What do beets do for blood pressure, and how many should you eat?

What Do Beets Do for Blood Pressure?

High blood pressure (hypertension) affects millions worldwide and increases the risk of heart disease and stroke. Many people look to natural strategies—like dietary changes—to help manage blood pressure. Beets have gained attention because research suggests they can support healthy blood pressure levels. Below, you’ll find clear, evidence-based information on how beets work, how many you should eat, practical tips, and precautions.

---

Nutritional Profile of Beets

Beets are root vegetables rich in vitamins, minerals, and plant compounds. A 1-cup (136 g) serving of cooked beets provides:

• Calories: 59
• Fiber: 3.8 g
• Vitamin C: 6.7 mg (11% DV)
• Folate (B9): 148 µg (37% DV)
• Potassium: 518 mg (15% DV)
• Nitrates: ~250 mg (varies by source)

Beets also contain antioxidants like betalains, which give them their deep red color and may help reduce inflammation.

---

How Beets Help Lower Blood Pressure

1. Dietary Nitrates and Nitric Oxide

• Beets are rich in nitrates.
• In your mouth and stomach, nitrates convert to nitrites, then into nitric oxide.
• Nitric oxide relaxes and dilates blood vessels, improving blood flow and lowering blood pressure.

2. Scientific Evidence

Clinical trials and meta-analyses in reputable journals show:

• Systolic blood pressure (the top number) can drop by 4–10 mm Hg after consuming beet juice or beets.
• Diastolic blood pressure (the bottom number) can decrease by 2–4 mm Hg.
• Effects may appear within 2–3 hours and last up to 24 hours.
• Regular intake tends to sustain benefits.

---

How Many Beets Should You Eat?

The key is getting enough dietary nitrates. Research generally uses:

• Beet Juice: 250–500 ml per day (equals about 1–2 cups).
• Cooked Beets: 1–2 cups daily (roughly 1–2 medium beets).

Here’s a simple guideline:

• Aim for one cup of cooked beets (about 136 g) or 250 ml of beet juice per day.
• If you prefer whole beets, consider 1–2 medium beets (peeled weight around 150–200 g) daily.
• Spread intake across the week if daily servings feel too much; consistent, regular intake is more important than a single large dose.

---

Practical Ways to Include Beets

Beets are versatile and can be enjoyed raw, cooked, or juiced. Try these simple ideas:

• Beet Juice: Blend or juice fresh beets with a bit of apple or carrot to improve taste.
• Roasted Beets: Toss beet chunks with olive oil, salt, and pepper; roast at 400°F (200°C) for 30–40 minutes.
• Beet Salad: Grate raw beets into salads or slaws with lemon juice and fresh herbs.
• Smoothies: Add cooked or raw beet pieces to a fruit smoothie—berries, banana, and spinach work well.
• Soups and Stews: Stir diced beets into vegetable soups or stews for color and nutrition.

---

Who Should Be Cautious?

Beets are safe for most people, but consider precautions:

• Kidney Stones: Beets contain oxalates, which can contribute to kidney stones in susceptible individuals.
• Low Blood Pressure: If you already have very low blood pressure or take blood-pressure–lowering medications, talk with your doctor before adding high-nitrate foods regularly.
• Beeturia: Eating beets can turn urine or stools pink/red. It’s harmless but can be alarming if unexpected.

---

When to Seek Professional Help

While adding beets can support healthy blood pressure, they’re not a substitute for medical advice or treatment. If you experience:

• Persistent high readings (e.g., ≥130/80 mm Hg)
• Dizziness, chest pain, or severe headaches
• Any other concerning symptoms

…consider doing a free, online symptom check, using the doctor approved Ubie Symptom Checker. And always speak to a doctor about anything that could be life threatening or serious.

---

Summary

• Beets are high in nitrates, which convert to nitric oxide and help relax blood vessels.
• Studies show daily beet intake (1 cup cooked or 250 ml juice) can lower systolic BP by 4–10 mm Hg.
• Incorporate beets into your diet via roasting, salads, juices, or smoothies.
• Watch for oxalates if you’re prone to kidney stones, and consult your doctor if you have very low blood pressure.
• For any severe or persistent symptoms, speak to a doctor and consider a free, online symptom check, using the doctor approved Ubie Symptom Checker.

Beets can be a nutritious, tasty addition to your routine. Combined with a balanced diet, exercise, and any prescribed medications, they may help you maintain healthier blood pressure levels. Always discuss major diet changes or health concerns with your healthcare provider.