16 April 2023 , 09:00
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Around four million Brits under the age of 65 are living with untreated high blood pressure, which can lead to serious problems such as heart attacks and strokes.
According to the Mayo Clinic, high blood pressure is when the force of the blood pushing against the artery walls is consistently too high. This means the heart has to work harder to pump blood.
If untreated, the arteries can stiffen and narrow, making it easier for fatty material to clog them up and cause heart and circulatory conditions. Also known as hypertension, high blood pressure is linked to unhealthy lifestyle habits, including poor diet and lack of exercise.
It is often labelled the ‘silent killer’ because most patients rarely experience any symptoms, meaning they are unaware they are living with a deadly condition. However, an expert has claimed that one particular drink can help lower your levels and boost your health, with quick results.
Famed for its health benefits and unique colour, beetroot juice is said to decrease your blood pressure within three to six hours, reveals fitness expert Ben Dillon. Speaking on behalf of Exercise With Style, Ben said: “Beet juice is a rich source of dietary nitrates (NO3-), which are converted to nitrites (NO2-) in the mouth by the action of oral bacteria.
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High blood pressure is linked to unhealthy lifestyle habits, including poor diet and lack of exercise (Getty Images/iStockphoto)“As nitrites enter the stomach and are absorbed into the bloodstream, they are further converted into nitric oxide (NO) under low-oxygen conditions. Nitric oxide is a signalling molecule that plays a crucial role in vasodilation, which is the widening and relaxation of blood vessels.
“This increased vasodilation results in reduced peripheral resistance, improved blood flow, and ultimately, a decrease in blood pressure.”
Packed with vitamins, nutrients and fibre, the red vegetable could be beneficial for your blood pressure reading. A 2015 meta-analysis, published in the Journal of Nutrition, looked at 22 separate studies to assess the effects of the red juice.
The study concluded that the beet drink could bring about a “significant reduction” in systolic and diastolic blood pressure. However, the reductions were more pronounced in studies that used higher doses of beet juice, measured at more than 500 millilitres per day.
Dillon said: “Another study published in 2010 in the American Heart Association's journal Hypertension found that drinking 500 millilitres of beet juice led to a decrease in blood pressure within three to six hours, with the peak drop occurring at three to four hours after consumption. This study also observed that the blood pressure-lowering effect was sustained for at least 24 hours.”
The expert recommends consuming between 250 to 500 millilitres of beet juice per day to achieve these hypertension-lowering benefits.
Beet juice could be beneficial for your blood pressure reading (Getty Images/iStockphoto)“It's important to note that individual responses may vary, and the optimal amount for each person may differ based on factors like genetics, age, and overall health,” he added.
If you are already taking medication that lowers your blood pressure, you should consult your doctor before introducing beetroot juice into your diet. Dillon said: “The combined effect of beet juice and medications may lead to excessively low blood pressure, which can cause symptoms like dizziness, fainting, and even be life-threatening in severe cases.
“Your doctor can help you determine the appropriate amount of beet juice for your specific needs and monitor any changes in your blood pressure.”
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Beetroot juice is believed to benefit your health in other ways, including:
Improving exercise stamina
May improve muscle power in people with heart failure
Slowing the progression of dementia
Helping you maintain a healthy weight
Supporting your liver
May prevent cancer
Good source of potassium
Good source of other minerals - including iron, magnesium, manganese, sodium, zinc, copper and selenium
Good source of folate
May reduce cholesterol
Lifestyle tweaks to lower your blood pressure
These lifestyle changes can help prevent and lower high blood pressure:
- Stop smoking
- Reduce stress
- Cut down on salt
- Maintain a healthy weight
- Exercise more
- Eat more fruit and vegetables
- Drink less alcohol and caffeine drinks
- Get enough undisturbed sleep