How Superfood Beetroot Can Lower Blood Pressure

It’s a common problem.

Millions of people in the UK are living with high blood pressure. Many do not know they have it or understand the associated risks.

High blood pressure increases the risk of cardiovascular disease, heart attack and stroke.

Diet and lifestyle can help to manage blood pressure, alongside any treatment recommended by a healthcare professional.

One food that may help is beetroot.

Contents

• Why We Need to Worry about High Blood Pressure
• What Is Beetroot? Is it a Superfood?
• How Can Beetroot Help to Lower High Blood Pressure?
• Fancy a Beetroot Latte?
• Why a Beetroot Supplement Can Help
• Beyond Blood Pressure: Other Benefits of Beetroot
• What to Do Now

Why We Need to Worry about High Blood Pressure

High blood pressure is a major risk factor for developing cardiovascular disease, which can lead to heart attacks or strokes.

What Is Beetroot? Is it a Superfood?

Beetroot is a root vegetable that grows mostly underground. It also has a leafy part that grows above ground. It is found in tropical and temperate regions of the world.

For a long time beetroot has been thought to be a superfood.

Beetroot provides nutrients including folate, fibre, potassium and dietary nitrate.

• Folate is needed for the body to form healthy red blood cells.
• Fibre supports digestive health.
• Potassium helps the body maintain normal blood pressure.

Dietary nitrate is converted by the body into nitric oxide, which helps blood vessels relax and widen. This is the main reason researchers have studied beetroot for its possible effects on blood pressure and exercise performance.

How Can Beetroot Help to Lower High Blood Pressure?

Research carried out at Queen Mary University of London involving 64 people with high blood pressure found that drinking 250ml of nitrate-rich beetroot juice daily for four weeks reduced blood pressure compared with a nitrate-free placebo.

Later reviews have also found modest reductions in systolic blood pressure, although individual results vary. Beetroot should not be considered a replacement for prescribed medicine or other treatment recommended by a healthcare professional.

Nitrates are found in high quantities in beetroot and other leafy green vegetables, including kale and cabbage.

Fancy a Beetroot Latte?

Beetroot juice provides dietary nitrate, which the body converts into nitric oxide. Many people choose a beetroot latte when trying to cut down on caffeine. A well-made beetroot latte, as our photo shows, can be a thing of beauty.

Why a Beetroot Supplement Can Help

This all sounds great. But who has time to make fresh beetroot juice in the morning? Also, for many the taste of beetroot makes it a no-go.

Beetroot supplements provide a convenient alternative for people who dislike the taste of beetroot, but they do not necessarily contain all the fibre and nutrients found in the whole vegetable.

Beyond Blood Pressure: Other Benefits of Beetroot

While beetroot is best known for its dietary nitrate content, it also provides fibre, folate, potassium and naturally occurring plant pigments called betalains.

Boosting Exercise Performance

Some studies suggest that dietary nitrate may modestly improve exercise efficiency and endurance, although results vary according to the activity, dose and individual.

Supporting Brain Health

Researchers have investigated whether beetroot juice can increase blood flow to the brain. However, there is not enough evidence to conclude that beetroot improves cognitive performance or protects against age-related cognitive decline.

Beetroot is also a source of folate, a B vitamin needed for normal cell division and healthy red blood cell formation.

Betalains and Betaine

Beetroot contains betalain pigments and betaine. These compounds are being studied for possible effects on inflammation and liver health, but there is not enough evidence to claim that eating beetroot prevents or treats inflammatory disease or fatty liver disease.

Incorporating Beetroot into Your Diet

Here are a few ways to enjoy beetroot:

• Juice it: Fresh beetroot juice is a concentrated source of dietary nitrate and can be consumed on its own or added to smoothies.
• Roast it: Roasted beetroot makes a delicious side dish, especially when drizzled with a little balsamic vinegar and sprinkled with feta cheese.
• Pickle it: Pickled beetroot is a tangy and flavourful addition to salads, sandwiches and vegetable platters.
• Blend it: Add raw or cooked beetroot to your favourite soups or dips for vibrant colour and an earthy flavour.

Variety is important in a healthy diet. Try different ways to incorporate beetroot into your meals while continuing to eat a varied range of fruit and vegetables.

What to Do Now

High blood pressure, also known as hypertension, means that your blood pressure remains consistently above the recommended range.

High blood pressure rarely has noticeable symptoms, which is why it is often called the “silent killer”.

Having your blood pressure measured is the only way to know whether it is high. Adults aged 40 to 74 in England who do not have certain pre-existing conditions are generally invited for an NHS Health Check every five years, but some people need more frequent monitoring.

If you have not had your blood pressure checked recently, ask your GP or pharmacist to check it. You can also monitor it at home with a validated device such as the Kinetik Wellbeing Advanced Blood Pressure Monitor.

Beetroot can form part of a balanced diet, but it should not replace prescribed blood pressure medicine or professional medical advice. Speak to your GP or pharmacist before using a concentrated beetroot supplement if you take blood pressure medicine, have low blood pressure or have a history of kidney stones.

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