- A recent study looks into how a common vegetable might aid in lowering blood pressure for adults.
- Research found that as participants aged 60 and above consumed beet juice, changes in their oral bacteria were observed alongside a decrease in blood pressure.
- Here’s what to take away from these findings.
Several factors, like how frequently you exercise and the stress levels you experience, can impact your blood pressure. However, emerging research hints that something as simple as beets could play a role in managing high blood pressure.
This insight comes from a study featured in the journal Free Radical Biology and Medicine, among other research as well. But what’s the connection with beets? How much do you need for noticeable benefits? Let’s break it down with insights from health experts.
Meet the experts: Sonya Angelone, RDN, a nutritionist in San Francisco; Cheng-Han Chen, MD, a cardiologist with MemorialCare; and Christy Brissette, MS, RD, from 80 Twenty Nutrition.
What did the study find?
Researchers studied 39 individuals under 30 and 36 older adults in their 60s and 70s, subjecting them to two phases over two weeks. In one phase, they drank beetroot juice daily, while in the other, they had a nitrate-free placebo.
In case you’re not aware, nitrates are natural compounds found in various foods, including vegetables, and they can turn into beneficial nitric oxide. This is where heart health comes into play.
Participants had a two-week “washout” period to reset before switching phases. The team sequenced oral bacteria and measured blood pressure throughout the study.
The results showed that the older group saw reductions in a specific type of oral bacteria after consuming beet juice, alongside an uptick in beneficial bacteria.
Initially, older participants had higher blood pressure, which improved after drinking beet juice—an effect not seen after consuming the placebo.
How do beets help lower blood pressure?
This isn’t the first time beets have been linked to blood pressure improvements. A 2022 analysis found that consuming various amounts of beet juice consistently showed positive outcomes.
Another study from 2024 showed significant effects on blood pressure lasting up to 90 days after consistent beet juice consumption.
But how does this work? Well, beets contain nitrates that mouth bacteria convert to nitrites. When swallowed, nitrites turn into nitric oxide in the stomach.
This nitric oxide enters the bloodstream, helping blood vessels to relax and expand, thereby improving blood pressure.
Mouth bacteria play a crucial role. Without a proper balance of good bacteria, your body won’t effectively convert nitrates from beets, meaning you might miss out on the associated benefits. A diet rich in nitrates from beets and leafy greens helps maintain this bacteria balance, potentially aiding blood pressure management.
What other health benefits do beets have?
Beets are not just good for blood pressure; they’re also high in fiber, which supports digestion, and contain antioxidants that can combat inflammation and reduce disease risk.
Additionally, they offer folate and potassium, both beneficial for heart health. Some evidence suggests they might enhance athletic performance by improving mitochondrial function, the energy powerhouse in cells.
How much should I be eating to reap the benefits?
For optimal benefits, experts recommend about a cup of beets every day.
If you have high blood pressure, it’s wise to consult a healthcare professional about your lifestyle changes. While beet juice is not a substitute for medication, it can be a helpful addition, according to experts. The effect on blood pressure may be modest, but measurable.
Lastly, don’t forget—beets aren’t the only nitrate-rich veggies. If they’re not your favorite, you might also find benefits from spinach, celery, or kale.
