Beetroot Juice: Kitchen Ingredient to Control High Blood Pressure as per a Harvard Doctor

One of the increasing health issues in India and worldwide is high blood pressure also known as hypertension. Hypertension can be referred to as the silent killer as it slowly raises the chances of heart attacks, strokes, and kidney failures, among other severe health issues. The world health organization estimates that more than one billion individuals around the world are victims of this condition. Yet there is one common kitchen ingredient that could assist you in maintaining your blood pressure without any medication. According to recent findings of leading healthcare professionals, beetroot juice may be the solution.

Dr Sethi, a renowned gastroenterologist trained at AIIMS, Harvard, and Stanford, posted on his instagram page the secret ingredient of our kitchen that can save us from the silent killer called blood pressure (BP). His instagram video titled, “one of the most effective beverages for people with high blood pressure” highlighted this home remedy for BP. 

Why Is High Blood Pressure Dangerous?

Hypertension also exhibits no clear signs easily which makes it hard to notice unless one monitors. When unresolved, it may affect the blood vessels and other important organs, eventually. That is why it is important to control the blood pressure and avoid long-term issues of heart problems  and the overall well-being.

The Natural Blood Pressure Remedy is Beetroot Juice

Recently, beetroot juice was referred to by Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, as one of the best drinks for people with high blood pressure. His tips which went viral on social media are now supported by medical research and health experts all over the world.

The magic is in the high nitrate levels of beetroot. The dietary nitrates are then transformed into nitric oxide, when you consume beetroot juice. Water nitric oxide relaxes and expands blood vessels, a process referred to as vasodilation. This enhances blood circulation resulting in a decrease in blood pressure particularly the upper (top) blood pressure number of your blood pressure reading.

A 2021 review in Nutrients reported that dietary nitrate supplementation has been shown to lower blood pressure in healthy individuals and those with hypertension in a significant way and particularly when it is beetroot juice based. The effects are felt in a matter of hours and it could continue for 24 hours when taken regularly. 

What is Beetroot Juice?

1. Nitrates in beetroot juice are not the only thing. It is full of vital minerals and antioxidants to keep the heart healthy:
2. Potassium: Balances the level of sodium, it helps in the regulation of blood pressure.
3. Magnesium: Magnesium is required in heart dynamics and blood tone.
4. Iron: promotes the health of red blood cells and transportation of oxygen.
5. Vitamin C and folate: These are antioxidants with properties that help in the metabolism.

What Do Experts Comment?

According to a Research by Queen Mary University of London which revealed an average of 8mmHg systolic and 4mmHg diastolic in blood pressure reduction after subjects consumed mixed 250 ml beetroot juice daily compared to those who took placebo treatment. The American Heart Association observes that the minimal decrease in blood pressure can reduce the chance of stroke by 10 and cardiac disease death by 7%. 

Other advantages of beetroot juice: Beyond Blood Pressure

Beetroot juice is used by athletes as a natural pre-workout juice. It is able to increase endurance by 16 percent with high-intensity training; this is mostly for low-fit individuals. Also, antioxidants present in beetroot juice have the benefit of combating oxidative stress, immunity-boosting and possibly liver/brain protection.

Warnings about Beetroot Juice Consumption 

Although beetroot juice is natural and mostly safe, it is not a substitute for prescribed blood pressure drugs, especially in subjects with moderate and severe hypertension. Bear in mind the following:

• Beeturia: Drinking beet juice may cause red or pink urine—harmless, but surprising!
• Kidney Stones: Beets have oxalates, which can predispose people prone to the formation of kidney stones.
• Blood sugar: Beet juice contains a lot of natural sugars, individuals with diabetes are advised to take beet juice in limited formulae.
• Medication Interaction: You must avoid taking the beetroot juice in case you consume blood pressure drugs or nitrates to relieve chest pains since this may lead to an interaction with other medications.

How to Include Beetroot juice in the diet? 

• Begin by taking one-half of a glass per day and observe the reaction of your body.
• Select raw, cold-pasteurized juice that does not contain sugars, or artificial preservatives.
• Take it on an empty stomach in the morning or one or two hours prior to an exercise.
• Complement it with a healthy diet that satisfies serving whole-grain products, fruits, leafy greens, and skinny meat.

To control blood pressure, Dr Sethi advises beetroot juice to be consumed while also doing normal exercise activity, high potassium-low sodium diet, coping strategies such as stress reduction (such as yoga or mindfulness), and a proper sleep pattern.

Beetroot juice can be an incredibly powerful natural supplementation to enable healthy blood pressure and better heart health in general. Although it is not considered a magic home remedy for BP, making this a part of your diet combined with the medically proven lifestyle changes, would actually have a significant effect on your health.