At the local coffee shop, you may have already sipped beetroot juice, not knowing that it could do more than refresh you. This colorful drink is attracting the attention of researchers for its potential benefits on cardiovascular health — particularly on blood pressure. Decryption.
Understanding Blood Pressure
Before exploring the virtues of beet juice, a reminder is in order.
“Blood pressure corresponds to the pressure exerted by the blood on the walls of your arteries. When it is too high (we speak of hypertension), the heart must exert more effort to pump blood, which increases the risk of vascular accident, heart attack or kidney failure. The main causes are multiple: stress, a diet that is too salty or ultra-processed, lack of physical activity, being overweight, excess alcohol, tobacco or even genetic predispositions“, explains Julie Boët, dietitian-nutritionist.
Heart-healthy nitrates
If beet juice arouses so much interest, it is thanks to its richness in natural nitrates. These compounds, once processed in the mouth and body, stimulate the production of nitric oxide, a molecule that dilates blood vessels and facilitates circulation. “It is this nitrate-nitrite-nitric oxide mechanism which has been highlighted by experimental and human studies: after ingestion of a dose of nitrate (for example in beet juice), we observe an increase in salivary/plasma nitrites and, in the short term, a measurable drop in blood pressure in healthy volunteers.“, specifies the expert.
Result: circulation becomes smoother and the pressure in the arteries can decrease slightly. Several studies confirm that regular consumption of beet juice could lower blood pressure by 5 to 8 mmHg in certain hypertensive people.
“It’s not huge, but on a population scale, it’s already significant for cardiovascular health. On the other hand, the results are not the same for everyone: some people respond better than others, and the effect can depend on the dose, frequency and method of preparing the juice, basic health status”underlines Julie Boët.
Some precautions to know
While it is generally safe, beet juice can color urine or stools red, a harmless effect. On the other hand, people prone to kidney stones should avoid overdoing it, as beets are rich in oxalates.
And if you are under treatment for hypertension, medical advice is required before consuming it regularly.
“Beet juice can enhance the hypotensive effect of medications,” warns the dietician. “Not all beet juice is created equal either. A good juice should be 100% pure, with no added sugars or artificial flavors. Cold-pressed juices retain their nutrients and active nitrates even better. Finally, avoid ‘concentrate-based’ or very sweet versions“, she recommends.
Good news for home-made lovers: juice prepared in a centrifuge or extractor remains the best option. “However, avoid using an antiseptic mouthwash before drinking it, as this destroys the good bacteria which participate in the transformation of nitrates into nitric oxide.“, advises the specialist.
A health asset, but not a magic wand
Drinking beetroot juice can be a real boost to your health, provided you integrate it into your overall lifestyle. “It’s not a miracle solution“, recalls Julie Boët, who encourages you to act on several levers to sustainably regulate your tension:
- Move regularly:walking, swimming, cycling or gardening are great for the heart” ;
- Limit salt: “Ready meals, cold meats and certain cheeses contain a lot of it. ;
- Focus on a diet rich in plants: “vegetables, fruits, legumes, oilseeds, fatty fish.”
“Reducing alcohol and tobacco, and placing importance on sleep and stress management is also essential”concludes the dietician.