August 28, 2025

Move over medicines, here comes the mighty beet! New research shines a vibrant spotlight on this humble vegetable as a natural helper to manage blood pressure. A study published in Free Radical Biology and Medicine revealed that drinking nitrate-rich beetroot juice lowers blood pressure and positively changes oral bacteria, especially in older people. But how does this magical veggie do it? Scientists tested 39 young adults under 30 and 36 older adults in their 60s and 70s. They drank nitrate-packed beetroot juice or a fake version without nitrates for two weeks each, with a break in between. Guess what? Older participants, who started with higher blood pressure, saw real drops after the beet juice phase. Their mouths also got healthier – bad bacteria like Prevotella dropped, while good ones like Neisseria increased. Experts explain this beet power is all thanks to nitrates. Sonya Angelone, a nutritionist, says, “Beets contain nitrates which are converted to nitrites by good bacteria in the mouth.” Then, in the stomach, nitrites turn into nitric oxide, a key player that relaxes and widens blood vessels. Doctor Cheng-Han Chen adds, “This process improves blood pressure.” But here’s the catch: for nitrates to work, your mouth needs the right bacteria. Nutritionist Christy Brissette warns, “Without the right bacteria in your mouth, the nitrates in beets won’t work as effectively.” Beets don’t stop at blood pressure. They pack fiber for digestion, antioxidants to fight inflammation, and essential nutrients like potassium and folate for heart wellbeing. Some research even hints they can boost exercise performance by powering up cell energy. How much beet magic should you try? Angelone suggests about a cup of beets or beet juice daily. But don’t toss your pills yet; Dr. Chen says beet juice offers “modest but measurable” blood pressure drops and is best as a helpful extra, not a replacement. Not fond of beets? No problem – nitrate-rich greens like spinach, celery, and kale can help too. In a world where heart health can be complicated, this study gives a tasty, simple twist: eat your beets and give your heart and smile a vibrant boost!

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Tags: Beets, Blood pressure, Nitrate, Heart health, Oral bacteria, Beetroot juice,