High blood pressure, or hypertension, is often the result of poor dietary decisions. However, smart food choices can pose as an antidote against the culprit. An expert suggests that one drink could lower blood pressure with gusto in as little as a few hours.
Characterised by its earthy taste, beetroot offers more than a flavoursome salad ingredient.
Packed with vitamins, nutrients and fibre, the red vegetable hides some impressive health benefits.
Ben Dillon, the fitness expert from Exercise With Style, even shared that juice from this colourful vegetable could decrease your blood pressure within three to six hours.
Dillon said: “Beet juice is a rich source of dietary nitrates (NO3-), which are converted to nitrites (NO2-) in the mouth by the action of oral bacteria.
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“As nitrites enter the stomach and are absorbed into the bloodstream, they are further converted into nitric oxide (NO) under low-oxygen conditions.
“Nitric oxide is a signalling molecule that plays a crucial role in vasodilation, which is the widening and relaxation of blood vessels.
“This increased vasodilation results in reduced peripheral resistance, improved blood flow, and ultimately, a decrease in blood pressure.”
What’s more, the expert isn’t the only one to claim that beet juice could be beneficial for your blood pressure reading.
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A 2015 meta-analysis, published in the Journal of Nutrition, looked at 22 separate studies to assess the effects of the red juice.
The research team concluded that the beet drink could bring about a “significant reduction” in systolic and diastolic blood pressure.
However, the reductions were more pronounced in studies that used higher doses of beet juice, measured at more than 500 millilitres per day.
Dillon said: “Another study published in 2010 in the American Heart Association’s journal Hypertension found that drinking 500 millilitres of beet juice led to a decrease in blood pressure within three to six hours, with the peak drop occurring at three to four hours after consumption.
“This study also observed that the blood pressure-lowering effect was sustained for at least 24 hours.”
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To achieve these hypertension-lowering benefits, the expert recommended consuming between 250 to 500 millilitres of beet juice per day.
“It’s important to note that individual responses may vary, and the optimal amount for each person may differ based on factors like genetics, age, and overall health,” he noted.
Furthermore, you should consult your doctor before adding the red drink to your dietary regime if you already take medication that lowers your blood pressure.
Dillon said: “The combined effect of beet juice and medications may lead to excessively low blood pressure, which can cause symptoms like dizziness, fainting, and even be life-threatening in severe cases.
“Your doctor can help you determine the appropriate amount of beet juice for your specific needs and monitor any changes in your blood pressure.”
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