Beet and Blood Pressure

Updated: Oct 2, 2020

A fairly recent study suggests that one glass of beet juice can have a positive impact on lowering the level of your blood pressure. Experts also discovered that one hour after drinking the juice, it decreased systolic blood pressure by four to five points. According to the experts, the drop in number might seem small; however, on the level of public health, a reduction like that would equivalent to a ten percent reduction in mortality because of heart failure or disease.

According to Leah Coles, Ph.D., and researcher, it is quite promising that people can see a good effect even from one dose. That effect may be even higher in due course once we drink it daily.

Before jumping into the benefits of beet for blood pressure, let us know what high blood pressure is and its risk.

High blood pressure is common amongst senior and is considered a very serious condition which can considerably increase the chance of having coronary heart disease, stroke, heart attack, kidney failure, as well as other health risks and issues. This is the reason why we must find a way to keep it in control, and one of the effective ways is by drinking beet juice. If you don’t know much about blood pressure, click here to get the basics down.

Benefits of Beetroot

Research conducted in the past has revealed that juice from beet can lower blood pressure levels in a lab setting. However, according to researchers, this is the initial research to look into the impact of integrating beet juice to our diet without changing our diet or our lifestyle.

In the research, 15 men and 15 women gulped 17.6 ounces of a beet juice consisting of ¾ beet juice and ¼ placebo juice or apple juice. Then they were monitor for twenty-four hours. The same process was repeated a few days later, with subjects who gulped the apple juice on the first round, getting beetroot juice on the following round.

Amongst the subject, the outcome revealed a trend to reduce systolic blood pressure 6 hours after the intake of beet juice. However, when experts limited this analysis to men as their subject, they discovered a considerable 4.7 points reduction. Past researches have also shown that the effects of beetroot in lowering blood pressure might not be as high as in women. In this occurrence, Coles commented that it might be partly clarified by the fact that women in the researched are older, and some were taking medications.

Nitrates Reduce Blood Pressure

According to experts, beet is rich in nitrates, which are accountable for the blood-pressure reducing benefits. Nitrates from beets are transformed into nitric oxide in the body, causing the blood vessels to relax and then dilate them, which helps the proper flow of blood and reduces blood pressure. It doesn’t matter if it is from the juice or foods we see a reliable effect of nitrates in reducing blood pressure; this is according to Norman Hord, Ph.D., and College of Public Health and Human Sciences professor. He said it is the most potent component that can lower blood pressure.

Norman Hord commented that past studies have discovered more remarkable reductions of 10 points in blood pressure when experts measured it in 3 hours after taking beet juice. Even if a lot of studies are required to know more about the lasting effects of nitrates, Hord says a diet rich in nitrates excluding synthetic is a good suggestion.

It is a scheme to eating, which is identical to Dietary Approaches to Stop Hypertension or ‘DASH’ diet that has been confirmed and effective in lowering blood pressure levels. This diet focus on eating lots of veggies, fruits as well as low-fat dairy together with fish, whole grains, nuts as well as poultry is restricting cholesterol and saturated fats.

As always, if you want to take the guesswork out of your fitness journey and go through a tailored fitness program, use the box below.

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