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Are Beets Good For Blood Pressure

Foods That Lower Blood Pressure

Are Beets Good For High Blood Pressure? | THE COOKING DOC

In this post, you will find detailed information on how beets and other nitrate-rich foods can help you naturally lower high blood pressure. This is the first article in a series on foods that lower blood pressure.

According to the latest statistics from the Centers for Disease Control and Prevention , about one in every three American adults has higher than normal blood pressure.

This translates to about seventy million Americans having high blood pressure, also known as hypertension. High blood pressure often leads to heart attacks, congestive heart failure, stroke, and kidney disease.

In fact, high blood pressure contributed to the death of more than 360,000 Americans in 2013.

The good news is that many people can control their blood pressure through diet and exercise, thereby eliminating the need to take blood pressure medicine that so often leads to unwanted side effects.

These side effects include dehydration, gout, erectile dysfunction, weakness, fatigue, fainting, chest pain, shortness of breath, difficulty breathing, and critical potassium loss leading to muscular function.

Some blood pressure medications, including diuretics and beta-blockers, can lead to elevated blood sugar which is especially problematic for diabetics.

Additionally, angiotensin II receptor blockers and ACE inhibitors can cause serious problems for pregnant women and can lead to developmental issues for the baby.

/3how Is Beetroot Helpful

High blood pressure and hypertension are some of the most common health issues, which may turn worse, if left untreated. However, tweaking diet can also help in naturally managing these health conditions to an extent. Beetroots are rich in phytochemicals and antioxidants like Betacyanins, which help in improving blood circulation, support liver health and purify blood. According to a study published in the Journal of Nutrition, consuming at least one glass of beetroot juice daily is enough to reduce blood pressure.

As per the study, a group of researchers conducted a placebo-controlled trial with several participants to understand the effect of drinking beetroot juice everyday.

Another similar study around the efficacy of beetroot consumption to reduce hypertension was published in the Journal of Hypertension, it was observed that a glass of beetroot juice can reduce as well as manage blood pressure even in patients, where high blood pressure was not managed by medicine/drug treatment. However, before switching to a natural remedy it is always a great idea to seek medical guidance. One more research indicated towards the positive effect of beetroot juice and its antioxidants, as per the Journal of Applied Physiology, beet juice worked wonders for people around the age group of 54 to 80 years who had peripheral vascular disease, which lead to stiffening of the arteries.

Factors Related To Beetroot Juice Administration

4.2.1. Nitrate Concentration

During supplementation with BRJ, the amount of NO3 for the studies included in this systematic review was between 300 and 500 mg NO3 , which is higher than the acceptable daily intake of NO3 as defined by the WHO . It has been established that a positive correlation between the concentration of inorganic NO3 and the hypotensive effect . However, nowadays there is some discussion regarding whether the hypotensive effect is actually due to the concentration of NO3 or whether other components of the BRJ mediate this physiological response, such as betalains, oxalic acid, hydroxycinnamic acids, among others. In this sense, some studies have not shown significant changes on blood pressure after the administration of NO3-depleted BRJ versus NO3-rich BRJ . Furthermore, Bahadoran et al. reported in their recent meta-analysis a weak effect size of trials that used NO3-depleted BRJ as a placebo on blood pressure values. This generates the need to evaluate the role of NO3-depleted BRJ and its effect on blood pressure and other health markers, bearing in mind that future research could consider the effect of other compounds present in BRJ, such as betalains.

4.2.2. Volume

4.2.3. Length

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There Are Many Studies Suggesting That Beet Juice Helps Lower Blood Pressure Usually Two Cups A Day Is Recommended Read More For Correct Usage

If you have high blood pressure you are at a risk for serious health conditions such as stroke, heart attack or chronic heart failure. People who suffer from high blood pressure are also at risk for kidney disease. The CDC reports that high blood pressure is either a contributor or primary cause of more than 1,000 deaths in America daily. Because high blood pressure has such an impact on society, any possible dietary benefits are researched in depth. There is new research suggesting that beet juice can help lower blood pressure, really?

What Can I Do To Lower My Blood Pressure

Heres how to lower blood pressure with lifestyle changes:

  • Exercise: Make regular physical activity part of your daily routine even just a half hour per day can boost health and help you achieve a healthy weight. Aerobic exercise in particular has been studied as a possible non-pharmacological treatment for high blood pressure. Try taking the stairs at work or walking around while youre on the phone.
  • Weight loss : Even losing just two pounds can lower systolic blood pressure, Dr. DePalma says. Usually, if someone loses up to 5% of his or her body weight, it will have a significant impact on blood pressure.
  • Avoid all nicotine: Skip this stimulant in all its forms, like smoking, vaping, patches, and chew.
  • Avoid drugs: Recreational drugs can affect your blood pressure in addition to every other part of your life.
  • Monitor your medications: Some medications and supplements can alter the effectiveness of blood pressure medication.
  • Practice mindfulness: Reduce stress and your blood pressure with reduce with it. Try deep breathing exercises when you feel your blood pressure rising.

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How To Use Beetroot To Manage High Blood Pressure

Another similar study around the efficacy of beetroot consumption to reduce hypertension was published in the Journal of Hypertension, it was observed that a glass of beetroot juice can reduce as well as manage blood pressure even in patients, where high blood pressure was not managed by medicine/drug treatment. .

Can Beet Juice Help Lower Blood Pressure

A study conducted in 2008 found that just two cups of beet juice daily may lower blood pressure. Nitrates are found in abundant supply in beets and play the big role. This is also true of leafy greens such as dark lettuces, spinach and kale.

In one study, 14 volunteers drank water or two cups of organic beet juice in a half an hour. Blood pressure was checked every fifteen minutes for an hour before they had the juice and every fifteen minutes three hours after they had the juice. They were then checked every hour for six hours and again at 24 hours after they had the juice.

When compared to those who drank water, the ones drinking beet juice saw a decrease in blood pressure an hour after they consumed it. The lowest points were reached about two and a half to three hours after drinking the juice and the effects continued for as long as twenty-four hours.

Why Beet Juice Works?

Nitrate found in the beet juice gets converted by the tongues bacteria into a chemical called nitrite. When this gets in the stomach, it turns into nitric oxide which hits the blood stream as nitrite once again. These studies showed blood pressure to be at its lowest when nitrite levels in the bloodstream were highest.

The researchers state that the nitrites work to protect from endothelial dysfunction, causing blood vessels to have trouble expanding and contracting with the blood flow. They will have anti-platelet properties as well.

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Dr Chris van Tulleken sets out to test the health claim made for three foods beetroot, garlic and watermelon. Its said they can all reduce our blood pressure but whats the truth? High blood pressure is a major risk factor for heart disease, the U.K.s biggest killer, so if such claims are true then these three foods could be lifesavers.

Dr Andy Webb of Kings College London helped run an experiment to find out what effect these foods really have.

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Foods To Eat To Lower Blood Pressure

Its estimated that 2 of 3 people with diabetes have high blood pressure. When blood pressure is elevated, your heart works harder to pump blood throughout your body. High blood pressure increases your risk of a heart attack, stroke, kidney disease, and eye problems.

You have already heard about how added salt can increase blood pressure, but did you know that certain foods can help to lower blood pressure? Foods that are high in potassium, magnesium, and calcium can help to regulate blood pressure. Taking these minerals as supplements doesnt have the same effect as eating foods that contain these. Try eating some of the following foods to boost your intake of nutrients that can lower blood pressure naturally.

  • Unsalted Nuts
  • Nuts are a good source of plant protein and contain the amino acid L-arginine which makes nitric oxide and helps blood vessels relax. While all nuts are a healthy choice, both almonds and pistachios contain the trifecta of potassium, magnesium, and calcium. Nuts are low in carbohydrates and eating nuts has been linked to improved glucose levels.

  • Beets
  • Beets contain nitrates, which are converted to nitric oxide which helps to control blood pressure. Beetroot juice contains higher amounts of nitrates than cooked beetroot. Beetroots contain potassium. For added calcium and magnesium, eat the beet greens as well.

  • Yogurt
  • Berries
  • Beans
  • Leafy Greens
  • Seeds
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