Do beets lower blood pressure ?

Beets, also known as beetroots, are a type of root vegetable that is rich in nutrients and has been associated with a variety of health benefits. Some research has suggested that beets may help to lower blood pressure, although more research is needed to confirm this.

Beets are a good source of nitrates, which are compounds that can help to relax and dilate blood vessels, leading to a decrease in blood pressure. Some studies have found that consuming beets or beet juice may help to lower blood pressure in people with hypertension, although the results have been mixed.

Here are some ideas for incorporating more beets or beet juice into your diet:

  • Add beets to salads: Beets can be thinly sliced or grated and added to salads for a colorful and nutritious addition.
  • Roast beets: Beets can be roasted in the oven until tender and then sliced or cubed and added to salads, sandwiches, or other dishes.
  • Make a beet smoothie: Beetroots can be blended with other ingredients, such as fruit and yogurt, to make a healthy smoothie.
  • Try beet juice: Beet juice can be purchased at some health food stores or made at home by juicing fresh beets. Beet juice can be consumed on its own or added to smoothies and other drinks.
  • Use beets in baking: Beets can be grated and added to baked goods, such as muffins and breads, to add moisture and a subtle sweet flavor.

    Here is a simple recipe for adding beets to salads:


    2 medium beets, thinly sliced or grated
    4 cups mixed salad greens
    1/4 cup crumbled feta cheese
    1/4 cup toasted nuts (such as almonds or walnuts)
    2 tablespoons olive oil
    1 tablespoon balsamic vinegar
    Salt and pepper to taste


    Preheat the oven to 400°F (200°C).

    Wrap the beets in foil and roast in the preheated oven for 30-40 minutes, or until tender.

    Let the beets cool, then thinly slice or grate them and add them to a bowl with the salad greens, feta cheese, and toasted nuts.

    In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.

    Toss the salad with the dressing and serve.

    focus photo of green vegetable

    This salad is a simple and flavorful way to add beets to your diet. It can be served as a side dish or as a main course, and can be enjoyed on its own or with a protein of your choice. Enjoy!

    Here is a simple recipe for making a beet smoothie:

    two clear glass mug with brown liquid and green leaf


    1 medium beet, peeled and chopped
    1 banana, peeled and frozen
    1 cup unsweetened almond milk
    1 cup frozen berries (such as strawberries, blueberries, or raspberries)
    1 teaspoon honey or other sweetener (optional)


    Place the beet, banana, almond milk, berries, and honey (if using) in a blender.

    Blend the ingredients on high speed until smooth, stopping to scrape down the sides of the blender as needed.

    Pour the smoothie into a glass and enjoy.

    This smoothie is a refreshing and nutritious way to incorporate beets into your diet. It is a great way to start the day, and can be enjoyed as a snack or light meal. Feel free to adjust the ingredients to your liking, such as using different types of milk or adding other fruits or vegetables. Enjoy!

    It is important to note that beets should not be used as a substitute for blood pressure-lowering medications or lifestyle changes recommended by a healthcare provider. If you have high blood pressure, it is important to speak with a healthcare provider to determine the best course of treatment for your individual needs.

    Beets can be consumed as part of a healthy diet, either cooked or raw. They can be roasted, steamed, or grilled, and can be used in a variety of dishes, such as salads, soups, and roasted vegetable medleys. Enjoy beets as part of a healthy and balanced diet to help support overall health and well-being.