Abdellatif Pantaeva
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High blood pressure is a serious public health concern. It increases the risk of more dangerous health conditions, such as heart attack, stroke, and chronic heart failure. High blood pressure is also a major risk factor for kidney disease.
Beetroot contains high levels of dietary nitrate (NO3), which the body converts into biologically active nitrite (NO2) and nitric oxide (NO). In the human body, NO relaxes and dilates blood vessels.
Other leafy vegetables, such as lettuce and cabbage, also have high levels of the compound. They take it up from the soil through their roots.
A meta-analysis of 16 trials was published in The Journal of Nutrition in 2013.
The researchers found that “Inorganic nitrate and beetroot juice supplementation was associated with a significant reduction in systolic blood pressure.”
One major trial was carried out at Queen Mary University of London (QMUL) in the United Kingdom and published in the journal Hypertension. The research was funded by the British Heart Foundation.
They found the following results:
For the trial, Prof. Amrita Ahluwalia of the vascular pharmacology department at QMUL and her colleagues recruited 64 people aged between 18 and 85 years.
Half of the participants were taking prescribed medication for high blood pressure but did not reach their target blood pressure, and the rest had been diagnosed with high blood pressure but were not yet taking medication for it.
The participants were randomly assigned to one of two groups. One group consumed a 250-milliliter (ml) glass of beetroot juice, and the other group had the same, except their beetroot juice was nitrate-free.
The nitrate-free beetroot juice was the basis of the placebo group.
All groups consumed the juice daily for 4 weeks. They were also monitored for 2 weeks before and after the study, bringing the total trial period to 8 weeks.
The trial was double-blind, which means neither the administering clinicians nor the patients knew whether the beetroot juice they were given was the placebo or the active supplement.
During the 4 weeks in which they were taking the juice, patients in the active supplement group, whose beetroot juice contained inorganic nitrate, experienced a reduction in blood pressure of 8/4 millimeters of mercury (mmHg).
The first figure is systolic pressure, generated when the heart is pumping, and the second figure is diastolic pressure, created when the heart is relaxing and filling with blood. The 8/4-mmHg reduction brought the blood pressure of many participants back into the normal range.
In the 2 weeks after they stopped drinking the juice, their blood pressure returned to the higher levels noted at the start of the study.
This is the first study that shows evidence of dietary nitrate supplementation’s long-lasting benefit in a group of patients with high blood pressure.
The patients in the active supplement group also experienced a 20 percent or so improvement in blood vessel dilation capacity, and their artery stiffness reduced by around 10 percent.
Studies show that these changes are linked to a reduced risk of heart disease.
There were no changes in blood pressure, blood vessel function, or artery stiffness in the placebo group.
The authors note that the reduction achieved in the active supplement group is close to that achieved by medication. The average reduction in blood pressure caused by a single anti-hypertension drug is 9/5 mmHg.
The study concludes:
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What is in beet juice to lower blood pressure?
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