Beet juice helps your blood vessels relax
Plasma nitrate, dietary nitrate, blood pressure, and vascular health biomarkers: a GRADE-Assessed systematic review and dose-response meta-analysis of randomized controlled trials
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The effect on blood pressure was stronger in hypertensive individuals, with a 0.38 mmHg drop per mmol vs. 0.28 mmHg in healthy people.
Most supplements work better in healthy people, but here, the people who need it most—those with high blood pressure—got the biggest benefit.
Practical Takeaways
Drink 1 cup (250ml) of beetroot juice or eat 1.5 cups of raw spinach daily to get ~1mmol of nitrate.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The effect on blood pressure was stronger in hypertensive individuals, with a 0.38 mmHg drop per mmol vs. 0.28 mmHg in healthy people.
Most supplements work better in healthy people, but here, the people who need it most—those with high blood pressure—got the biggest benefit.
Practical Takeaways
Drink 1 cup (250ml) of beetroot juice or eat 1.5 cups of raw spinach daily to get ~1mmol of nitrate.
Publication
Journal
Nutrition Journal
Year
2025
Authors
Mostafa Norouzzadeh, Minoo Hasan Rashedi, Shadi Ghaemi, Niloufar Saber, Artemiss Mirdar Harijani, Hamzeh Habibi, Soroush Mostafavi, Fatemeh Sarv, Hossein Farhadnejad, Farshad Teymoori, Mohsen Khaleghian, P. Mirmiran
Related Content
Claims (6)
Drinking beetroot juice every day with at least 397 mg of nitrate can lower high blood pressure as much as common blood pressure pills do.
If you eat more foods rich in nitrate—like spinach or beets—your blood pressure might drop a little bit each day, and this effect is even stronger if you already have high blood pressure. It could be a natural way to help manage blood pressure without pills.
If you eat a little more nitrate-rich food like spinach or beets each day, the amount of nitrate in your blood goes up by a predictable amount, which might help your heart by turning that nitrate into a substance that relaxes your blood vessels.
Eating a little more nitrate-rich food each day—like beets or spinach—can help your blood vessels work better, making them more flexible, and this happens even if your blood pressure doesn’t drop.
Eating a little more nitrate-rich food each day—like spinach or beets—might help keep your arteries more flexible as you age, making your blood flow a bit easier.