People with high blood pressure often fear its complications, which can lead to heart attacks and strokes—earning it the nickname “the silent killer.” To maintain healthy blood pressure, patients typically follow a medical or dietary regimen. A study conducted by the University of Exeter in the UK found that consuming beetroot can help regulate blood pressure, whether as juice, in salads, or as part of meals.
Benefits of Beetroot for Blood Pressure
Beetroot is a root vegetable, usually deep red or purple in color, packed with vitamins and minerals such as vitamin C, folate, and potassium. It also contains antioxidants that protect the body from damage caused by free radicals. Beetroot supports heart health, improves digestive health, reduces the risk of constipation, and helps lower inflammation associated with chronic diseases.
Beetroot can be consumed in various ways:
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Salads: e.g., beetroot and cheese salad
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Juices: e.g., beetroot and carrot juice
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Cooked: roasted or boiled
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Pickled: as a tangy side dish
How Beetroot Helps Lower Blood Pressure
According to health experts at the Mayo Clinic, beetroot contains nutrients that help reduce blood pressure. Its high nitrate content helps:
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Expand blood vessels
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Improve vascular health
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Reduce inflammation
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Support overall heart health
When consumed as juice, dietary nitrates in beetroot convert into nitric oxide in the body. This compound relaxes and widens blood vessels, improving blood flow and reducing pressure on the heart. Clinical trials have shown that drinking a cup of beetroot juice daily can lower systolic blood pressure by approximately 7–12 mmHg.
Tips for Consumption
Patients with high blood pressure should consume beetroot regularly but in moderation. Consulting a doctor is important to determine the appropriate quantity for maintaining optimal health.
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