A Daily Intake Of 8 Ounce Of Beet Juice Lowered Blood Pressure Significantly In Hypertension Patients – A UK Study
According to a well-known UK study (carried out by the researchers from Queen Mary, University of London and published in the American Heart Association Journal – Hypertension) it was found that by drinking a daily dose of 250 ml (8 oz.) of beet juice, the high blood pressure readings were lowered by 10mm Hg in the 15 participants who were suffering from hypertension.
Having a cup of beet juice everyday may not ensure keeping the cardiologist away, but it can surely improve your heart health significantly. The impact of beetroot juice was most distinct in three to six hours after its intake, but was noticed to be present up to 24 hours.
Why Beet Juice Lowers Blood Pressure?
1. The miraculous ingredient responsible for lowering of blood pressure is nitrate. The nitrates from the foods are converted into nitrites, which in turn get converted into a gas – nitric oxide – as a natural process in your body.
This gas is said to widen and relax blood vessels to open up the vessels and aids more oxygen flow, which helps in lowering your blood pressure. Beetroots containing high levels of nitrate compound act to increase the nitric gas in the circulation and can offer special benefits to the people with high blood pressure.
2. Beets are good source of potassium and folate, both of which are essentials for managing blood pressure.
3. Beets are one of the best sources of betaine and folate. These two ingredients act to lower your blood levels of homocysteine, an inflammatory compound that can otherwise damage your blood vessels / arteries.
Is Beet Juice Effective In Lowering Blood Pressure?
The naturopathy techniques can cut down on your cardiovascular risk. Naturopathic methods can not only regulate high blood pressure, but can also regulate high cholesterol levels. One of the naturopathic methods is to consume healthy foods, and one food that has clinical research support is beet juice in lowering blood pressure – mainly because of its nitrate contents.
“Whether from foods or from juice, you are seeing a consistent effect of nitrates in lowering blood pressure,” says registered dietitian Norman Hord, PhD, MPH, an associate professor at College of Public Health and Human Sciences at Oregon State University in Corvallis, Ore. “It’s probably the most potent blood-pressure-lowering component of the diet.”
Although more research is needed to better understand the long-term effects of nitrates on blood pressure, Hord says eating a diet rich in nitrates, from natural sources like beets and leafy green vegetables, is a good advice.
How Much Beet Juice To Lower Blood Pressure?
Depending upon your condition, one to two cups of beetroot juice per day is enough to make a noticeable impact in lowering your blood pressure. “We were surprised by how little nitrate was needed to see such a large effect,” said Amrita Ahluwalia, Ph.D, lead author of the study and a professor of vascular pharmacology at The Barts and The London Medical School in London.
As beets are strong detoxifier, one can start with lower amount (say a quarter cup) and increase the intake over time, as you feel comfortable. But keep the consumption moderate and balanced, as too much of anything can be bad.
Other foods that are rich in nitrate are – Lettuce, Cabbage, Green Vegetables and Fennel. You can include any of these in your diet.
Beetroot Juice Drinking Side Effects
The dark carotenes content of beet juice can turn your urine and bowel movements into a pink color. This color change does no harm to you. The beets contain high oxalates, so the people who tend to make oxalate kidney stones should avoid it.
Supports DASH (Dietary Approaches to Stop Hypertension)
Drinking Beet Juice technique to lower blood pressure is similar to DASH approach. The DASH diet put importance on consuming of more fruits, vegetables, and low fat dairy products along with whole grains, fish, poultry, and nuts but restricting saturated / trans-fat.
We recommend including beetroots in your diet not only because of beetroot juice blood pressure benefit, but for other health benefits as well. Its consumption increases your stamina and endurance significantly. It provides you with more energy for the whole day, so its intake is good for sport-persons and aged people. Another health benefit of the beetroot juice is that they provide your body with dietary antioxidants.
Conclusion: The various studies have shown that it may be possible to lower blood pressure by consuming foods that are rich source of nitrates, like beetroot and green vegetables. Beetroot juice can be an effective naturopathy ally to reduce blood pressure and improve cardiovascular health, while increasing your stamina and energy as well. Consume it in moderate quantity and keep you diet balanced with other vegetables and fruits, as too much of anything can be bad.