blood pressure, which is likely due to its high nitrate content.
Key Compounds and Biological Mechanism
Beetroot contains several compounds that contribute to its potential effects on lipid metabolism and cardiovascular health. The deep red color comes from pigments called betalains, which possess significant antioxidant properties. These compounds help protect LDL particles from oxidation, a crucial step in the development of arterial plaque. By reducing this oxidative stress, betalains may indirectly slow the progression of atherosclerosis, which is closely linked to high LDL levels.
The dietary fiber in beetroot plays a direct role in cholesterol regulation within the digestive system. Fiber binds to bile acids in the small intestine, preventing their reabsorption into the bloodstream. Since the liver must use circulating cholesterol to synthesize new bile acids to replace those lost, this binding mechanism effectively pulls cholesterol out of the blood. Studies indicate that beetroot fiber has a notable capacity for bile acid binding.
While their primary function is blood pressure regulation, beetroot’s nitrates also support lipid transport and overall vascular function. These nitrates are converted in the body to nitric oxide, a molecule that helps relax and widen blood vessels. Improved vascular flexibility supports efficient blood flow, which is beneficial for the transport of lipids throughout the body. This overall enhancement of circulatory health works in concert with the antioxidant and fiber effects.
Practical Application and Optimal Dosage
Integrating beetroot into a daily diet for cholesterol support requires consistency over time, viewing it as a long-term dietary modification rather than a quick intervention. The most commonly studied forms are beetroot juice and powder, which concentrate the active compounds. Research studies often use a daily dose equivalent to about 70 milliliters to 250 milliliters of beetroot juice.
For concentrated beetroot powder, the dosages used in trials typically range from 250 to 500 milligrams daily. Consuming the whole vegetable, either raw or cooked, also provides benefits, especially the fiber needed for bile acid binding. Steaming the vegetable may even increase its bile acid binding capacity. Regardless of the form, it may take 12 weeks or more of consistent intake to observe measurable changes in lipid markers.
Safety Considerations and Contraindications
Beetroot is generally safe for consumption, but there are a few considerations, especially for concentrated forms. A harmless side effect known as beeturia can occur, causing the urine or stool to turn a reddish-pink color due to the excretion of the betalain pigments. This temporary change is not a medical concern and should not be confused with blood in the urine.
Beetroot is relatively high in oxalates, which can increase the risk of calcium-oxalate kidney stones in susceptible individuals. People with a history of kidney stones may need to moderate their intake or choose preparation methods that reduce oxalate content. Boiling beets and discarding the water, for example, can reduce the oxalate load. The high potassium content in beetroot may be a concern for individuals with kidney disease who need to restrict mineral intake. People taking medications for blood pressure should consult a healthcare provider before using concentrated beetroot supplements, as the combined effect could lower blood pressure excessively.