Some studies have suggested that the effects of beets on blood pressure are short lived and may not make a substantial difference on long-term blood pressure control ( 39, 40). Some research has shown that adding beets and beet products to your diet may help promote healthy blood pressure levels.įor example, a 2-week study in 24 people with high blood pressure found that consuming both 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly reduced blood pressure, although it found that the beet juice was more effective ( 38).Īlthough other studies have also linked beet and beet juice intake to positive effects on blood pressure, not all studies have shown positive results. They’re high in nitrates, which help relax blood vessels and may lower blood pressure ( 36, 37). Here are the 17 best foods for high blood pressure.īeets and beet greens are exceptionally nutritious, and eating them may help promote healthy blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.įollowing a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications ( 1).Ī healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels ( 1, 3). Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to reduce blood pressure levels. Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both ( 2).
Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease ( 1).
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