This root vegetable could help lower your blood pressure naturally, according to a doctor and studies
A specific red vegetable could help in lowering blood pressure, according to a doctor. Also referred to as hypertension, high blood pressure is a potentially dangerous condition thought to affect approximately one in three adults in the UK.
Having high blood pressure means your heart has to work significantly harder than it should to pump blood around your body. This puts extra strain on the heart, blood vessels and other organs over time.
If left untreated, it can result in serious complications, with high blood pressure linked to medical emergencies such as strokes and heart attacks. Diet is acknowledged as a major contributing factor to hypertension, with foods high in salt amongst the main culprits.
Salt causes the body to hold onto water, which in turn increases blood pressure. However, what we eat can also have the opposite effect.
In a video shared on social media platform TikTok, Doctor Suraj Kukadia highlighted several benefits of eating beetroot. Dr Kukadia, known online as Dr Sooj, said: “Are beetroots good for you?
“Beetroots are an excellent dietary nitrate, which has been proven to lower blood pressure both centrally and peripherally. On top of this, it can also help improve athletic performance.
“If you find the taste of beetroot a bit too earthy, you can also just mix it with a bit of apple or a bit of ginger and even mix it into fruit juices.”
What does the research indicate?
His guidance is backed by research exploring the effect of beetroot juice on blood pressure levels. In a study published in the journal Hypertension in 2015, scientists from Queen Mary University of London discovered that a 250ml glass of beetroot juice resulted in an average drop in blood pressure of around 8/4 mmHg.
Consequently, numerous participants in the study experienced their blood pressure returning to a healthy range. The researchers highlighted this was especially important, considering that every 2mmHg increase in blood pressure is thought to raise the risk of death from heart disease by seven per cent and stroke by 10 per cent.
The blood pressure-lowering qualities of beetroot were credited to the substantial concentration of dietary nitrates present in the vegetable. Other foods rich in nitrates include spinach, rhubarb, celery, lettuce and watercress.
In a university statement, lead study author Professor Amrita Ahluwalia explained: “Diseases of the heart and blood vessels – which can cause heart attacks and strokes – remain the biggest cause of death worldwide.
“However, unlike some other serious illnesses, we are fortunate in that we can make certain lifestyle changes which dramatically improve our heart and blood vessel health.
“This research has proven that a daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure and the best part is we can get it from beetroot and other leafy green vegetables.”
A more recently published study arrived at a similar conclusion. A meta-analysis, published in Frontiers in Nutrition in 2022, reviewed seven existing studies and established that nitrates present in beetroot juice reduce systolic blood pressure, though not diastolic blood pressure in patients with arterial hypertension.
NHS advice
To lower your blood pressure, the NHS recommends you:
- Have a healthy, balanced diet
- Exercise regularly – aim to do at least 150 minutes of exercise a week
- Lose weight if you’re overweight
- Do not eat too much salt – avoid salty food or adding salt to your meals
- Do not drink too much alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
- Do not drink too much caffeine – drinks high in caffeine include coffee, tea and cola
- Do not smoke
If you are concerned about your blood pressure, you should speak to your GP.
You must be logged in to post a comment Login