From the Guidelines
Beet juice is a beneficial adjunct to lifestyle modifications for lowering blood pressure, particularly when consumed as part of a diet rich in whole grains, fruits, vegetables, and other nitrate-rich foods. According to the 2020 international society of hypertension global hypertension practice guidelines 1, increasing intake of vegetables high in nitrates, such as leafy vegetables and beetroot, can help reduce blood pressure.
Key points to consider when using beet juice to lower blood pressure include:
- Drinking about 250ml (8 ounces) of beetroot juice daily may reduce systolic blood pressure by 3-10 mmHg in many people 1
- The nitrates in beet juice convert to nitric oxide in the body, which relaxes and dilates blood vessels, improving blood flow and lowering blood pressure
- This effect is most pronounced in people with hypertension, though those with normal blood pressure may also see modest benefits
- Beet juice may cause pink urine or stools (beeturia) and should be introduced gradually to avoid digestive discomfort
- People taking blood pressure medications should consult their healthcare provider before adding beet juice to their routine, as it may enhance the effects of these medications
In terms of overall lifestyle modifications, the guidelines recommend a comprehensive approach to lowering blood pressure, including:
- Reducing salt intake and consuming a healthy diet
- Engaging in regular physical activity, such as moderate intensity aerobic exercise or strength training
- Managing body weight and avoiding obesity
- Reducing stress and introducing mindfulness or meditation into daily routine
- Avoiding or limiting consumption of high salt foods and sugary drinks 1
From the Research
Beet Juice and Blood Pressure
- There is no direct evidence in the provided studies that discusses the relationship between beet juice and blood pressure.
- However, the studies do discuss various treatments and lifestyle modifications for hypertension, including dietary changes and supplementation 2, 3.
- One study mentions the importance of a healthy dietary pattern, including low sodium and high potassium intake, for blood pressure control 2.
- Another study highlights the association between hypertension knowledge and healthy lifestyle practices, such as dietary salt reduction and weight loss 3.
- While beet juice is not specifically mentioned, its potential effects on blood pressure could be related to its nutritional content, including potassium and nitrates, which may have a positive impact on blood pressure control.
- Further research would be needed to determine the specific effects of beet juice on blood pressure, as the current evidence does not provide a clear answer to this question 4, 5, 6.