Study reveals how beetroot juice naturally lowers blood pressure; check other health benefits, and how to consume it safely

For years, doctors and nutritionists have emphasized fruits and vegetables as essential for managing blood pressure and supporting heart health. However, growing research highlights beetroot as a particularly powerful food for fighting hypertension.

The Silent Threat of Hypertension
High blood pressure, or hypertension, is often called a “silent killer” because it develops without noticeable symptoms yet affects millions worldwide. If left unmanaged, it can lead to severe complications such as heart attack, stroke, and kidney damage.

While medications are necessary for many patients, lifestyle adjustments—particularly diet—can play a vital role in lowering blood pressure.

Beetroot Juice: Backed by Science

Beetroot juice is gaining recognition as a simple, effective home remedy for high blood pressure. Rich in dietary nitrates, it helps relax and widen blood vessels, naturally reducing blood pressure levels.

A 2022 meta-analysis reported that beetroot juice lowered systolic pressure by around 3.5 mmHg and diastolic pressure by approximately 1.3 mmHg across various populations.

Some randomized trials showed even greater results, with 7–12 mmHg systolic reductions in individuals with hypertension, obesity, or kidney disease.

In older adults, a University of Exeter study found that consuming nitrate-rich beetroot juice twice daily for two weeks successfully lowered blood pressure—particularly in seniors.

How Beetroot Juice Works

The nitrates in beetroot are converted into nitric oxide, a molecule that helps dilate blood vessels, reducing strain on the heart and lowering blood pressure.

Safe Ways to Enjoy Beetroot Juice
To reap beetroot’s benefits while avoiding potential side effects, follow these tips:

• Use Fresh, Clean Beets: Wash and peel thoroughly to remove soil and heavy metals like cadmium or lead.
• Control Portion Size: Limit intake to 250 mL (1 cup) per day to avoid excessive nitrates and oxalates, which may stress the kidneys or increase stone risk.
• Add Vitamin C: Mix in lemon juice to reduce harmful nitrosamines, compounds linked to cancer.
• Lightly Cook if Needed: Steaming before juicing lowers oxalate levels, making it safer for those prone to kidney stones or stomach irritation.
• Stay Hydrated and Avoid Sugary Products: Drink plenty of water and steer clear of store-bought beet shots with added sugars or sodium.

Beyond Blood Pressure: More Health Benefits
Beetroot juice offers a range of other proven health advantages:

• Boosts Stamina and Performance: Nitrates improve oxygen efficiency, making it popular among athletes.
• Supports Heart Health: Antioxidants and anti-inflammatory compounds protect blood vessels.
• Aids Digestion: A natural source of fiber, beetroot juice supports gut health.
• Enhances Brain Function: Nitric oxide increases blood flow to the brain, potentially lowering dementia risk.

[With TOI inputs]