Blood pressure is the amount of force or pressure exerted by the blood on the walls of the arteries as it flows through them.

Blood pressure levels are usually measured in millimeters of mercury (mm Hg) and are expressed in two numbers, systolic and diastolic. Systolic pressure is the top number, while diastolic pressure is the bottom number. Normal blood pressure ranges from 90/60 mm Hg to 120/80 mm Hg.

High blood pressure, which is also known as hypertension, is a condition where the blood vessels experience increased pressure, which can lead to serious health problems such as heart disease, stroke, and kidney disease if left untreated.

Hypertension is a major health problem affecting an estimated one in three adults worldwide, according to the World Health Organization (WHO). One of the main causes of high blood pressure is unhealthy eating habits, specifically consuming diets high in salt and cholesterol.

High blood pressure is often referred to as a “silent killer” because it does not present with obvious symptoms and can go unnoticed for a long time.

The relationship between diet and blood pressure

Research studies have suggested that diet plays a crucial role in the development and management of high blood pressure.

Consuming foods that are rich in salt, saturated fats, trans fats, and cholesterol can lead to hypertension and other health problems. On the other hand, a diet that is high in vegetables, fruits, fiber, and low in sodium, fat, and cholesterol can help lower blood pressure and prevent hypertension.

Many people rely on medications to manage hypertension. However, lifestyle changes such as eating a healthy diet and regular exercise can also lower blood pressure and reduce the risk of hypertension.

While there are many foods that are known to lower blood pressure, in this article, we will discuss one edible that has been shown to lower blood pressure in just two hours.

The beetroot and blood pressure

Beetroot, also known as beets or Beta vulgaris, is a root vegetable that is known for its various health benefits. The vegetable is packed with essential nutrients such as vitamins, minerals, and antioxidants, making it a superfood.

However, beetroot is particularly beneficial in lowering blood pressure, which has been the focus of various research studies.

Beetroot contains high levels of nitrate, a compound that is converted into nitric oxide when consumed. Nitric oxide is a gas that helps to relax the blood vessels, which in turn, lowers blood pressure.

In one research study, participants who consumed 250 milliliters of beetroot juice experienced an immediate reduction in systolic blood pressure within 2 hours of consumption. The study also showed that the effect was sustained for up to 24 hours (Clifford et al., 2015).

Other research studies have also supported the blood pressure-lowering effect of beetroot consumption.

In a randomized, double-blind, placebo-controlled crossover study, participants who consumed 70 milliliters of beetroot juice daily for 4 weeks experienced a significant reduction in systolic blood pressure compared to those who consumed a placebo drink (Bahadoran et al., 2017). In another study, consuming a beetroot supplement for 4 weeks was found to lower both systolic and diastolic blood pressure in individuals with hypertension (Kapil et al., 2015).

How to consume beetroot for blood pressure lowering effects

Beetroot can be consumed in various ways, such as roasted, boiled, juiced, or blended into smoothies. However, research studies have suggested that consuming beetroot juice is the most effective way to lower blood pressure.

To make beetroot juice, you will need:.

2 large or 3 small beetroot
2-3 carrots
1 apple
1-2 inches ginger root
water (as needed)

Wash all the ingredients thoroughly, then chop them into small pieces. Add all the ingredients into a blender, then blend until smooth. If the juice is too thick, add water as needed.

Drink the juice immediately after blending to get the most out of its health benefits, especially its blood pressure-lowering effects.

Beetroot juice can also be combined with other fruits and vegetables such as celery, spinach, and pineapple to enhance the taste and overall health benefits.

Other health benefits of beetroot

In addition to its blood pressure-lowering benefits, beetroot has various other health benefits such as:.

Improved endothelial function: Endothelial dysfunction, which occurs when the lining of the blood vessels is damaged, is a precursor to various heart and vascular diseases. Beetroot consumption has been shown to improve endothelial function and prevent heart disease (Millar et al., 2017).
Lowered inflammation: Beetroot contains betalains, which are powerful antioxidants that possess anti-inflammatory properties. Consumption of betalains has been shown to lower inflammation and oxidative stress in the body (Vasanthi et al., 2017).
Improved exercise performance: Beetroot consumption can improve exercise performance and endurance by increasing oxygen uptake and reducing fatigue (Hoon et al., 2013).
Improved cognitive function: Beetroot consumption has been shown to improve cognitive function and slow down the progression of dementia and other neurodegenerative diseases (Nurk et al., 2010).

The Bottom Line

High blood pressure is a major health problem that affects millions of people worldwide. Unhealthy diets are one of the main culprits of high blood pressure.

However, consuming a diet that is rich in vegetables, fruits, fiber, and low in sodium, fat, and cholesterol can help prevent hypertension and lower blood pressure.

Beetroot, a root vegetable that is packed with essential nutrients, is particularly beneficial in lowering blood pressure due to its nitrate content.

Various research studies have shown that consuming beetroot juice can lower blood pressure in just two hours and its effect can last up to 24 hours. Beetroot consumption has various other health benefits such as improved endothelial function, lowered inflammation, improved exercise performance, and improved cognitive function.

To reap the full benefits of beetroot, try incorporating it into your daily diet in various forms such as roasted, boiled, juiced, or blended into smoothies. However, consuming beetroot juice is the most effective way to lower blood pressure.