A doctor has recommended a specific red vegetable to help lower blood pressure. Known as hypertension, high blood pressure affects approximately one in three adults in the UK. This condition means the heart must work harder to pump blood, placing strain on the heart, blood vessels, and other organs. If left untreated, it can lead to serious medical emergencies such as strokes and heart attacks.
Diet plays a major role in managing hypertension. Foods high in salt are a primary culprit because salt causes the body to retain water, increasing blood pressure. However, certain foods can have the opposite effect.
Doctor's Advice on Beetroot
In a video on TikTok, Doctor Suraj Kukadia, known online as Dr Sooj, highlighted the benefits of eating beetroot. He said: "Are beetroots good for you? Beetroots are an excellent source of dietary nitrate, which has been proven to lower blood pressure both centrally and peripherally. Additionally, it can help improve athletic performance. If you find the taste of beetroot too earthy, you can mix it with apple, ginger, or fruit juices."
Research Evidence
His advice is supported by studies. A 2015 study in the journal Hypertension by Queen Mary University of London found that a 250ml glass of beetroot juice led to an average blood pressure reduction of about 8/4 mmHg. This brought many participants' blood pressure back into a safe range. Researchers noted that every 2mmHg increase in blood pressure raises the risk of death from heart disease by 7% and stroke by 10%.
The blood pressure-lowering effect is attributed to high levels of dietary nitrates in beetroot. Other nitrate-rich foods include spinach, rhubarb, celery, lettuce, and watercress.
Lead author Professor Amrita Ahluwalia said: "Diseases of the heart and blood vessels remain the biggest cause of death worldwide. However, we can make lifestyle changes that dramatically improve heart health. This research shows that a daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure, and we can get it from beetroot and leafy green vegetables."
A 2022 meta-analysis in Frontiers in Nutrition reviewed seven studies and concluded that nitrates in beetroot juice reduce systolic blood pressure in patients with arterial hypertension, though not diastolic. Daily consumption over 60 days yielded the best results.
NHS Recommendations
To lower blood pressure, the NHS advises: maintaining a healthy, balanced diet; exercising regularly (at least 150 minutes per week); losing weight if overweight; limiting salt intake; avoiding excessive alcohol (no more than 14 units per week); reducing caffeine from coffee, tea, and cola; and not smoking. If concerned about blood pressure, consult a GP.
