High blood pressure, or hypertension, is a serious health condition that poses significant risks. When blood pressure is elevated, the heart must work harder to pump blood, putting extra strain on the heart, blood vessels, and other organs. If left unmanaged, hypertension can lead to severe consequences such as strokes and heart attacks. Diet plays a crucial role in managing blood pressure, with foods high in salt often contributing to hypertension. Salt causes the body to retain water, which in turn raises blood pressure. However, certain foods and beverages can have the opposite effect.
A 2015 study by researchers at Queen Mary University of London discovered that drinking beetroot juice daily can significantly reduce high blood pressure. The study revealed that consuming a 250-milliliter glass of beetroot juice daily led to an average reduction in blood pressure by approximately 8/4 mmHg.
Remarkably, many participants in the study experienced their blood pressure returning to safer levels.
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The study highlighted that even a small increase of 2 mmHg in blood pressure could raise the risk of death from heart disease by seven percent and the risk of stroke by 10 percent. The blood pressure-lowering effects of beetroot are linked to its high dietary nitrate content.
Professor Amrita Ahluwalia, the lead author of the study, explained: “Heart and vascular diseases, which can lead to heart attacks and strokes, are the leading causes of death worldwide. Unlike some other severe diseases, we have the advantage of making lifestyle changes that can significantly improve heart and vascular health. This research shows that the daily intake of inorganic nitrates can be as effective as medical treatments in reducing blood pressure, with beets and leafy greens being excellent sources.”
A recent meta-analysis, published in 2022, supports these findings. The review, which analyzed seven previous studies, concluded that the nitrates in beetroot juice effectively lower systolic blood pressure. The analysis found that drinking beetroot juice daily for 60 days produced the most favorable results.