From the Guidelines
Beets lower blood pressure primarily through their high nitrate content, which the body converts to nitric oxide, a powerful vasodilator. This mechanism is supported by the 2020 international society of hypertension global hypertension practice guidelines, which recommends increasing intake of vegetables high in nitrates, such as leafy vegetables and beetroot, to reduce blood pressure 1. When consumed, dietary nitrates from beets are absorbed in the digestive tract and converted to nitrite by bacteria on the tongue. Once swallowed, nitrite is further converted to nitric oxide in the acidic environment of the stomach and also within blood vessels. Nitric oxide relaxes and widens blood vessel walls, improving blood flow and reducing vascular resistance, which directly lowers blood pressure.
Some key points to consider when using beets to lower blood pressure include:
- Consuming about 250ml (1 cup) of beetroot juice daily or approximately 80-100g of cooked beets can produce measurable blood pressure reductions
- Effects are typically seen within 3-6 hours of consumption, with effects lasting up to 24 hours
- Regular consumption appears most beneficial for sustained results
- Beets also contain potassium, magnesium, and antioxidant compounds like betalains that may contribute to their blood pressure-lowering effects through additional mechanisms such as improved endothelial function and reduced inflammation
- The effect is most pronounced in individuals with existing hypertension rather than those with normal blood pressure
It's also important to note that beets are part of a larger dietary pattern that can help lower blood pressure, as outlined in the DASH diet, which emphasizes fruits, vegetables, and low-fat dairy products, and is reduced in fat, red meat, sweets, and sugar-containing beverages 1. Overall, incorporating beets into a healthy diet and lifestyle can be a useful strategy for managing hypertension and improving overall cardiovascular health.
From the Research
Mechanism of Beets Lowering Blood Pressure
The science behind beets lowering blood pressure is attributed to their high concentration of inorganic nitrate, which is converted to nitrite and then to nitric oxide (NO) in the body 2, 3, 4, 5, 6.
- Nitric oxide is a potent vasodilator that relaxes and widens blood vessels, leading to a decrease in blood pressure.
- The nitrate/nitrite/nitric oxide (NO₃-/NO₂-/NO) pathway is thought to be the primary mechanism by which beets lower blood pressure 2.
- Secondary metabolites found in Beta vulgaris, the plant from which beets are derived, may also play a role in reducing blood pressure 2.
Effects of Beetroot Juice on Blood Pressure
Studies have shown that beetroot juice, which is rich in nitrate, can lower blood pressure in individuals with hypertension 2, 3, 4, 5, 6.
- A systematic review of 11 randomized controlled trials found that beetroot juice supplementation reduced systolic blood pressure by an average of 5.31 mmHg compared to placebo 3.
- Another study found that daily ingestion of 200-800 mg of nitrate from beetroot juice may reduce clinical systolic blood pressure in hypertensive individuals with no sign of development of tolerance 3.
- Beetroot juice has also been shown to reduce blood pressure in patients with chronic kidney disease, with a significant reduction in renal resistive index (RRI) and mean arterial pressure (MAP) 6.
Comparison with Other Nitrate-Rich Foods
While beetroot juice is often used as a supplement to increase dietary nitrate intake, other nitrate-rich foods such as leafy green vegetables may also be effective in reducing blood pressure 4.
- A study found that short-term consumption of dietary nitrate in the form of nitrate-rich vegetables reduced blood pressure to the same extent as beetroot juice supplementation 4.
- However, more research is needed to fully understand the effects of different nitrate-rich foods on blood pressure and cardiovascular health.