Dietary nitrates in beets lower blood pressure and improve vascular health

9 articles · Updated · The Washington Post · Apr 30

A 2024 review of 113 studies found beet juice dominated the evidence, with some trials showing systolic pressure fell by 10.4 mm Hg and diastolic by 8 mm Hg.
Researchers said nitrates convert to nitric oxide, widening blood vessels, reducing arterial stiffness and helping protect vessel linings; some studies also linked beet juice to better endurance in runners and cyclists.
Benefits vary between individuals, possibly because of oral bacteria, and experts caution that nitrates in processed meats behave differently and may form carcinogenic compounds, unlike nitrate-rich vegetables.

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