If you consume a daily drink of 250ml, according to the British Heart Foundation (BHF), it could help to lower your blood pressure. The heart experts have listed foods that are the best and worst for high blood pressure with BHF Senior Dietitian, Victoria Taylor, urging people to try one particular drink – betroot juice.
This less commonly consumed beverage can cost around 75p if you buy beetroot and make it yourself, or around £2 in most supermarkets including Asda, Tesco, Sainsbury’s, Morrison’s and more. Research, which it funded at Queen Mary University of London, showed those with high blood pressure, aka hypertension, who consumed 250ml per day were found to have ‘normal’ blood pressure levels by the end of the study. The experts further warn if you do have hypertension, you are at a higher risk of developing cardiovascular disease, which can cause heart attacks or strokes.
“The effect is caused by the high levels of a type of chemical called nitrates, which is found in high quantities in beetroot, and other leafy green vegetables like kale and cabbage”, the BHF explain. Taylor says that certain fruits, vegetables and wholegrains are ideal while avoiding salty, sugary treats and alcohol are best to help keep hypertension in check.
Further research, some of which was funded by British Heart Foundation, suggests the drink can be a concentrated source of nitrates. However, if you’re not a fan, you can also try other fruits and vegetables such as spinach, celery, kale, bananas and strawberries. These are also great, as fruits and vegetables provide us with potassium, which can also help lower blood pressure.
In yet more research, Holland & Barrett warns that “consuming too much can be dangerous for people who already have low blood pressure, so it’s best to keep an eye on your beetroot intake”.
Homemade beetroot juice – recipe
- Trim the beetroot, remove the leaves and tip
- Wash and remove any soil
- Roughly chop your beetroot
- Pop it into a juicer or blender and enjoy
Holland & Barrett says if you use a blender rather than a juicer, first roast your chopped beetroot gently for about an hour to soften. Then simply blend, strain, and enjoy. For a sweet taste, add honey agave syrup or for a kick, add some ginger or lime.