Recent research shows that lower blood pressure is better. In fact, the study (called SPRINT, for Systolic Blood Pressure Intervention Trial) was halted early because the scientists were so impressed with the benefits of lower blood pressure in protecting the heart and the kidneys. Unfortunately, the actual data from the SPRINT study have not yet been published, but we have written about it here. Pharmacologist David Kroll also discussed the study with us on our radio show.
Are There Natural Approaches to Lowering Blood Pressure?
For many people, getting blood pressure into the preferred range requires medication. In fact, more than one medicine may be required. But these drugs frequently have side effects. Perhaps that is why people are so interested in natural ways of lowering blood pressure. That is what is on this reader’s mind:
Q. I’ve heard that eating beets lower blood pressure in four hours. Can you confirm this?
A. Absolutely. A study published in the journal Hypertension (May, 2013) demonstrated that beetroot juice (the British way of saying beet juice) significantly lowered blood pressure in hypertension patients within four hours. In fact, some subjects saw blood pressure reductions within two to three hours. The effect was maintained throughout the day.
Beets are a good source of dietary nitrate, which indirectly leads to the formation of nitric acid. This compound helps improve blood vessel flexibility and lower blood pressure.
Beets and Dietary Nitrate:
A recent review of beet juice suggests that this functional food may enhance physical activity, reduce blood pressure and improve cardiac function (Nutrients, April 14, 2015). There is no reason to assume that eating beets would be different from drinking beet juice in this regard, although one might need a larger volume of beets to provide the same amount of dietary nitrate.
Although consuming beet juice appears promising, it can be pricey. In addition, not all the randomized control trials point in the same direction. Although a British study of 68 individuals with high blood pressure showed that a daily cup of beet juice lowered blood pressure consistently over the course of a month (Hypertension, Feb., 2015), an Australian study of 27 hypertensive people showed that drinking beet juice every day for a week had no effect on blood pressure (American Journal of Clinical Nutrition, Aug., 2015).
Beets and Kidney Stones:
This leaves people with elevated blood pressure in something of a quandary: is it worthwhile to eat beets or drink beet juice? To answer, it is important to consider the possible downsides of consuming beets on a regular basis. The first-time consumer of beets may become alarmed at red urine or feces, but the experienced beet connoisseur knows this is nothing to worry about.
The high content of oxalate in beets and beet greens could be troublesome, however, especially for those who are prone to kidney stones. (We have written about this problem here.) People who have experienced this excruciating pain will probably choose another approach to blood pressure control.
Our Guide to Blood Pressure Treatment offers details to many other non-drug approaches to controlling hypertension, along with the pros and cons of the most common medications.
