Edith Hejberg
The study involved 75 adults—39 under 30 and 36 in their 60s or 70s. Each group tried both versions of the juice over two-week periods.
A new study has found that just two small servings of beetroot juice each day could lead to a significant drop in blood pressure, especially for older adults.
Priced at around £3 per litre, this humble vegetable drink might pack a powerful punch for heart health.
The Secret Ingredient? Nitrate
Beetroot is naturally rich in nitrate, a compound that helps blood vessels function properly by boosting nitric oxide levels in the body.
This has been linked to improved circulation and lower blood pressure, making nitrate-rich vegetables a heart-healthy choice.
How Beetroot Juice Changes Your Mouth Bacteria
Researchers from the University of Exeter discovered that beetroot juice alters the balance of bacteria in the mouth.
It reduced levels of potentially harmful bacteria like Prevotella and increased helpful ones like Neisseria, which are linked to cardiovascular benefits.
Real Results in Older Adults
Participants aged 60 and above who drank nitrate-rich beetroot juice saw a noticeable drop in their blood pressure.
No such benefit was observed when they consumed a placebo version of the drink that had the nitrate removed.
A Two-Week Test with Striking Outcomes
The study involved 75 adults: 39 under 30 and 36 in their 60s or 70s. Each group tried both versions of the juice over two-week periods.
While both age groups experienced microbiome changes, only the older participants enjoyed the added perk of lower blood pressure.
Why Age Matters
According to the researchers, the body’s natural production of nitric oxide declines with age.
This makes older individuals more reliant on dietary sources of nitrate to maintain healthy blood pressure and vascular function.
“This Could Reduce Inflammation Too”
Co-author Professor Andy Jones noted that the juice didn’t just affect blood pressure, it also had the potential to reduce inflammation by modifying the oral microbiome.
These changes could be a vital clue in understanding how diet impacts cardiovascular health.
A Case for Diet-Based Prevention
Professor Anni Vanhatalo, another lead researcher, pointed out that encouraging older adults to consume nitrate-rich vegetables could offer a simple yet powerful way to reduce heart disease risk over time, with no need for medication.
Don’t Like Beetroot? You’ve Got Options
If beetroot isn’t your thing, don’t worry—there are plenty of alternatives. Leafy greens like spinach, rocket (arugula), kale, fennel, and celery also contain high levels of natural nitrate and can be added to your diet in a variety of tasty ways.
A Simple Fix with Major Impacts
The findings open the door to larger-scale studies, with researchers hopeful that lifestyle factors like diet can play a more central role in managing blood pressure, especially as people age. For just £3, this is a change nearly anyone can make.
