It’s easy to think that the solution to high blood pressure has to be complicated. But sometimes, support comes from the most unexpected places—like a humble beetroot.
In recent years, beets have gained attention not just as a colorful addition to salads and juices, but as a natural ally for heart health. Several studies suggest this small root may do more for the body than we once thought—especially when it comes to blood pressure.
And the best part? It’s not about miracle cures or hard-to-find powders. Just real food, with some surprisingly powerful properties.
Why beets? – It’s all about nitrates
So what is it about beets that makes them so interesting in relation to blood pressure?
The answer is nitrates. Beets are naturally rich in these compounds, which the body converts into nitric oxide—a tiny molecule with a big effect. Nitric oxide helps blood vessels relax and widen, making it easier for blood to flow. As a result, blood pressure often drops—sometimes within just a few hours.
Research in this area is growing rapidly. Multiple studies have shown that both beetroot juice and whole beets can help lower blood pressure—sometimes with surprisingly noticeable results.
It’s not magic. It’s biology. And a reminder that what we eat really can make a difference.
How much do you need—and in what form?
You don’t have to live on beets to see a benefit—but more than a single slice on your sandwich might be required.
Most studies have used beetroot juice, around 200–500 ml (roughly 1 cup). Results have been seen within a few hours, but the effects don’t last forever. That’s why consistency is key—better to have a little often than a lot once in a while.
Juice isn’t your only option, though. Cooked beets, grated raw in a salad, or blended into a smoothie can also work—as long as the nitrates are still present.
It’s not about finding a miracle drink. It’s about giving your body a steady supply of what it thrives on. And like most things, the more naturally it fits into your day-to-day life, the better it tends to work over time.
A few things to keep in mind
Beets are powerful—but they also come with a few surprises.
First: yes, they can turn your urine or stool pink or red. Totally harmless, but a bit startling if you’re not expecting it. No need to worry—just a sign that your body is doing its job.
Second: while beets have many health benefits, they also contain natural sugars. It’s generally not a problem, but if you have diabetes or sensitive blood sugar, it might be worth keeping an eye on your portion size.
And most importantly: beets can offer great support—but they’re not a replacement for medications or medical advice. Think of them as a complement, not a cure-all, and they can be a valuable part of your health toolkit.
A small root with a big impact
Beets may not be a miracle food—but they’re not far off from being a natural supplement that truly makes a difference. Thanks to their nitrate content, they offer gentle support for blood pressure—without side effects or complicated routines.
They’re affordable, easy to find, and simple to incorporate into your meals—as juice, in a salad, or roasted with olive oil. No fancy powders or elaborate recipes—just a root vegetable your body seems to appreciate.
And sometimes, that’s all it needs to be. Simple. Natural. Effective.
- Swedish: Rödbetor och blodtryck
