Synopsis
New research indicates that incorporating beets into your diet may help manage blood pressure. A study in Free Radical Biology and Medicine revealed that nitrate-rich beetroot juice can lower blood pressure and positively alter oral bacteria, particularly in older adults. Experts attribute this to dietary nitrates in beets, which convert to nitric oxide, promoting vasodilation. While beets shouldn’t replace medication, consuming a cup daily, or similar beet juice portion, can be a supportive addition.
iStock Recent research indicates that beetroot juice can positively influence blood pressure and the oral microbiome, particularly in older adults. The study revealed that nitrate-rich beetroot juice led to measurable blood pressure reductions and beneficial shifts in oral bacteria. (Image: iStock) When it comes to heart health, most people think of exercise, stress management, and medication. But new research suggests an everyday vegetable may also play a powerful role in keeping blood pressure under control: the beet.
A study published in Free Radical Biology and Medicine has drawn attention for highlighting how beetroot juice can influence not just blood pressure but also the oral microbiome, a finding that could have long-term implications for cardiovascular care.
What the study revealed Researchers observed 39 younger adults under 30 and 36 older participants in their 60s and 70s. Over two different two-week phases, the groups consumed either nitrate-rich beetroot juice or a placebo version with the nitrates removed.
After a two-week “wash-out” period between phases, results showed significant differences. Older participants, who started with higher average blood pressure, experienced measurable reductions after drinking the nitrate-rich juice. Their oral bacteria also shifted, with harmful strains like Prevotella declining and beneficial strains such as Neisseria increasing.
These changes were absent when participants consumed the placebo version, reinforcing the role of natural nitrates in the process.
How beets support heart health So what makes beets so effective? Experts say it co
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