Can Beetroot Lower Blood Pressure? The Science Behind This Popular Superfood
Beetroot is rich in natural nitrates that can temporarily lower blood pressure and boost athletic endurance. Clinical dietitian Adi Baavur explains how to incorporate this vegetable into a balanced diet.
Beetroot is one of those vegetables that is hard to miss on a plate. In recent years, what happens after we consume it has sparked significant interest among researchers, primarily due to its high content of natural nitrates. The body converts these nitrates into nitric oxide, a compound that helps relax blood vessels and improve blood circulation.
This biological mechanism is why various studies have investigated whether eating beetroot or drinking beetroot juice can assist in lowering blood pressure and promoting cardiovascular health. Beetroot is also packed with dietary fiber, folate, minerals, and antioxidant pigments.
How Beetroot Affects Blood Pressure
Following the consumption of nitrate-rich foods, a portion of the nitrate is converted in the body into nitrite, and subsequently into nitric oxide. This process dilates blood vessels, which can lead to a reduction in blood pressure.
In one study, healthy participants drank about half a liter of beetroot juice. Within a few hours, a noticeable drop in blood pressure was recorded. However, this effect was temporary and did not maintain the same intensity after 24 hours.
Recent scientific reviews indicate that consuming beetroot and other nitrate-rich foods can contribute to a modest reduction in blood pressure, though the extent of the effect varies from person to person.
For those who do not enjoy beetroot, there are plenty of other options. Leafy greens such as spinach, Swiss chard, arugula, and lettuce contain significant amounts of natural nitrates, as do radishes. Ultimately, a diet that consistently features a variety of vegetables is far more beneficial for heart health than focusing on a single food item.
A Star in the Sports World
The impact of nitrates on blood flow and oxygen utilization has made beetroot juice highly popular in the athletic community. Research has shown that consuming nitrates before physical activity can slightly improve oxygen efficiency and endurance, particularly in cardiovascular exercises like running and cycling. Nevertheless, the effect is not uniform, and not everyone who drinks beetroot juice before a workout will experience a noticeable difference.
It is crucial to distinguish between natural nitrates found in vegetables and the nitrates and nitrites used as preservatives in processed meats. The health implications are entirely different due to the overall composition of the food. Vegetables come packed with vitamins and antioxidants, whereas high consumption of processed meat has been linked to an increased risk of various illnesses, including colorectal cancer. Therefore, there is no reason to fear the nitrates in beetroot simply because of the word "nitrate."
Recommended Intake and Dietary Tips
When it comes to daily consumption, one should be cautious of overblown promises. Some studies utilized relatively large quantities of beetroot juice or concentrated nitrate supplements, which do not represent a realistic or necessary daily intake for the average person.
There is currently no sweeping recommendation to eat four beetroots a day to protect your heart. A more practical approach is to regularly incorporate beetroot alongside leafy greens and other plant-based foods. You can add beetroot to salads, spreads, tahini, soups, or smoothies.
For individuals with diabetes, beetroot contains carbohydrates and natural sugars but can certainly be integrated into a balanced diet. It is generally preferable to consume it as a whole vegetable as part of a meal rather than relying on large quantities of juice, which lacks fiber and can cause rapid blood sugar spikes.
While beetroot is an excellent addition to any diet, no single vegetable can do all the work. The greatest impact on cardiovascular health comes from the bigger picture: a Mediterranean diet rich in plant-based foods, regular exercise, avoiding smoking, and maintaining balanced blood pressure, sugar, and cholesterol levels.
