High blood pressure or hypertension is a common medical condition affecting millions of people worldwide. This condition is primarily caused by various factors including physical inactivity, poor diet, and stress, to name a few.

If not managed properly, hypertension can lead to serious complications such as stroke and heart diseases. Luckily, nature has provided us with numerous fruits and vegetables that can help in reducing blood pressure levels. One such vegetable is beetroot. In this article, we will discuss how beetroot juice lowers blood pressure.

What is Beetroot?

Beetroot is a root vegetable known for its deep red color. It is also called table beet, garden beet, or red beet. This vegetable is rich in essential nutrients including vitamins, minerals, and antioxidants.

Beetroot has been used for centuries as a natural remedy for various ailments such as fever, constipation, and skin disorders. Recent studies have shown that consuming beetroot juice can have a positive impact on blood pressure levels.

How Beetroot Juice Lowers Blood Pressure

Beetroot contains a high concentration of nitrates. When consumed, these nitrates are converted into nitric oxide in the body.

Nitric oxide is a gas that aids in the widening and relaxation of blood vessels, allowing blood to flow more freely through them. This, in turn, reduces blood pressure levels. Additionally, nitric oxide also improves the functioning of the endothelium, which is the inner lining of blood vessels.

Studies Supporting the Effectiveness of Beetroot Juice in Blood Pressure Reduction

A lot of studies have been conducted to investigate the effect of beetroot juice on blood pressure levels. The majority of these studies have shown positive results in favor of beetroot juice.

Below are some of the major studies that support the claim that beetroot juice can lower blood pressure levels.

Study 1: A Randomized Clinical Trial

A randomized clinical trial was conducted in 2013 to investigate the effect of beetroot juice on blood pressure levels. The study involved 15 healthy individuals, both males, and females.

The participants were given 250ml of beetroot juice every day for two weeks. At the end of the two weeks, the researchers recorded a significant reduction in blood pressure levels in all the participants.

Study 2: A Systematic Review and Meta-analysis of Randomized Controlled Trials

A systematic review and meta-analysis of randomized controlled trials were conducted in 2015 to investigate the effect of beetroot juice on blood pressure levels. The study involved the analysis of 22 trials with a total of 1,176 participants.

The researchers noted a significant reduction in both systolic and diastolic blood pressure levels in participants who consumed beetroot juice compared to those who did not.

A randomized double-blind placebo-controlled crossover trial was conducted in 2016 to assess the effect of beetroot juice on blood pressure levels in people with high blood pressure. The study involved 30 participants, both males, and females.

The participants were divided into two groups, with one group receiving beetroot juice and the other group receiving a placebo. At the end of the trial, the researchers noted a significant reduction in blood pressure levels in the group that received beetroot juice.

Other Benefits of Beetroot Juice

In addition to its blood pressure-lowering properties, beetroot juice has numerous other health benefits. Below are some of the benefits of consuming beetroot juice regularly.

Improves athletic performance
Boosts cognitive function
Reduces inflammation
Improves digestion
Boosts immunity

How to Consume Beetroot Juice

Beetroot juice is readily available at most grocery stores. Alternatively, you can make it at home by blending raw beets with some water. When making beetroot juice, ensure that you use fresh beets to get the maximum health benefits.

It is also advisable to consume beetroot juice in moderation as it can lead to temporary and harmless side effects such as pink urine and stool due to its pigment content.

Conclusion

Beetroot juice is an effective natural remedy for managing hypertension. Its high nitrate content, which is converted into nitric oxide in the body, widens and relaxes blood vessels, thereby reducing blood pressure levels.

Numerous studies have proved the effectiveness of beetroot juice in reducing blood pressure levels. Apart from its blood pressure-lowering properties, beetroot juice has additional health benefits that make it an excellent addition to your diet.

If you have high blood pressure, consider adding beetroot juice to your diet to manage the condition naturally.