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Some studies have suggested that the effects of beets on blood pressure are short lived and may not make a substantial difference on long-term blood pressure control ( 39, 40). Some research has shown that adding beets and beet products to your diet may help promote healthy blood pressure levels.įor example, a 2-week study in 24 people with high blood pressure found that consuming both 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly reduced blood pressure, although it found that the beet juice was more effective ( 38).Īlthough other studies have also linked beet and beet juice intake to positive effects on blood pressure, not all studies have shown positive results. It's important to be consistent because if you stop exercising, your blood pressure can rise again. They’re high in nitrates, which help relax blood vessels and may lower blood pressure ( 36, 37). Regular physical activity such as 150 minutes a week, or about 30 minutes most days of the week can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. A prolonged rate of high blood pressure in a person is likely to result in serious blood vessel damage, resulting in heart disease, stroke or even kidney disease. Here are the 17 best foods for high blood pressure.īeets and beet greens are exceptionally nutritious, and eating them may help promote healthy blood pressure levels. What is blood pressure Blood pressure, also referred to as hypertension, is the Pressure of Blood against your artery walls. Lifestyle changes may include eating healthy. Here are 13 lifestyle changes that can help you lower your blood. In this stage, your healthcare provider may suggest that you make lifestyle changes to lower your blood pressure. You will need to work on getting your overall blood pressure lower. To get your diastolic blood pressure to go down, you can’t target it alone. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.įollowing a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications ( 1).Ī healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels ( 1, 3). Diastolic blood pressure is the pressure exerted by the blood on the walls of your arteries when your heart is in a relaxed state. Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to reduce blood pressure levels. Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both ( 2).
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Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease ( 1).