Beetroot For Blood Pressure: Don’t Miss Key Benefits

Beetroot has gained popularity as one of the healthiest root vegetables as a result of its powerful nutritional profile and significant benefits for heart health. Recently, the root vegetable has gained attention for its possible role in supporting healthy blood pressure levels. It is packed with natural nitrates, antioxidants, vitamins, and minerals that can potentially enhance blood circulation and cardiovascular activity when consumed as part of healthy balanced diet. 

According to a report featured in British Heart Foundation, beetroot has been linked to reduced blood pressure, however the studies till now only included few individuals. It is worth noting that nitrates available in the root vegetable can keep blood pressure under control. However, other veggies and fruits like celery, spinach, kale, bananas, strawberries are also key sources of nitrates. Beetroot, like other vegetables and fruits, contain key nutrients like polyphenols, potassium, and flavonoids that can reduce blood pressure. ¹

According to a research featured in World Health Organisation (WHO), “An estimated 1.4 billion adults aged 30–79 years worldwide had hypertension in 2024; this represents 33% of the popluation in this age range. Two-thirds of adults aged 30–79 years who have hypertension live in low- and middle-income countries. An estimated 600 million adults with hypertension (44%) are unaware that they have the condition. Approximately 630 million adults with hypertension (44%) are diagnosed and treated.” ²

Does Consuming Beetroot Reduce Blood Pressure

Consuming beets can reduce your blood pressure. While beetroot cannot function as magic pill to bring down blood pressure. The root vegetable can be relished as part of healthy diet. Eating beetroot whole will provide more fibre than when it is consumed in juice form.

If you are consuming beets in the form of juice, 150ml portion will count once a day towards your 5-a-day and naturally contains around 10g of sugar. We should limit how much sugar we have, including sugars from fruit and vegetable juices, to 30g per day. Concentrated ‘shots’ of beetroot juice often contain more nitrates per millilitre but more sugar too, added the British Heart Foundation report.  

How Much Beetroot Juice Is Sufficient To Lower Blood Pressure?

Sipping 250 milliliters of beetroot juice is sufficient to lower blood pressure as it contains nitrate. Nitrate can boost the production of nitric oxide, a compound that can calm and dilate the blood vessel. It is ideal to speak to your health care professional prior to adding beetroot juice to your diet. The doctor can suggest whether beetroot juice may be helpful as part of treatment plan for high BP.  

According to Dr Sneh, In beetroot, nitrates are present. And, when you eat the root vegetable, these nitrates convert into nitric oxide. So what does nitric oxide do? Thee nitric oxide improves the blood flow in your body, it relaxes the blood vessels, and improves the overall circulation of your body. So when you have it 3-4 times in a week, which is sufficient, in any form like juices or salad, you will feel the difference. ³

Is There Any Demerit of Sipping Beetroot Juice?

Excessive consumption of beetroot juice may have some demerits. It may alter the color of the urine and feces due to the pigments in a harmless way. As beets are rich in oxalate content, the juice can increase the risk of developing kidney stones for those people with higher risk of this condition. Also, consuming higher levels of nitrates may also enhance the risk of cancer, according to a report featured in Medical News Today. It is because it may build carcinogen compounds after interacting with the digestive system.

Beetroots contain high nitrates. But, it may balance as a result of the positive effects of the antioxidant compounds in the root vegetable as these have an anti-tumour effect that can reduce the risk of developing cancer. Beetroot can also boost liver and kidney health while enhancing cognitive and physical performance. Beetroot juice may offer similar benefits.  

Can You Drink Beetroot Juice While Taking Blood Pressure Medicine?  

You may drink beetroot juice and take blood pressure medication simultaneously. But, it is advisable to get in touch with your doctor for best advice in case you plan to change your treatment plan for high BP.   

FAQs

References

1. British Heart Foundation|Can beetroot juice lower blood pressure?

2. WHO|Hypertenstion

3. Medical News Today|Does beetroot juice lower blood pressure?

4. Dr Sneh Via Instagram|Beetroot for blood pressure

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.