Will a glass of beet juice a day “keep high blood pressure away?”

bunch of beetsBeets for Blood Pressure

Recently somebody left me a comment enquiring whether eating beets was effective in helping to reduce blood pressure naturally.  This is a good question and one I wanted to look into since I never really was a fan of beets, or beetroots as they were called in England when I was growing up, and as such had tended to give them a wide berth as an adult.
Now I view them somewhat differently.

For me nowadays … Beets are simply unBeetable!!


Studies into beet juice as a supplement to lower blood pressure have promising results:

One of the most recent trials conducted by researchers at London’s Queen Mary University in the UK and sponsored by the British Heart Foundation has come up with some very encouraging results for those of us who are seeking ways to control blood pressure naturally, rather than having to rely upon ongoing pharmaceutical treatments in the form of blood pressure medications.

The trial was run for 4 weeks and involved 64 test subjects many of whom were already of blood pressure medication.  They were given a glass (250 ml) of beetroot juice to drink each day.  This juice contained dietary nitrate which in the body undergoes a conversion process to produce nitric oxide.  And nitric oxide in the body plays an important role in relaxing the opening up the blood vessels which impacts blood pressure readings.  In the study quoted above the findings were significant as the blood pressure levels of the test subject showed a drop in systolic blood pressure of 8 millimeters of mercury (mm Hg) and a drop in diastolic blood pressure of 4 mm Hg.

The good news was that in many cases this decrease was sufficient to bring many of the test subjects back into the normal blood pressure range.  And the placebo group showed no such improvement in their readings.

beets effect on BP

Feeling pretty buoyed up by the findings of this study, I decided to give beetroot juice a shot. 

One way that I found to incorporate beets into my daily diet, and also to ensure my VITAMIX JUICER gets a regular work out, was to come up with a beet smoothie drink. 


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I have been playing around with various ingredients, and will continue to do so, but I would like to share with you below the recipe which both my wife and I are really enjoying on a daily basis. 

Recipe for Nick’s Beet Smoothie:                  delicious beet smoothie                                                             

  • 2 medium beetroots
  • 2-3 beet leaves – can also substitute kale leaves
  • 3/4 cup frozen berries (my favourite are blackcurrants which give the drink a real tang!)
  • 1-2 celery stalks or arugula leaves
  • one small apple
  • 2 small pieces of ginger
  • 1 clove garlic
  • 1/2 cup of H2O
  • 1/2 – 3/4 cup of orange juice

Note: You can easily substitute other healthy vegetables, such as carrots, spinach, grapes and use other juices to sweeten as preferred, e.g. white grape juice, mango juice and so on.


Method:

Place frozen berries, beet quarters, beet leaves, apple slices, chopped celery, garlic, ginger into mixer, add liquid and simply mix together for 30-45 seconds.  Or use the smoothie setting if you have one!

This makes enough for 3-4 small cups of smoothie and if we do not consume it all in one day, I place the rest in the fridge for the following day. Ideally ‘though the drink should be taken fresh to ensure best availability of the nutrients in the mixture.

I find that the nice thing about making a smoothie in the Vitamix machine is that the drink comes out loaded with fibre.  The consistency of the drink can be varied by adding more, or less liquid according to taste. 

Note: it is best to use organic ingredients where possible and also to peel the beets, as leaving the skin on can result in a rather earthy taste which will not suit most palates.


I encourage anyone, who wants to help manage his or her blood pressure by this natural and nutritious approach, to try this out.  Not only will your BP thank you but you will also get a good surge of energy from drinking such a healthy and delicious smoothie!!

Happy Blending!!

8 Comments

  1. Jackie

    Great post on the benefits of juicing beets! I try to juice often and always include beets and ginger. I love their earthy taste and know with that kind of color, it must be good for the blood! Your post is great and I especially like that you included your recipes which I’ll be trying next week. Thank you

    Reply
    1. Nick

      Hey Jackie,

      Thanks so much for your comments re my post. I am learning that the beet leafs have as much, if not more nitrate benefit than the beets themselves so I always add a few leafs into the mix. It makes for a very delicious drink and I now feel bad if I forget to make one each day!! 🙂 .

      So glad you are into the juicing. I hope to post more recipes in the future. Right now I am juggling the posts with ploughing through all the amazing training on the WA site so I am not able to post as often as I would like.

      Hope you are finding this journey as rewarding as I am, and all the best and much success to you.

      thanks again,

      Nick

      Reply
  2. Kevin McNamara

    Hey Nick,

    Great post! I have just finished a Cabala juice which is around 10 small carrots, 3 apples, beetrrot the size of a small fist, one lemon (with peel if organic and I add 1/2 inch of ginger and turmeric.

    It all goes through the juicer not the blender and is delish!

    This is a really cleansing juice and also heals many ailments. Beetroot juice is now being used by Olypic athletes to aid in energy levels and boosts their running performance.

    Love juices and smoothies.

    Keep up the great work,

    Cheers,

    Kev

    Reply
    1. Nick (Post author)

      Hi there Kev,

      Thanks for your comments on my post! I am finding that the beet smoothies I make daily are giving me more energy which is another beneficial side effect of the nutrients in the drink. I used to have a juicer but did not enjoy cleaning it out afterwards, and then discovered the Vitamix blender. Anyhow good on you for being into juicing.

      All the best with your endeavours, and thanks again!

      cheers,

      Nick

      Reply
  3. Norman

    Hello, this is the ideal thing for the control of blood pressure, way back in the day when i was growing up this is what i wast taught. That beets is good for blood and the good part is that beet is natural and has no side effect like taking man made medication, I have a landscape and gardening website and one of the things that I talk about is the health benefit of herbs, fruits, and vegetables and beets is one of the vegetables that I promote on my website, beet is the way to go to help control blood pressure.

    Reply
    1. Nick

      Hi Norman. It’s great to find someone else who has discovered the value of the amazing beetroot! My wife and I love the beet smoothies I make daily. The fun part is mixing it up and using different vegetables with the beets all of which bring their own health benefits. I am sure you know what I mean.

      Anyhow I really appreciate your comments

      All the best,

      Nick

      Reply
  4. Adrian

    I am surprised by the results of the study where taking beet juice on a daily basis lowered the blood pressure of those many of those people to normal range.

    The dietary nitrate in the juice is a powerful ingredient in how it converts to nitrate oxide which is the key here for lowering blood pressure.

    It looks like you have proved that a glass of beet juice a day keeps high blood pressure away and it’s much better than having to take blood pressure medication.

    Reply
    1. Nick (Post author)

      Hi Adrian,

      Thanks so much for your comment. 🙂

      It take me no more than 8 minutes to make a beet smoothie in my Vitamix and the good thing is I can add other healthy ingredients which can also have a positive influence on blood pressure, such as arugula, kale, celery and garlic.

      I agree so much better than having to rely on pharmaceutical prescriptions with their endless lists of side effects.

      Reply

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