From the Guidelines
Beetroot chews can be a helpful addition to blood pressure control, as they contain dietary nitrate which can help relax blood vessels and improve blood flow. According to the 2020 international society of hypertension global hypertension practice guidelines 1, increasing intake of vegetables high in nitrates, such as beetroot, can help reduce blood pressure. The guidelines recommend a diet rich in whole grains, fruits, vegetables, polyunsaturated fats, and dairy products, and reducing food high in sugar, saturated fat, and trans fats.
Some key points to consider when using beetroot chews for blood pressure control include:
- Looking for products containing approximately 300-500 mg of nitrate per serving
- Taking them daily for at least 2-3 weeks to see potential benefits
- Following the recommended dosage of 1-2 chews per day
- Consulting a healthcare provider before using beet supplements, especially for individuals with kidney problems or those taking nitrate medications
It is essential to note that beet chews should be considered a complement to, not a replacement for, conventional blood pressure treatments like medication, diet improvements, exercise, and weight management. The 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk 2 also emphasizes the importance of a healthy dietary pattern and reduced sodium intake in reducing blood pressure. However, the most recent and highest quality study 1 provides the strongest evidence for the use of beetroot chews in blood pressure control.
In terms of lifestyle modifications, the guidelines recommend:
- Reducing salt intake
- Eating a healthy diet
- Moderating alcohol consumption
- Maintaining a healthy weight
- Engaging in regular physical activity
- Reducing stress and inducing mindfulness
- Avoiding exposure to air pollution and cold temperature.
Overall, incorporating beetroot chews into a comprehensive approach to blood pressure control, including lifestyle modifications and conventional treatments, may be beneficial for some individuals.
From the Research
Blood Pressure Control with Beetroot
- Beetroot juice has been shown to have a blood pressure-lowering effect in several studies 3, 4, 5, 6, 7
- The exact mechanism of this effect is not fully understood, but it is thought to be related to the high content of inorganic nitrate in beetroot, which is converted to nitric oxide in the body, leading to vasodilation and decreased blood pressure 3, 5
Studies on Beetroot and Blood Pressure
- A 2017 study found that beetroot juice lowered blood pressure in individuals with uncontrolled hypertension, but not in those with controlled hypertension 3
- A 2021 study found that grapefruit juice enhanced the blood pressure-lowering effects of beetroot juice, despite decreasing plasma nitrite levels 4
- A 2017 systematic review and meta-analysis found that beetroot juice supplementation significantly lowered systolic and diastolic blood pressure in humans, with a greater effect seen in studies with longer durations and higher doses of beetroot juice 5
- A 2012 study found that beetroot juice lowered blood pressure in free-living, disease-free adults, particularly in men 6
- A 2019 study found that small amounts of inorganic nitrate or beetroot provided substantial protection from salt-induced increases in blood pressure in a rat model of salt-induced hypertension 7
Key Findings
- Beetroot juice may be a useful adjunct to traditional treatments for hypertension, particularly in individuals with uncontrolled hypertension 3
- The combination of beetroot juice and grapefruit juice may be more effective than beetroot juice alone in lowering blood pressure 4
- The blood pressure-lowering effect of beetroot juice may be independent of its nitrate content, and may involve other mechanisms such as antioxidant or anti-inflammatory effects 5