Nutritionist Cory Rodriguez, who regularly collaborates with NHS doctor Karan Rajan on social media, has identified beetroot as the "best food for high blood pressure." In a video examining health conditions and beneficial foods, Rodriguez explained that beetroot contains plant nitrates, which help relax blood vessels and lower blood pressure. Beetroot is widely available and costs as little as 78p.
Scientific Support for Beetroot's Benefits
Extensive documentation supports Rodriguez's claim. One study involving men and women who drank beetroot juice found an "overall trend" towards lower blood pressure, with a "significant" effect in men. Another study noted that nitrates from beetroot juice "may reduce [blood pressure] in hypertensive individuals with no sign of development of tolerance," though it cautioned that "certainty of evidence is low, and results should be interpreted with caution."
The British Heart Foundation states: "We know nitrates found naturally in beetroot can help keep blood pressure in check. But other fruits and vegetables, such as spinach, celery, kale, bananas and strawberries, are also sources of nitrates. Beetroot, like other fruit and vegetables, contains other nutrients, such as flavonoids, polyphenols and potassium, which could help lower blood pressure." The foundation adds: "From the research done so far, we do not know if there is something special about beetroot or whether other fruit and vegetables would have the same effect."
Additional Expert Opinions
Doctor Chris van Tulleken, author of Ultra-Processed People and a BBC science presenter, alongside Dr Andy Webb of King's College London, conducted a small experiment and concluded: "Our small study adds to a growing number which suggest that eating beetroot and garlic regularly may help reduce your blood pressure." They added: "But these aren't the only foods that can do this. The active ingredient in beetroot, nitrate, is present in plenty of green vegetables: celery, lettuce, watercress, rocket, spinach, chard, broccoli, for example."
Other Foods Good for Blood Pressure
In addition to beetroot, nitrates can be found in spinach, celery, kale, bananas, and strawberries. Wholegrains like brown rice, wholemeal bread, and oats contain more nutrients and fibre than refined starchy carbs; the British Heart Foundation notes that "eating more fibre has been linked to a lower risk of heart and circulatory diseases." Lean protein sources such as chicken, turkey, fish, eggs, and beans are also beneficial, as are milk and dairy products like natural or Greek yoghurt as part of a healthy, balanced diet.
The DASH diet (Dietary Approaches to Stop Hypertension) is specifically designed to lower blood pressure. Its principles include eating plenty of fruits, vegetables, wholegrains, and dairy products while consuming less salt, saturated fats, sugary foods, and alcohol.
Why High Blood Pressure Is Dangerous
High blood pressure raises the risk of dementia, stroke, and heart disease by narrowing and damaging arteries that supply blood to the heart. Often called the 'silent killer,' it typically presents no warning signs until it is too late. The condition is extremely prevalent, especially among older adults, many of whom may be unaware they are affected.
Other Foods for Specific Health Conditions
In the same video, Cory Rodriguez listed additional foods beneficial for specific conditions:
- Bitter melon for high blood pressure
- Black coffee for fatty liver
- Kiwi fruit for constipation and poor sleep
- Watermelon for dehydration
- Pumpkin seeds for PMS symptoms
- Oats for high cholesterol
- Tart cherries for muscle recovery
