When it comes to foods that reduce hypertension, herbs and vegetables come to the mind first. It is a good thing that many vegetables produced in most countries are packed with nutrients that can be effective for reducing hypertension. For optimal benefit, it is a good idea to have vegetables in a raw or slightly cooked form. Having these overcooked can destroy the important nutrients that help manage or even treat hypertension. Beets are one of the most recommended vegetables for hypertension treatment.
The intake of beet juice is found to be effective in lowering blood pressure levels in hypertension patients, in the short-term as well as in the long term. Researchers published a report in 2015 that showed that the consumption of red beet juice helped reduce blood pressure in hypertension patients who had around 1 cup or 250 ml of the juice for 4 weeks, every day. In just a span of 24 hours, some positive effects were noticed by researchers.
In the same study, people who consumed a cup of this juice daily were found to have an average of about 8/4 millimeters of mercury (mm Hg) reduction in blood pressure levels. For a lot of people, such a change helped give them a normal range blood pressure. On an average, just one blood pressure medicine can reduce BP levels by as much as 9/5 mm Hg.
Why Do Beets Help Reduce High Blood Pressure?
Researchers suggested that the ability of beets to reduce blood pressure levels stems from the high levels of inorganic nitrate that are present.
It can be useful to consume 1 glass of juice of beets every day. These may also be added to salads or even prepared as a nutritious side dish. You can find beetroot juice products easily available for purchase on web stores.
While preparing beets as a side dish, you need to take care not to add any salt to the entire cooking process. This is because the sodium will lead to a rapid rise in blood pressure levels, and can nullify all the benefits that can be obtained from beets for blood pressure reduction in the body.
It is a good idea to try and eat on a daily basis a minimum of one portion of green vegetables along with at least two other vegetables. You can also add in some fruits, such as Kiwis, which are known for similar benefits as Beets.
ABOUT THE AUTHOR: James Johnson is the founder of Healthy Reports. He is a seasoned researcher and author with over 15 years of experience. He has a unique combination of experience and skills in nutrition, dietetics, and communication.