[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2024\/12\/can-beetroot-lower-blood-pressure\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2024\/12\/can-beetroot-lower-blood-pressure\/","headline":"Can Beetroot Help Lower Your Blood Pressure Naturally?","name":"Can Beetroot Help Lower Your Blood Pressure Naturally?","description":"

<\/p>","datePublished":"2024-12-12","dateModified":"2025-08-07","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/nutrition","name":"UPMC Nutrition Services","url":"https:\/\/www.upmc.com\/services\/nutrition","sameAs":"https:\/\/share-dev.upmc.com\/upmc-nutrition-services\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2024\/11\/GettyImages-2174000196.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2024\/11\/GettyImages-2174000196.jpg","height":867,"width":1998},"url":"https:\/\/share-dev.upmc.com\/2024\/12\/can-beetroot-lower-blood-pressure\/","about":["Living and Wellness","Nutrition"],"wordCount":906,"articleBody":"Beetroot, or beets, are often overlooked in favor of flashy greens. But a decade of research suggests this earthy root vegetable holds its own in the quest for better heart health.Studies show that adding beetroot juice to your diet can lower blood pressure.But it’s not just the juice. Beets are a dynamic plant. You can roast them, bake them, fry them, pickle them, and even eat them raw.Here\u2019s what you need to know about beets and blood pressure and the many other health properties of beetroot.Beetroot and Blood PressureBeetroot\u2019s magic is in the vegetable\u2019s high nitrate content.When consumed, nitrates convert to nitric oxide in the body \u2014 a crucial molecule in maintaining vascular health. Nitric oxide helps relax and widen blood vessels, enhancing blood flow and reducing blood pressure in the body.Multiple studies indicate that regular consumption of beetroot juice can result in lower blood pressure, especially in men. Drinking just a cup of beetroot juice each day may do the trick, according to the American Heart Association.Beyond beets, other nitrate-rich foods like spinach, celery, and radishes can also support nitric oxide production to boost your heart health. Of course, you should only make dietary changes to lower blood pressure with a doctor’s guidance. There’s no substitute for your provider\u2019s medical advice when managing blood pressure.Talking to your doctor about heart health and strategies for lowering blood pressure is essential for creating a personalized plan that supports your needs.The Nutritional Benefits of BeetsBeets are not just about nitrates; they\u2019re also a nutritional powerhouse. Low in calories yet high in fiber, beets can contribute to a healthy digestive system.They\u2019re loaded with essential vitamins, including C, A, and K, which promote bone health and enhance overall well-being. They\u2019re rich in folate, or vitamin B9, which is vital for red blood cell formation and healthy cell growth.Beets also have anti-inflammatory properties, reducing the risk of developing certain chronic diseases.Benefits of Managing Blood PressureMaintaining healthy blood pressure through an overall healthy diet, exercise, and lifestyle choices can have wide-ranging benefits, including:Better eye health \u2014 Healthy blood pressure lowers the risk of eye damage and vision problems, such as hypertensive retinopathy.Enhanced brain function \u2014 Maintaining healthy blood pressure can improve cognitive function and lower the risk of dementia.Healthier aging \u2014 Healthy blood pressure can contribute to a longer life with fewer age-related health issues.Improved kidney health \u2014 Healthy blood pressure helps protect the kidneys from damage, reducing the risk of chronic kidney disease.Less stress on arteries \u2014 This helps prevent arterial damage and stiffening, which can lead to vascular diseases.Lower stroke risk \u2014 Maintaining healthy blood pressure can significantly lower the likelihood of stroke by minimizing damage to blood vessels in the brain.Reduced risk of heart disease \u2014 Healthy blood pressure decreases the strain on your heart and arteries, reducing the risk of heart attacks and heart failure.Healthy Beetroot RecipesResearch on the benefits of beets tends to focus on drinking its juice, but beets can also provide health benefits when consumed raw or eaten dried or powdered. That’s according to the American Heart Association.Some tasty ways to add beets to your meals include juicing them, roasting them, baking them, and pickling them. You can bake them into crisps, glaze them, or add them to salads.Next time you\u2019re at the grocery store, don\u2019t overlook the beets! Adding beets in your diet should be considered along with an overall healthy diet.Here are a few heart-healthy beet recipes to try at home.Balsamic Glazed BeetrootIngredients15 ounces canned baby beetroot1\/2 cup balsamic vinegar3 tablespoons brown sugar1 teaspoon thymeDirectionsBring a pot of water to a boil and place beetroot in the water. Cook until tender.Drain beetroot and let cool.Peel off beetroot skin.Combine balsamic vinegar and sugar in a saucepan over medium heat and let simmer. Stir until thickened and ready to pour.Remove the glaze from the stovetop.Cut beetroots into quarters.Toss beetroot into the balsamic glaze and sprinkle with thyme.Serve warm.Roasted BeetsIngredients1 1\/2 pounds beets1 tablespoon extra-virgin olive oil1\/4 teaspoon salt or salt substituteDirectionsPreheat oven to 375 F and line a large baking sheet with parchment paper.Cut the beets into bite-sized wedges and place on the baking sheet.Drizzle with olive oil and sprinkle lightly with salt until evenly coated.Arrange beers in a single layer across the pan.Roast for 40 minutes, tossing halfway, until tender.Serve warm.Beet SmoothieIngredients1\/2 cup fresh beet, chopped1\/2-inch piece fresh, peeled ginger1\/2 cup orange juice1\/2 cup water1 frozen banana1 cup frozen strawberriesDirectionsCombine beets, ginger, orange juice, and water in a blender and blend until smooth.Add frozen strawberries and a banana and blend further until smooth and ready to drink.Serve chilled immediately.SourcesThe Journal of Nutrition. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. LinkNutrients. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. LinkThe Journal of Nutrition. Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. LinkBiomolecules. Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review. LinkAmerican Heart Association. Beetroot, nitrate supplements could help prevent salt-induced hypertension. LinkAmerican Heart Association. Drinking cup of beetroot juice daily may help lower blood pressure. 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