Are Beets Good for High Blood Pressure?

Yes, beet may modestly support blood pressure control as part of a balanced diet because its nitrate can be converted to nitric oxide, which helps blood vessels relax. The evidence is more convincing for short-term effects of nitrate-rich beet juice than for long-term benefits of eating beet.

Can beet help with high blood pressure?

Beet can be a useful addition to a blood-pressure-friendly eating pattern, but it is not a substitute for prescribed treatment. Its effect varies, and there is not enough evidence to predict how much an individual’s blood pressure will change.

For a broader approach, see these best foods for high blood pressure. Consistent eating habits, physical activity and medication when prescribed are more dependable than relying on any single food.

How might beet affect blood pressure?

Beet contains dietary nitrate. After you consume it, the body can convert some of that nitrate into nitrite and then nitric oxide. Nitric oxide helps blood vessels relax, which can lower blood pressure.

This pathway does not mean that every beet product will have the same effect. Nitrate content can vary with the beet and how it is prepared. A study using a concentrated beet juice cannot tell you exactly what to expect from a serving of whole beet or beet-infused water.

What does the evidence show?

Some research suggests that nitrate-rich beet juice can lower blood pressure in the short term. The evidence is less certain for sustained blood pressure control and for eating whole beet, rather than drinking the studied juice.

A systematic review of dietary nitrate in adults with elevated blood pressure examined interventions that included beet juice. It rated the quality of the included studies as moderate. The review considered several forms of nitrate, so its evidence should not all be attributed to whole beet.

In a small randomized crossover trial, healthy volunteers had a lower short-term systolic blood pressure reading after beet juice with grapefruit juice than after beet juice with water. The trial was brief and did not establish how much plain beet juice lowers blood pressure in people with hypertension. Grapefruit can also interact with medications, so the combination is not a recommended way to manage blood pressure.

Overall, the mechanism is plausible and short-term findings are promising, but they do not establish that beet prevents heart attacks or strokes. They also do not establish a dependable long-term effect for everyone with high blood pressure.

How can you use beet safely?

Include beet as a vegetable in meals if you enjoy it. Whole beet provides dietary fiber, while juice generally has less fiber. If you choose canned beet, look for a no-added-salt or lower-sodium option when available.

There is no established amount of whole beet or beet juice that can reliably treat high blood pressure. Beet-infused water is also not a proven treatment, and its nitrate content is not established. For more context on beverages, see the best drinks for high blood pressure.

Keep taking prescribed medication, and discuss any substantial diet changes or concentrated beet products with your clinician. If you monitor blood pressure at home, use a validated upper-arm monitor, sit quietly with your arm supported at heart level, and follow the device instructions. Share your readings with your clinician rather than judging treatment from a single reading.

Who should be careful, and when should you get help?

Ask a clinician or dietitian how beet fits your diet if you have kidney disease or a history of calcium oxalate kidney stones. Beet contains potassium and oxalate, which may matter depending on your condition and dietary advice.

If you take blood pressure medication or have low blood pressure, check with your clinician before regularly using concentrated beet juice or supplements. Seek advice if you develop dizziness or feel faint. Do not reduce or stop medication without medical guidance.

If you are pregnant or recently gave birth, contact your maternity team promptly about high blood pressure; a severe reading needs urgent assessment even without symptoms. Severe headache, vision changes, upper abdominal pain or trouble breathing also warrant urgent care. A child with high blood pressure should be assessed by a clinician rather than treated with beet at home.

A blood pressure reading above 180 mmHg systolic or above 120 mmHg diastolic needs prompt attention. If you also have chest pain, shortness of breath, weakness, numbness, vision changes or trouble speaking, call emergency services immediately. Without those symptoms, wait at least 1 minute and measure again; if either number is still above its threshold, contact a health care professional immediately.