Introduction to Lowering Blood Pressure
New research suggests that drinking a small amount of a certain nutrient-packed vegetable juice twice daily may help lower blood pressure in older adults — no medications needed. That’s huge news for America’s aging population, with nearly 70% of adults ages 65 and over living with hypertension — a major risk factor for heart disease, the country’s No. 1 killer.
The Study on Beetroot Juice
For the study, researchers from the University of Exeter in the UK recruited 39 adults under 30 and 36 older adults in their 60s and 70s. Each participant was instructed to drink a shot of beetroot juice — rich in dietary nitrates — twice a day for two weeks. After that, they took a two-week break while using antiseptic mouthwash daily, then repeated the process with a placebo juice that had its nitrates stripped out.
Analyzing the Oral Microbiome
At the end of each phase, researchers used gene sequencing to analyze the bacteria in participants’ mouths. They found that their oral microbiomes — the mix of bacteria living in the mouth — shifted after drinking the nitrate-rich juice, though the changes differed between age groups. Incorporating nitrate-rich vegetables into your diet could help lower high blood pressure. rawpixel.com – stock.adobe.com
Changes in Oral Microbiome and Blood Pressure
Among older adults, the team observed a drop in bacteria linked to infections and a rise in those associated with better overall health. Changes in the oral microbiome might explain why beetroot juice can help lower blood pressure in older adults. Andrey Popov – stock.adobe.com Most importantly, the seniors also saw their blood pressure fall after drinking the nitrate-rich juice — a change that didn’t occur with the placebo or in the younger group.
Understanding Nitrates and Nitric Oxide
To understand why, let’s back up. Nitrates are molecules made of nitrogen and oxygen, naturally found in soil, water and certain foods, especially leafy greens and root vegetables. The human body also produces nitrates. Once ingested, the body converts nitrates into nitric oxide — a molecule that helps regulate blood flow, lower blood pressure and deliver oxygen to muscles, among other benefits. Beetroot is a rich source of nitrates, which the body converts into nitric oxide Jill Chen/Stocksy – stock.adobe.com
Benefits of a Nitrate-Rich Diet
“We know a nitrate-rich diet brings health perks, and older people produce less of their own nitric oxide as they age,” said Dr. Anni Vanhatalo, lead author of the study. “That’s a problem since older adults tend to have higher blood pressure, which raises their risk for heart attacks and strokes,” she continued. Researchers theorize that in seniors, an imbalance between good and bad oral bacteria may interfere with the body’s ability to convert nitrates into nitric oxide — disrupting blood pressure control. A growing number of Americans are affected by high blood pressure. Marcos Osorio/ADDICTIVE STOCK – stock.adobe.com
Previous Studies on Beetroot Juice
The new study isn’t the first to find that daily beetroot juice can help lower high blood pressure. A 2017 meta-analysis showed that regularly drinking beet juice lowered both systolic and diastolic blood pressure across multiple studies. Then, in 2022, another meta-analysis reviewed trials where participants drank 70 mL, 140 mL, or 250 mL of beet juice daily for 3 to 60 days. Blood pressure improved regardless of the dose, but those who drank 250 mL daily saw the biggest drop — suggesting that may be the optimal amount for reaping the greatest benefits.
Alternatives to Beetroot Juice
Not into beetroot juice? No worries. Plenty of other veggies are packed with nitrates. Next time you’re at the store, try grabbing spinach, arugula, fennel, celery or kale to boost your intake, Vanhatalo recommended.
Conclusion
In conclusion, drinking a small amount of beetroot juice twice daily may help lower blood pressure in older adults. The study found that the oral microbiome shifted after drinking the nitrate-rich juice, leading to a drop in blood pressure. A nitrate-rich diet can bring numerous health benefits, and incorporating nitrate-rich vegetables into your diet can help lower high blood pressure.
FAQs
Q: What is the optimal amount of beetroot juice to drink daily?
A: The optimal amount of beetroot juice to drink daily is 250 mL, as it has been shown to have the greatest benefits in lowering blood pressure.
Q: How long does it take to see the benefits of drinking beetroot juice?
A: The benefits of drinking beetroot juice can be seen in as little as three hours, but drinking it daily for at least two months offers the best long-term results.
Q: Are there any alternatives to beetroot juice?
A: Yes, other veggies are packed with nitrates, such as spinach, arugula, fennel, celery, and kale.
Q: Can drinking beetroot juice replace medication for high blood pressure?
A: No, drinking beetroot juice should not replace medication for high blood pressure. It is recommended to consult with a healthcare professional before making any changes to your diet or medication regimen.
