Unlock Nature’s Secret: This Unlikely Root Vegetable Could Revolutionize How You Control Blood Pressure!

Ever wondered if a simple beet could pack a punch strong enough to drop your blood pressure? Sounds like the kind of secret weapon we all wish we had tucked in the fridge, right? Well, a fresh study just rolled in showing that this humble root veggie might actually be doing more than just jazzing up your salad bowl. Turns out, as older adults sipped on beet juice, not only did their oral bacteria swing into a healthier gear, but their blood pressure took a noticeable dip too — no fancy meds, just nature’s own formula doing its thing. Intrigued? You should be! Let’s dive into what makes beets more than just a colorful side dish and how they could quietly work to keep your heart ticking smoother. LEARN MORE

• A new study examines the way a common vegetable may be able to help lower blood pressure in adults.
• As older participants drank beet juice, their oral bacteria changed, and their blood pressure dropped.
• Here’s what you need to know about this new research.

There are a lot of things in life that can influence your blood pressure, including how often you work out and how much stress you’re under. But some new research suggests that you might be able to counteract high blood pressure to some degree with a humble veggie: the beet.

That’s the major takeaway from a study published in the journal Free Radical Biology and Medicine (and plenty of other research, TBH). But why beets? And how much of the stuff do you need to consume to really reap the health benefits? Here’s what you need to know, with expert insights from a doctor and two nutritionists.

Meet the experts: Sonya Angelone, RDN, a nutritionist and registered dietitian based in San Francisco; Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Christy Brissette, MS, RD, owner of 80 Twenty Nutrition

What did the study find?

For the study, researchers recruited 39 people under the age of 30 as well as 36 people in their 60s and 70s, and had them go through two different two-week phases. In one phase, they consumed nitrate-rich beetroot juice (a.k.a. beet juice) daily. In the second phase, people consumed a placebo version of the drink with nitrates removed.

In case you’re not familiar with nitrates, they’re compounds of nitrogen and oxygen that occur naturally in the soil, water, vegetables, and processed meats. Nitrates in vegetables are converted to nitric oxide, which has heart-health benefits.

Between the two phases, the participants had a two-week “wash out” period to reset their bodies. The researchers also used bacterial gene sequencing to find microbes that were in the participants’ mouths before and after each treatment phase. They took blood pressure readings, too.

Researchers ultimately found that participants’ oral microbiome changed dramatically after they consumed the nitrate-rich beet juice, but there were differences between the older and younger groups. The older group experienced a noticeable drop in the oral bacteria Prevotella after drinking beet juice, as well as an increase in good oral bacteria, like Neisseria.

The older group initially had higher average blood pressure readings at the beginning of the study, but their blood pressure dropped after they had the nitrate-rich beetroot juice. (But not after they had the placebo drink.)

How do beets help lower blood pressure?

This isn’t the first study to link beets to lower blood pressure. A scientific analysis published in 2022 found that people saw an improvement in their blood pressure consuming 70 milliliters, 140 milliliters, and 250 milliliters (about a cup) of beet juice a day.

Another analysis published in 2024 found that there was a “significant effect” on systolic blood pressure (the top number in a blood pressure reading) up to 90 days after participants had a daily dose of beet juice.

But…why? Well, it’s a slightly complicated process. “Beets contain nitrates which are converted to nitrites by good bacteria in the mouth,” explains Sonya Angelone, RDN, a nutritionist and registered dietitian based in San Francisco. “The nitrites-rich saliva is swallowed, where it is converted to nitric oxide in the stomach.”

That nitric oxide is then absorbed into the bloodstream, where it helps blood vessels relax and widen, in a process called vasodilation, says Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. “This process improves blood pressure,” he says.

The bacteria in your mouth matters, too. “Without the right balance of good bacteria in your mouth, the conversion of the nitrates in beets can’t happen, so you won’t get the blood pressure-lowering effects from beets or beet root juice,” says Christy Brissette, MS, RD, owner of 80 Twenty Nutrition. “Eating a diet that is high in inorganic nitrates from beets and green leafy vegetables also seems to prevent the growth of unhealthy bacteria in the mouth, which could also help to lower blood pressure.”

What other health benefits do beets have?

Beets actually have a lot going for them outside of blood pressure. They’re also a good source of fiber “which is good for digestion and gut health,” Angelone says. And they contain antioxidants which can help reduce inflammation and lower your risk for chronic diseases.

Not only that, beets contain folate and potassium, which are good for heart health. “They may also support athletic performance by enhancing the mitochondrial function, the energy producing structure in the cells,” Angelone says.

How much should I be eating to reap the benefits?

To get the health benefits from beets, it’s good to eat about a cup of the veggie nearly every day, Angelone says.

Of course, if you have high blood pressure, Brissette says it’s important to talk to your healthcare provider about the lifestyle moves you’re making to try to get that blood pressure back down. Also, keep in mind that beets or beet juice aren’t designed to replace any blood pressure-lowering medication you may be on—but they can support your efforts, per Dr. Chen. “The reductions in blood pressure are modest, but they are measurable,” Dr. Chen adds.

One more thing to point out: Beets aren’t the only nitrate-rich veggie out there. So, if this vegetable isn’t for you, consider loading up spinach, celery, and kale to reap similar benefits.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.