Eating beetroot or drinking beetroot juice may affect your blood pressure, though research is still inconclusive about its long-term effects on people with high or low pressure.
An average adult has about 5 liters of blood in their body. This blood travels around in blood vessels, carrying nutrients and oxygen to your cells. As blood moves through the body, it pushes against blood vessel walls. The force with which the blood pushes against blood vessels is called blood pressure.
When you have your blood pressure taken, you will get two readings. The top reading (systolic blood pressure) is the pressure in blood vessels as your heart contracts. The bottom reading (diastolic blood pressure) is the force in blood vessels as your heart relaxes.
The National Heart, Lung, and Blood Institute explains that you are likely to have:
- Regular blood pressure: with readings of 120/80
- High blood pressure (hypertension): with persistent systolic readings above 130 or diastolic readings above 80
- Low blood pressure (hypotension): with persistent readings below 90/60
Making certain dietary choices may be an effective tool for managing blood pressure. It may also complement any medical treatment you may undergo. Consulting with a healthcare professional is encouraged.
Is beetroot good for high blood pressure?
The American Heart Association suggests that beetroot juice may help increase blood flow and lower blood pressure in individuals with hypertension.
Beets contain a natural chemical compound called nitrate. Nitrate can help the blood vessels relax and widen. This, in turn, may help to lower the pressure of your blood against the vessel walls.
A small study from 2022 found that beetroot juice did not have a significant effect on blood pressure markers. The authors hypothesized the amount of juice given to participants or the timing may have contributed to the results.
Other studies support the idea that beetroot may be beneficial for high blood pressure.
A 2015 research review indicated that supplementing with beetroot may reduce blood pressure and inflammation, plus help in cancer prevention.
A 2022 review of seven studies found that beetroot juice consistently reduces systolic blood pressure (but not diastolic blood pressure) in individuals living with clinical hypertension.
A 2017 review on nitrate supplementation in older adults found evidence that the compound, found in beetroot, could help improve their physical activity. Researchers observed that nitrate supplementation could reduce blood pressure and increase blood flow in people with a higher risk of cardiovascular disease.
A very small 2015 study including 14 males in their early 20s also found that drinking beetroot juice for 15 days resulted in lower systolic, diastolic, and median arterial pressure, as well as improved cardiac function. Researchers found that drinking beetroot juice before physical activity reduced how hard the heart worked during exercise and helped muscles get oxygen more effectively.
What if you have hypotension?
Research is limited when it comes to assessing the effect of beetroot or nitrate on chronic low blood pressure.
In theory, beet juice may not be a good choice for someone living with hypotension. But because it may improve cardiac function, it might not be harmful either.
Only a healthcare professional can provide an accurate assessment when it comes to supplementation if you live with a chronic condition.
If you have hypotension and enjoy beetroot juice or beetroots, it is important that you speak with your doctor first and monitor your blood pressure.
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How to use beetroot for high blood pressure
If you live with high blood pressure or other chronic conditions or if you take prescription medications, discussing frequent consumption of beetroot with your healthcare professional is highly advised.
Most of the research about beetroot’s effects on blood pressure involves juice. If you want to include beetroot juice in your diet, consider discussing these ideas with your health professional:
- drinking 1 glass of beetroot juice, or 250 milliliters (mL), every day for at least 2 weeks
- focusing on a nutrient-dense diet in general
The DASH (dietary approaches to stop hypertension) eating plan can help you manage high blood pressure. In sum, the approach involves eating more fruits and vegetables, limiting fatty foods and sugar, and eating lean proteins.
Research from 2016 suggests that raw beetroot juice has more nutrients than cooked beets and may be more beneficial for blood pressure.
Is beetroot bad for blood sugar?
Beets and beetroot juice contain a high level of natural sugars and a variety of beneficial nutrients. So overall, beets and beet juice are likely to be a healthy and helpful addition to your diet.
Research from 2023 suggests that beet juice is unlikely to affect your blood sugar levels. One small study from 2017 even indicated that beet juice may help with insulin resistance in individuals with obesity.
Another 2016 study found that beets are high in antioxidants, which has been linked to a lower chance of complications in individuals with diabetes.
If you have diabetes or insulin resistance, you may want to speak with your healthcare professional before adding beetroot juice to your regular diet.
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Get free cardTreatment for high blood pressure
Beetroot juice may help with high blood pressure, but it does not replace the need for medical support if you have a chronic condition.
If you have high blood pressure, your healthcare professional may suggest medications like:
- Angiotensin-converting enzyme (ACE) inhibitors: like captopril (Capoten) and benazepril (Lotensin)
- Angiotensin II receptor blockers (ARBs): like irbesartan (Avapro) and candesartan (Atacand)
- Calcium channel blockers: such as verapamil (Verelan) and amlodipine (Norvasc)
- Diuretics: like hydrochlorothiazide (Microzide)
- Beta-blockers: such as nadolol (Corgard) or acebutolol (Sectral)
If you have low blood pressure, your doctor may recommend lifestyle changes or prescribe some medication for specific symptoms.
If you have orthostatic hypotension (your blood pressure drops severely when you stand up), your doctor may sometimes recommend medications like droxidopa (Northera) or midodrine (Orvaten).
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Summary
Beetroot or beets juice may be a healthy addition to your diet for blood pressure balance, particularly if you have hypertension.
Some research suggests that nitrate levels in beetroot juice may increase blood flow and lower blood pressure while improving cardiac function. One 250 mL glass of raw beet juice per day may work for you.
However, discussing beetroot with your healthcare professional is highly advised, as it does not replace the need for treatment and it may not be recommended in all cases of high or low blood pressure. If you live with insulin resistance or diabetes, you may also want to chat with your doctor before drinking beetroot juice every day.