A recent study published in Free Radical Biology and Medicine suggests that beetroot juice may help lower blood pressure in older adults in as little as two weeks. Researchers found that the effect may be linked to changes in the oral microbiome, meaning the bacteria that naturally live in the mouth.
The research, carried out by the University of Exeter, included 39 younger adults under the age of 30 and 36 older adults in their 60s and 70s. The scientists examined how both groups responded to beetroot juice rich in dietary nitrate, a natural compound also found in vegetables such as spinach, kale, and cabbage.
In the older participants, researchers observed a decrease in certain bacteria associated with poorer health and an increase in bacteria linked to better nitrate conversion. After drinking nitrate-rich beetroot juice for two weeks, the older group also showed a measurable reduction in blood pressure. The same effect was not clearly seen in the younger group.
Professor Andy Jones from the University of Exeter said the findings show that nitrate-rich foods can change the oral microbiome in a way that may reduce inflammation and support lower blood pressure in older adults.
This idea is also supported by the British Heart Foundation, which notes that beetroot juice is naturally high in nitrates. In earlier research they highlighted, people with high blood pressure who drank 250 ml of beetroot juice daily were found to have blood pressure readings return to the normal range by the end of the study. At the same time, the charity also says the overall evidence is still limited and not yet strong enough for firm dietary recommendations based on beetroot juice alone.
Nitrates are not found only in beetroot. They are also present in leafy green vegetables such as spinach, kale, and cabbage, which means a heart-friendly diet can include a variety of foods that may support healthy blood pressure.
Other foods often associated with blood pressure support include:
- Berries such as blueberries and strawberries
- Spinach and dark leafy greens
- Chia seeds and flaxseeds
- Fatty fish like salmon
- Garlic and ginger
It is possible for diet to affect blood pressure within a relatively short period. Eating patterns such as the DASH diet have shown positive results within weeks, especially when combined with lower sodium intake, regular movement, and other healthy lifestyle habits. Still, experts caution that one food alone is not a miracle cure, and beetroot juice should be seen as one helpful option rather than a replacement for medical treatment or broader lifestyle changes.
If you have high blood pressure or take medication for it, it is always best to speak with your doctor before making major dietary changes.
