Here's Exactly What Happens to Your Blood Pressure When You Eat Beets
If you have high blood pressure, you already know you need to watch your sodium intake and cut back on foods like salty chips, French fries and processed meat. But when it comes to managing blood pressure through diet, knowing what to eat is just as important as knowing what to cut back on.
Dr. Maya Vadiveloo, PhD, RD, an associate professor of nutrition and health sciences in the department of nutrition and food sciences at the University of Rhode Island, recommends the Dietary Approaches to Stop Hypertension (DASH) diet to anyone who wants to support their blood pressure through what they eat.
Related: The One Habit That Can Lower Blood Pressure Overnight, According to a Cardiologist
The DASH diet emphasizes eating lots of vegetables, fruit and whole grains, and moderate amounts of meat, low-fat dairy, nuts and seeds. "I always encourage people to think about their diet as part of an overall heart-healthy lifestyle rather than focusing on one ‘perfect' food," says Dr. Jayne Morgan, MD, a cardiologist, the vice president of medical affairs at Hello Heart and who is working with SeeYourRisks.com.
Dr. Morgan emphasizes that when it comes to eating for managing blood pressure, consistency is key. "Small, sustainable choices over time can have a meaningful impact on blood pressure and overall cardiovascular health," she says.
While there are many, many foods that support blood pressure, one food people tend to overlook is beets. What makes this root veggie so beneficial for heart health? Keep reading to find out.
Related: The One Thing You Should Never Do Immediately After Waking up if You Have High Blood Pressure
How Eating Beets Impacts Blood Pressure
Dr. Vadiveloo explains that beets have several nutrients that support blood pressure: potassium, fiber and antioxidants. Potassium supports blood pressure by reducing the effects of sodium and relaxing blood vessel walls.
As for fiber, scientific research shows a direct relationship between fiber intake and lower blood pressure. There are a few reasons for this. One is that fiber increases nitric oxide, a molecule that relaxes blood vessels. Fiber also produces short-chain fatty acids in the gut, which help blood vessels relax. On top of that, it helps keep blood glucose levels steady, and better insulin sensitivity is linked to better blood pressure regulation.
The antioxidants in beets support blood pressure by helping to reduce oxidative stress. Dr. Morgan and Dr. Vadiveloo explain that one reason why beets are especially beneficial for supporting blood pressure is that they contain nitrates, which act as antioxidants.
"Nitrates are converted to nitric oxide, which expands blood vessels," Dr. Vadiveloo says. Dr. Morgan adds to this, saying, "Nitric oxide works on the blood vessels by causing relaxation, which lowers vascular resistance, and in turn then reduces blood pressure. This is actually the same pathway many cardiovascular therapies try to enhance."
Both experts explain that the nitrates in beets (which are beneficial) are different from the nitrates found in processed meats (which are not beneficial). "Although they are chemically similar at the start, they behave differently because of their food context," Dr. Morgan says.
She explains that, unlike in beets, nitrates in processed meats are often added as nitrate preservatives or as sodium nitrite. When they are exposed to high heat (such as during grilling or frying), it causes a chemical compound called nitrosamine to form, which is linked to cancer risk and endothelial dysfunction (a type of coronary artery disease that narrows arteries).
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Other Ways Beets Support Heart Health
Supporting blood pressure isn't the only reason why beets are good for heart health. Dr. Vadiveloo explains that their fiber, potassium, vitamin C and other antioxidants all help lower the risk of cardiovascular disease.
"Additionally, as you increase vegetable and fruit consumption to the seven to nine servings a day [recommended by the DASH diet], you are replacing other foods that are high in added sugars, salt and saturated fats, which are related to a higher risk of cardiovascular disease," she says.
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Dr. Morgan notes that she considers beets a multi-mechanism cardiovascular food. "This is because they are also a very good source of potassium, which promotes the excretion of salt and decreased blood pressure," she says, adding that beets' deep red color comes from an antioxidant called betalain, which lowers inflammation and also protects against endothelial dysfunction.
"Further, beets provide folate, which helps lower homocysteine. Homocysteine is linked to vascular injury and blood clot risk. And finally, beets contain dietary fiber and therefore improve lipid profiles and support glycemic control. This further feeds the gut microbiome, as well as providing downstream cardiometabolic benefits," she adds.
As you can see, there are tons of heart-health benefits for eating beets. Whether you roast them with olive oil and your favorite spices, buy pickled beets and add them to your salads or drink beet juice, you'll be taking one great step in managing your blood pressure. The cardiovascular benefits of this veggie are tough to, well, beat!
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Sources:
- Dr. Maya Vadiveloo, PhD, RD, associate professor of nutrition and health sciences in the department of nutrition and food sciences at the University of Rhode Island and volunteer chair of the American Heart Association's Lifestyle Nutrition Committee.
- Dr. Jayne Morgan, MD, cardiologist, vice president of medical affairs at Hello Heart and who is working with SeeYourRisks.com, a two-minute heart health assessment.
- How Potassium Can Help Prevent or Treat High Blood Pressure. American Heart Association.
- Tejani, V. N., Dhillon, S. S., Damarlapally, N., et al. (2023). The Relationship Between Dietary Fiber Intake and Blood Pressure Worldwide: A Systematic Review.Cureus. 15(9):e46116.
- Kizhakekuttu, T. J. and Widlansky, M. E. (2011). Natural Antioxidants and Hypertension: Promise and Challenges. Cardiovascular Therapeutics. 28(4):e20-e32.
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This story was originally published May 12, 2026 at 2:25 PM.