High blood pressure and elevated cholesterol levels are significant health concerns for many people around the world. Both of these conditions can increase the risk of heart disease and stroke, which are leading causes of death worldwide.

While there are numerous medications and lifestyle changes that doctors can prescribe to help control blood pressure and cholesterol, numerous studies point out that consuming a crimson liquid can do wonders for the body. This liquid is known as beet juice, and it is among the most potent natural remedies for blood pressure and cholesterol control.

What Is Beet Juice?

Beet juice is the crimson liquid that results from juicing or blending beetroots. Beetroots, also known as beets, are a root vegetable rich in essential nutrients like nitrates, minerals, vitamins, antioxidants, and dietary fiber.

The consumption of beets has been associated with various health benefits, such as improved physical performance, enhanced cognition, and lowered inflammation levels.

These health benefits come primarily from the high levels of nitrates and other essential nutrients present in beets and beet juice.

Benefits of Drinking Beet Juice for Blood Pressure

Several scientific studies have shown that drinking beet juice can significantly reduce blood pressure levels in individuals with hypertension. The nitrates present in beet juice are believed to be responsible for this effect.

Nitrates get converted into nitric oxide, which is a potent vasodilator that relaxes the walls of the blood vessels, allowing blood to flow more easily and reducing the pressure that the heart needs to exert to pump blood through the body. This effect can lower the risk of heart attacks and other cardiovascular events.

A study published in the American Heart Association journal Hypertension, found that drinking a cup of beet juice daily reduced blood pressure levels in people with hypertension by up to 8 mm Hg.

Another meta-analysis of 22 clinical trials that included roughly 1300 individuals found that drinking beet juice significantly improved blood pressure levels compared to placebo.

Benefits of Drinking Beet Juice for Cholesterol

In addition to blood pressure control, the consumption of beet juice has also been shown to improve cholesterol levels in several studies.

Related Article Burgundy drink that reduces hypertension and cholesterol levels

Research has found that the high levels of betaine and soluble fiber in beetroot can help lower LDL cholesterol levels, also known as “bad” cholesterol while increasing HDL cholesterol levels, also known as “good” cholesterol.

A 2016 review published in the journal Nutrients analyzed seventeen clinical studies looking at the effects of beetroot or beet juice consumption on cholesterol levels.

The authors concluded that beetroot juice had a positive impact on lowering total cholesterol and LDL cholesterol levels in humans. Another clinical trial conducted in 2015 found that beet juice consumption reduced LDL cholesterol levels by 10% compared to placebo.

How to Make Beet Juice

There are a few ways to make beet juice. You can either juice raw beets using a juicer or blend them into a smoothie using a blender.

A juicer will extract the juice from the beets, while a blender will produce a thicker liquid with the pulp and fiber intact. Here’s how you can make beet juice using both methods:.

Beet Juice Recipe Using a Juicer

1. Wash and trim the ends of 2-3 medium-sized beets
2. Peel the beets and chop them into small pieces
3. Pass the beet pieces through a juicer
4. Drink the beet juice immediately or refrigerate for later use

Beet Smoothie Recipe Using a Blender

1. Wash and trim the ends of 2-3 medium-sized beets
2. Cut the beets into small pieces and add them to a blender
3. Add 1-2 cups of water or any other liquid, such as almond milk or orange juice
4. Blend the mixture until smooth
5. Drink the smoothie immediately or refrigerate for later use

Precautions and Side Effects

While beet juice is generally safe for most people, there are some precautions and side effects to consider. Drinking excessive amounts of beet juice may lead to gastrointestinal discomfort, such as diarrhea, gas, or bloating.

It may also temporarily turn urine or stools red or pink. People on a low-sodium diet or those with kidney disease should consult their doctor before consuming beet juice, as it is high in potassium.

Additionally, individuals on certain medications, such as nitrate-based drugs like sildenafil (Viagra), may need to avoid beet juice, as it may interact with these drugs and increase the risk of a sudden drop in blood pressure.

Conclusion

Beet juice is a crimson liquid that is packed with essential nutrients that can provide a range of health benefits.

Drinking beet juice has been shown to help control blood pressure and lower cholesterol levels, both of which are significant risk factors for heart disease and stroke. Whether you prefer to juice or blend beets, consuming beet juice regularly could be an effective and natural way to enhance your cardiovascular health.