Beetroot juice, nitrate content and it's effects on high blood pressure

There is growing research and evidence into the consumption of beetroot juice and more particularly dietary nitrate content and its effects on reducing blood pressure. One study demonstrated a 7mmHg reduction of an average blood pressure of 126/80mm Hg in a group of adults over the age of 60 years old.

As we age our production of nitric oxide declines, nitric oxide regulates the tone of our blood vessels and plays a larger part in our cardiovascular health. Risk factors for high blood pressure include a high salt intake, obesity, insulin resistance, genetic factors, smoking, a high consumption of alcoholic drinks, low intakes of fruit and vegetables and a sedentary lifestyle, along with certain nutrient deficiencies. Try including this beetroot juice into your diet daily, it is recommended to drink it first thing in the morning before your breakfast.

Serves 2

200g beetroot peeled and quartered 2 eating apples cored and quartered 2 thumb size pieces of ginger Push the ingredients through a juicer.

Pour one serving into aglass. Serve fresh but it can be placed in the fridge in an airtight container for a few days

Poor oral health and microbial imbalances can reduce the ability to convert dietary nitrate into nitric oxide. Good oral hygiene is important and the use of harsh mouthwashes are not recommended as this disturbs the oral microbiome and some of the beneficial bacteria in the mouth Other foods rich in nitrates include spinach, fennel, celery and kale, these may provide similar benefits but further studies are needed.

References: Vanhatalo, A. (2025) 'Regular Consumption of Beetroot Juice may Help Lower Blood Pressure in Adults Over 60', The Journal of Free Radical Biology and Medicine. Bonilla Ocampo et al. (2018) 'Dietary Nitrate From Beetroot Juice For Hypertension: A Systematic Review. Biomolecules, 8 (4), 134.