Everyday Beets to Support Healthy Blood Pressure Levels

February 2, 2023 Erika Page, LAc

Grounding root vegetable that contains many essential minerals including iron, magnesium, manganese, sodium, zinc, copper, selenium, and potassium.

Excellent source of Folate (B9), Vitamin A + C, Calcium and Iron.

One of the best sources of dietary nitrate that supports cellular health throughout the entire body and can help lower blood pressure, decrease inflammation, and improve heart health.

Rich in betalains (water-soluble antioxidants) which may have chemo-protective qualities.

Naturally low in cholesterol.

beets, Ntiric Oxide, and blood pressure

Beets have been studied thoroughly for their ability to help lower blood pressure in those with elevated blood pressure levels. A metanalysis of 16 trials showed daily intake of inorganic nitrate and/or beetroot juice supplementation was associated with a significant reduction in blood pressure. Beetroot contains high levels of nitrate which the body converts into nitric oxide. As a vasodilator, nitric oxide (NO) helps relax and dilate blood vessels which results in decreased blood pressure levels. NO also improves blood flow and oxygen supply to muscles and tissues which is why nitric oxide supplementation is often used to prevent erectile dysfunction and enhance sports performance.

how to use beets or NO supplementation to lower blood pressure

As with any supplement or medicinal food, moderation with daily consumption is key. In the majority of studies, 8 ounces of beet root juice was consumed every day which led to a decrease in overall blood pressure levels. Note that more is not better here and that moderate daily consumption, not more consumption daily, leads to long term health benefits.

In order to get the proper amount of beet root juice you can either juice raw beets yourself, stock up on beet juice from the store, or purchase a high-quality fermented beet root powder which you can add effortlessly to a glass of water. Alternatively there are also nitric oxide supplements available that you can discuss with your health practitioner.

PRECAUTIONS

Adding beetroot to your daily intake comes with a plethora of health benefits but exercise caution if you are prone to calcium oxalate kidney stones or gout; beetroot is not the best option for you because beets are high in oxalates that may lead to the formation of stones and too many beets can increase uric acid levels.
And don’t forget that the consumption of beets on a daily basis may lead to your urine and stools turning reddish pink which can take some getting used to!
Eat in moderation! Like most things in life, more is not necessarily better. A consistent and moderate amount of beetroot daily in the form of raw beets (1/2 cup) or juice (about 8 oz a day) is the most beneficial way to go and leads to long term heart-health benefits.