Study participants who stopped drinking the juice saw their blood pressure return to its high levels
The juice is a rich source of dietary nitrates(Image: Getty)
Research has shown that a daily glass of one particular type of drink can have a positive impact on high blood pressure, potentially lowering it to a ‘normal range’. About one in every three adults in the UK – around 16 million people – has high blood pressure (140/90 mmHg or higher).
Up to five million people in the UK might have high blood pressure without knowing it. It is often called a ‘silent killer’ since it usually doesn’t show any symptoms. The British Heart Foundation (BHF) says: “The first time you may find out that you have high blood pressure is when you have a stroke or a heart attack.”
High blood pressure can hurt the walls of the arteries, which can lead to coronary artery disease and strokes. It can also harm the heart muscle, potentially causing heart failure.
Why can drinking beetroot juice help blood pressure?
According to scientists and cardiologists, a daily glass of beetroot juice could help lower high blood pressure naturally, as part of a healthy lifestyle, balanced diet and exercise routine. While beetroot juice isn’t a replacement for medication or medical advice, researchers say it could be a simple addition to a heart-healthy routine.
The naturally occurring nitrates in beetroot may help keep blood pressure in check. When you eat beetroot, nitrates turn into nitric oxide in the body. This helps to relax and widen blood vessels, a process called vasodilation. Research shows that drinking beetroot juice can lower systolic blood pressure by about four to five mmHg and diastolic pressure by around two mmHg. Nitrate-rich foods include leafy greens and root vegetables.
Other nitrate-rich foods include leafy greens and root vegetables
Research indicates that regularly drinking beetroot juice can help control blood pressure in people with hypertension. It boosts oxygen delivery to muscles, helping reduce soreness and enhancing workout performance. Beetroot juice is also a good source of potassium, vitamin C, and antioxidants.
What have studies shown?
A study by scientists at Queen Mary University of London found that patients with high blood pressure who drank a daily 250ml glass of beetroot juice experienced a decrease in blood pressure. For many patients, this was significant enough to bring their blood pressure levels back into the ‘normal’ range.
Researchers say the drop was most likely due to beetroot – and other leafy green vegetables such as lettuce and cabbage – containing high levels of the substance ‘inorganic nitrate’. The potential importance of these findings is substantial as large-scale observational studies suggest that each 2mmHg increase in blood pressure increases the likelihood of death from heart disease by seven per cent and stroke by 10 per cent.
The study also found that while effects were strongest three to six hours after consumption, they remained noticeable 24 hours later. When participants stopped drinking the juice, their blood pressure returned to its high levels. The study noted no adverse side effects, although it can cause urine to turn pink.
Professor Amrita Ahluwalia, Lead Author, Queen Mary University of London, said: “This research has proven that a daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure and the best part is we can get it from beetroot and other leafy green vegetables.”
High blood pressure is often called a ‘silent killer’
A separate study from 2025 by researchers at the University of Exeter, which used Beet It’s concentrated Beet It Sport shot, found that its ability to lower blood pressure was especially notable among older people. It was likely due to specific changes in their oral microbiome, which is the bacteria that live in the mouth and help convert dietary nitrate into nitric oxide.
Co-author Professor Andy Jones, of the University of Exeter, said: “This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people. This paves the way for larger studies to explore the influence of lifestyle factors and biological sex in how people respond to dietary nitrate supplementation.”
Barnaby Mallinson, managing director of James White Drinks, which includes Beet It beetroot juice, explains: “Beyond its vibrant colour, beetroot juice is naturally rich in dietary nitrate, which studies have shown supports with everything from circulation and lowering high blood pressure to improving athletic performance. The way that dietary nitrate works is that, when consumed, it is converted by the body into nitric oxide, which relaxes blood vessels to allow blood to flow more freely.”
Are there any important considerations?
Importantly, the BHF says: “There’s a lot of marketing about beetroot juice’s benefits, but there is not yet enough scientific evidence to give specific dietary recommendations. While research, including some funded by British Heart Foundation, has linked beetroot juice to reduced blood pressure, the studies so far have only included small numbers of people.
“The best way to manage high blood pressure (hypertension) is to take any medication you’ve been prescribed by your doctor, keep physically active, and eat healthily. While it is not a magic bullet to reduce blood pressure, beetroot can be enjoyed as part of a healthy diet, a third of which should come from fruits and vegetables.
“If you drink beetroot juice, remember a 150ml portion only counts once a day towards your five-a-day and naturally contains around 10g of sugar. We should limit how much sugar we have, including sugars from fruit and vegetable juices, to 30g per day. Concentrated ‘shots’ of beetroot juice often contain more nitrates per millilitre but more sugar too, so check the label.”
If you are on medication to lower your blood pressure, make sure to talk to your doctor before you start drinking beetroot juice regularly. If your blood pressure gets too low, it could also harm your health. Beetroot is high in oxalates, which can increase the risk of kidney stones in those who are prone to them.