Beetroot Juice Can Control Blood Pressure? Here's What A Dietitian Suggests

Amidst growing concerns over hypertension as a major health threat among all age groups worldwide, people are shifting to good lifestyle habits and eating more consciously than ever. Among the nutrient-dense foods that people have incorporated into their diets for stronger heart health is beetroot and its juice.

Beetroot juice has captured global attention as an effective shield against heart health concerns, supporting blood pressure management. When consumed in moderate quantities on a regular basis, the beetroot juice has the power to soothe blood vessels and improve its overall body circulation.

Beetroot Juice For Blood Pressure Regulation 

A root vegetable packed with nutrients, the beetroot contains electrolytes, antioxidants and plant compounds

that have been found to support cardiovascular health. “Beetroot juice can modestly lower blood pressure due to its high nitrate content, which converts to nitric oxide and relaxes blood vessels,” Neha Shirke, Senior Dietitian at Dr D.Y. Patil Hospital, told Health Shots.

One of the most influential components of beetroot is dietary nitrate. The nitric oxide in beetroot juice widens our blood vessels, which then bolsters the blood pressure while reducing the stress on artery walls. According to a study published in Frontiers in Nutrition, the increased presence of nitrate levels raises nitric oxide production. It helps strengthen vessel flexibility and lower blood pressure.

Scientific Evidence 

In 2017, a meta-analysis published by Advances in Nutrition found that regular beetroot juice consumption reduced both systolic and diastolic blood pressure. Among participants, systolic blood pressure dropped by 3.55 mm Hg and diastolic pressure by 1.32 mm Hg on average after beetroot juice intake.

The numbers may appear insignificant at face value. However, even a minor reduction of both systolic and diastolic blood pressure can lower the risk of stroke, heart disease and other cardiovascular complications that tend to aggravate with higher blood pressure.

“Beetroot juice helps reduce blood pressure within three to four hours due to nitrate conversion into nitric oxide. Daily intake of about 200 ml of beetroot juice is sufficient for most people with hypertension and can help bring blood pressure closer to normal ranges over time,” said the dietitian, encouraging people to drink the beetroot juice to mitigate the winter woes and ease their battle against hypertension in the long run.