Lowering Blood Pressure – Is Beetroot the Answer?

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Beetroot, that deliciously deep purple root vegetable has been the subject of a recent study into lowering blood pressure. Out of the participants, half drank 250mL of beetroot juice daily, the other half drank water, and both groups blood pressure was monitored over 24 hours.

If you’ve ever had your blood pressure checked, you’ll know that its two numbers. The systolic blood pressure (the top number) will be higher, and measures the pressure in your arteries when your heart beats. The diastolic pressure (the smaller bottom number) measures the pressure in your arteries between heartbeats. A healthy younger person should have a blood pressure around 120/80. These numbers go up naturally as we age, they will also increase in conjunction with obesity, an unhealthy lifestyle, or in some people, excessive salt intake.

As mentioned, the ‘healthy’ blood pressure is around 120/80. This study looked at men and women with high blood pressure who had a systolic (upper number) of 140-159.  What they found was that the group that drank the beetroot juice had a reduced systolic and diastolic blood pressure, with results being most obvious 3-6 hours after drinking the beetroot juice. The group that drank the water showed no change.

Why does beetroot juice seem to be useful for lowering blood pressure? Beetroots are high in a nitrate. Nitrate eventually ends up being converted in the body to a gas called nitric oxide, which acts as a vasodilator, meaning it opens up the blood vessels and aids blood flow.

Is this study conclusive?

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There are a few small-scale similar studies that have also drawn the same conclusion, so there is definitely a body of evidence building in beetroots favour however much more research needs to be conducted. What I think we can take away from this study, however, is that we need to ensure we’re eating adequate amounts of fruit and vegetables. Why? We know these to be beneficial for overall health and there is enough evidence to suggest a diet high in vegies can have a positive effect on blood pressure and cardiovascular health. Certainly, including more beetroot, whether the vegetable or the juice, can’t hurt. It can only be of benefit.

What other foods are high in nitrates?

Fruit

Strawberries

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Raspberries

Cherries

Vegetables

Lettuce

Beetroot

Carrots

Green beans

Spinach

Parsley

Cabbage

Radish

Celery

What else can I do to help reduce my blood pressure?

Reduce your salt intake – while salt intake will not alter everyone’s blood pressure, many people are salt sensitive, and simply reducing the amount of dietary salt will have a positive effect on BP. An interesting fact is that most of the salt in our diet is actually obtained through packaged food, or prepared supermarket food. Very little of our dietary salt intake comes from salt we personally add to our food at the dinner table. I have previously written an article on reducing salt intake if you’d like to know more.

Try some Magnesium – magnesium is a mineral that can function as a vasodilator, opening up the blood vessels. Try it as a supplement or increase foods like nuts and seeds that contain magnesium for a dietary boost. If you’re going to supplement, speak to your doctor or practitioner, particularly if you’re already on blood pressure lowering drugs.

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Exercise – regular cardiovascular exercise can help to reduce your blood pressure. Get out and go for a walk.

Lose some weight - weight has a direct effect on blood pressure, losing as little as 5% of your body weight can have a dramatic effect on your health

Reduce your stress – stress hormones increase your blood pressure, just relax. Try yoga or meditation, implement time management strategies, get some fresh air and exercise, just calm down.