We all have cherished our playful childhood time when beetroot was more than just a vegetable. Those days when our tongues would turn red after eating a few slices of beetroot, thinking it was nature’s way of giving us a splash of color. Some of us even smeared the beetroot juice on our hands and faces, pretending to be monsters with bright red lip color. It was all part of our fun, wasn’t it? Who knew that beetroot would one day become a center of various health discussions — one of them being — whether beets lower blood pressure?

Over the years, a considerable amount of research has been conducted linking beet juice and blood pressure. As per one research, having beetroot juice regularly may help patients with hypertension. Another study elucidated that this crimson vegetable contains high levels of inorganic nitrate, which may contribute to a healthy heart. In the same study, patients with high blood pressure who drank a 250ml glass of beet juice daily had blood pressure levels back in the ‘normal’ range. All these things point to the tremendous benefits of beetroot for high blood pressure patients. But how?

The blog will help you understand the connection between beetroot and blood pressure and the crucial role of nitrate-rich beetroot in reducing hypertension. We will also cover the amount of beet juice to lower blood pressure recommended by experts for excellent results.

Does Beetroot Lower Blood Pressure? What Studies Say

Beetroot contains a high amount of nitrate. NO₃ is an important compound that helps produce Nitric Oxide (NO). This molecule aids in various vasorelaxation functions, such as blood circulation, nervous system communication, and reducing blood pressure. Since beetroot is enriched with nitrate, it can boost NO production in the blood, which may help reduce blood pressure.

According to Professor Amrita Ahluwalia, Lead Author of London’s Queen Mary University, “Diseases of the heart and blood vessels – which can cause heart attacks and strokes – remain the biggest cause of death worldwide.” She concluded that “…daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure and the best part is we can get it from beetroot and other leafy green vegetables.”

Along with her colleagues, Professor Amrita conducted a double-blind Phase Two clinical study, where a group of 64 patients, within an age range between 18 and 85, were selected. Only half of the patients were on prescribed high blood pressure medicines. For four weeks, patients were taking daily dietary supplementation — half received dietary nitrate in the form of beet juice and the other half received a placebo (nitrate-free).

The results were astonishing! Patients who were consuming nitrate-rich beetroot experienced about 20% improvement in blood vessel dilation and a 10% reduction in vascular rigidity. Surprisingly, there were zero side effects of the dietary nitrate.

Professor Amrita also suggested, “… those looking to work dietary nitrate into their daily diets, the trick is not to boil the beetroot – as dietary nitrate is water soluble – but steaming, roasting, or drinking in a juice all has a positive effect.”

Another study published in The National Center for Biotechnology Information established a striking connection between beetroot juice and blood pressure. It is observed that people consuming NO₃-infused BRJ experienced a significant decrease in Systolic Blood Pressure (SBP) by approx. -4.95 mmHg and a 2.6 mmHg reduction in Diastolic Blood Pressure (DBP).

Now let’s talk about the potential benefits of beetroot for blood pressure, among other health advantages.

5 Top Benefits of Consuming Beets

Beetroots contain a significant amount of nutrients that are essential for the human body to function properly. When consumed as juice, they offer a distinctive bioactive compound called betalains, which may provide numerous positive health benefits.

Here are the 5 proposed benefits of beetroot:

1. Packed with Nutritional Punch

It’s no secret that beetroot, whether consumed as slices or juice, enriches your body with essential vitamins and minerals. It also has antioxidant properties that help reduce oxidative stress which, according to a study, is directly linked to cancer and various cardiovascular diseases.

Here are some key vitamins and minerals found in beetroot:

• Calcium – For growth & strength.
• Nitrate – Regulates blood pressure.
• Magnesium – Supports the heart, neural network, and immune system.
• Vitamin B-6 – Helps in metabolism & RBC production.
• Iron – Helps RBCs to carry oxygen to other body parts.
• Folate – Important element for DNA & cell structure.
• Phosphorus – Important for teeth, bones, and cell growth.
• Zinc – Helps in blood clotting, healing, and overall growth.
• Copper – Helps in collagen production and maintains blood vessels.

2. Beet Juice May Lower Blood Pressure

Some of the effects of beet juice closely related to hypertension can be attributed to high nitrate levels. Being ingested, nitrates are transformed into nitric oxide inside the body which is known to dilute blood vessels, enhance their’ elasticity, and decrease the workload on the heart. The results of multiple research demonstrated the ability of high international beetroot juice for high blood pressure and indicated that it can result in a decrease in systolic and diastolic blood pressure, especially in people with hypertension. According to research, beet juice can be relied upon to lower high blood pressure and improve cardiovascular health. Recent studies revealed that a cup of beet juice daily will notably decrease blood pressure levels.

3. Anti-inflammation Properties

Beets are great anti-inflammatory agents due to compounds known as betalains which alleviate inflammation as well as oxidation pressures in the body. These compounds, combined with fiber, vitamin C, and other nutrients, help reduce inflammation making beets effective in the management of joint inflammations such as arthritis and protection against other inflammatory illnesses such as heart diseases. Consuming beets can be especially smart for taking care of chronic inflammation in the body without using additional chemical-based products.

4. Prevents Anemia

Beets can assist in combating anemia, since it comprise the necessary minerals like iron and even folic acid, thanks to the latter, red blood cells are produced. Iron is useful in the transportation of oxygen in the entire body, and folate (vitamin B9) helps in manufacturing good red blood cells as well as general blood quality. Also, the vitamin C that is present in beets helps in the non-emergency absorption of iron helping forestall iron-deficiency anemia. Generally, beets when taken in their juice form, roasted or raw are good sources of iron and therefore can assist in the prevention of anemia as well as improve healthy red blood cell formation.

5. Boosts Liver Health

Because of their rich antioxidant content, specifically the betalains, beets play an important role in liver health. The betalains coupled with others like betaine encourage the liver’s detoxification by encouraging the clearance of toxins and enhancing the formation of bile. This assists the liver in effectively functioning in clearing all waste and toxins in the human body. Beets also increase the production of enzymes needed for good liver health thus can help avoid fatty liver and other liver-related illnesses. Consuming beets as part of your meal plan can help your liver to remain healthy and provide efficient performance.

How Do Beets Lower Blood Pressure?

Dietary nitrates are found in beets in large quantities and when consumed are converted in the body to NO. Nitric supplies the blood vessels with vasodilation thus opening up the blood vessels relaxed. It also increases the blood flow which in turn reduces the pressure undermining the walls of arteries. They also found out that taking beet juice and blood pressure lowered systolic and diastolic blood pressure by large measures. Indeed, several works claim that drinking beetroot juice Beet juice and beetroot juice for blood pressure or beetroot juice and blood pressure for some days may even produce visible changes in heart health.

How Much Beet Juice to Lower Blood Pressure?

Clinical studies indicate that ingesting about 250 milliliters (8 ounces) of beetroot juice a day will lower blood pressure. However, this can be different for each individual due to their lifestyles thus it is advisable to keep checking your blood pressure level and consulting your doctor on any changes that you’d wish to make to your diet. Those who opt for the regular form may also benefit from beets for high blood pressure in the solid form like in the whole roasted form, though the effect may take longer than with beet juice.

Conclusion

All in all, beets lower blood pressure and are a potent natural medicine in the treatment of hypertension. When it comes to beetroot juice and blood pressure, beet, factor comes from its rich source of nitrate that works to open up blood vessels thus enhancing circulation and consequently lowering blood pressure. Research on beets for blood pressure can explain that beets can help lower the pressure of blood in the arteries and veins, which makes it a perfect addition if you are interested in natural approaches to altering your health. Here are quick tips on how to use beets depending on what part of the vegetable you’re using: Beetroot: Blend it into a smoothie, incorporate it into salads, and drink fresh beetroot juice. However, it would be best to check with your healthcare provider before incorporating beetroot into your health regime.

FAQ

1. How much beetroot should I take for high blood pressure?

To lower high blood pressure beetroot juice in the amount of 250 milliliters or 8 ounces per day is useful. If you can, eat the whole beetroot but the juice is best and fastest for quicker outcomes.

2. How quickly does beetroot lower blood pressure?

A study shows that beetroot lowers blood pressure in 3-6 hours after consumption because it contains a lot of nitrates that widen blood vessels.

3. What are the side effects of beetroot?

While beetroot is generally harmless, it may lead to beeturia which is red or pink urine, and may cause gastrointestinal problems to some individuals. For the best, it is always recommended that you take it in moderation.

4. Which is better for blood pressure, beets or garlic?

Beets are effective for decreasing BP, while garlic has a positive effect by restraining the production of angiotensin II. Nitrates that are found in beets reduce the tension in blood vessels while garlic contains allicin that improves blood flow. Both may also improve heart health and combining the two may further enhance the benefits that come with consuming each alone.

References:

1. “Dietary Nitrate and Blood Pressure: A Review of the Evidence.” The American Journal of Clinical Nutrition, vol. 101, no. 2, 2015, pp. 287-295.
2. “Beetroot Juice and Blood Pressure: A Systematic Review of the Literature.” Hypertension, vol. 61, no. 4, 2013, pp. 731-738.
3. Bailey, S. J., et al. “Dietary Nitrate Supplementation and Blood Pressure.” The University of Exeter, 2014.