Summer is the time for fresh fruits, vegetables and their juices. Fresh juices are way better than any aerated or artificially sweetened drinks to quench the constant thirst for something refreshing. But some fruit juices have more health benefits to offer! I saw my mother sipping a glass of beetroot juice one day. I wondered why she made the unique choice. She says this red-violet coloured drink is a good detox and also healthy for people with hypertension.
Beetroot is itself packed with healthy nutrients and minerals. It is good for digestion, boosts skin and hair health, as well as improves athletic performance. Its antioxidant properties make it a good weight-loss food to add in your diet!
Is beetroot juice good for hypertension?
Hypertension is a growing lifestyle concern for people of all age groups. As per World Health Organization estimates, almost 1.3 billion adults aged 30–79 years worldwide have high blood pressure. Of this, 46 percent adults are unaware that they have the condition.
For those who are aware of their high blood pressure problems, try to manage it with medication and lifestyle changes. And one big part of that is improving your diet and eating more consciously.
Adding beetroot juice to the everyday diet can be a natural way to manage high blood pressure. There are many other health benefits of beetroot too!
Nutritionist Nisha Mandal, Motherhood Hospital, Gurugram, tells Health Shots, “Addition of beetroot to the diet routine shows significant results in lowering high blood pressure. Being rich in antioxidants, vitamin and minerals, beetroots have ample health benefits, but its richness in dietary nitrate (NO3) make it a superfood for hypertension.”
She explains that dietary nitrate is converts into biologically active nitrite (NO2) and nitric oxide (NO). “In human physiological functioning, nitric oxide relaxes and dilates blood vessels which is helps In decreasing the high blood pressure significantly,” adds Mandal. Spinach, celery, cabbage and radish are also some such foods which increase nitric oxide.
Studies on the relationship between beetroot juice and hypertension
Drinking a 250 ml cup of beetroot juice each day could lower the blood pressure of people with high blood pressure, according to a 2015 research funded by the British Heart Foundation (BHF) at Queen Mary University of London. Some studies also claim that consuming 2 cups of beetroot juice daily may be beneficial.
The BHF study concluded that consuming a cup of beetroot juice led to a decrease of 8/4 mmHg in blood pressure, bringing the levels to normal for the subjects. This makes it significant considering the cardiovascular complications that hypertension can raise in the long run.
A 2008 randomized controlled trial tested the effect of raw beetroot juice on blood pressure levels. As per the results, healthy volunteers recorded reduced BP approximately 3 hours after consuming 500 ml of beetroot juice.
If the idea of trusting a natural product over a pill to manage hypertension seems appealing to you, get your glass of beetroot juice ready! But before you do that, check with your medical expert.
Also read: Beetroot juice is one secret to healthy ageing, reveals study
How to use beetroot juice for hypertension?
Health Shots reached asked nutritionist Nisha Mandal, about the best way to use beetroot for hypertension management.
The expert says, “For better results , the best way to consume beetroot would be in the form of juice without adding salt or sugar to it. One can have approximately 180 ml to 250 ml daily for two weeks continuously.”
Making beetroot juice is simple! You could simply juice the beets or use it with other fruits or vegetables. The ABC juice, involving apple, beetroot and carrot, for example, is very popular.
Here’s the simplest way to make beetroot juice:
* Peel the beets
* Cut them into chunks
* Put them in a juicer or blender
* Add a little water
* You could add more fruits and vegetables for taste and other health benefits.
But here’s a piece of advice shared by Professor Amrita Ahluwalia, Lead Author of the BHF study. She says when you plan to use beetroot for high blood pressure, avoid boiling it as dietary nitrate is water soluble. However, you could steam, roast or drink it in the form of juice.
Side effects of beetroot juice for blood pressure patients
Experts say patients need to be conscious about beetroot consumption if they are already on BP medicines. So, it would be best to consult your doctor before deciding to add it to your diet.
According to Nisha Mandal, “Beetroot does not have many side effects on body, but those who have Hypotension should avoid having. Also, since it is rich in oxalate and fiber, those who have kidney stones and Irritable Bowel Syndrome should avoid beetroot.”
You should also not get worried if you begin to consume beetroot juice and observe a change in urine or stool colour. A reddish tinge would be absolutely normal!
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