This everyday vegetable could help lower blood pressure and boost heart health

When it comes to heart health, most people think of exercise, stress management, and medication. But new research suggests an everyday vegetable may also play a powerful role in keeping blood pressure under control: the beet.

A study published in Free Radical Biology and Medicine has drawn attention for highlighting how beetroot juice can influence not just blood pressure but also the oral microbiome, a finding that could have long-term implications for cardiovascular care.

What the study revealed
Researchers observed 39 younger adults under 30 and 36 older participants in their 60s and 70s. Over two different two-week phases, the groups consumed either nitrate-rich beetroot juice or a placebo version with the nitrates removed.

After a two-week “wash-out” period between phases, results showed significant differences. Older participants, who started with higher average blood pressure, experienced measurable reductions after drinking the nitrate-rich juice. Their oral bacteria also shifted, with harmful strains like Prevotella declining and beneficial strains such as Neisseria increasing.

These changes were absent when participants consumed the placebo version, reinforcing the role of natural nitrates in the process.

How beets support heart health
So what makes beets so effective? Experts say it comes down to dietary nitrates. “Beets contain nitrates which are converted to nitrites by good bacteria in the mouth,” explains Sonya Angelone, RDN, a San Francisco-based nutritionist and registered dietitian, in Women’s Health. “The nitrite-rich saliva is swallowed, where it is converted to nitric oxide in the stomach.”

Nitric oxide is then absorbed into the bloodstream, helping blood vessels relax and widen, a process known as vasodilation. “This process improves blood pressure,” says Dr. Cheng-Han Chen, an interventional cardiologist at MemorialCare Saddleback Medical Center.

However, the conversion depends on a healthy balance of oral bacteria. As nutritionist Christy Brissette, MS, RD, points out, “Without the right bacteria in your mouth, the nitrates in beets won’t work as effectively.”

Beyond blood pressure
Beets bring more to the table than cardiovascular benefits. They are packed with fiber, which supports digestion, and antioxidants that combat inflammation. They also provide potassium and folate, nutrients critical for heart health.

Some studies suggest they may even enhance athletic performance by supporting mitochondrial function, the energy-producing centers of cells.

How much do you need?
For those looking to add beets to their routine, Angelone recommends about a cup of beets—or a similar portion of beet juice—nearly every day. Still, experts caution that beets should not replace prescribed blood pressure medications but can serve as a supportive dietary addition.

“The reductions in blood pressure are modest, but they are measurable,” Dr. Chen notes.

And for those who are not fans of beets, alternatives exist. Spinach, celery, and kale are also nitrate-rich vegetables that can provide similar benefits.

In an era where managing blood pressure often requires complex treatments, the findings highlight how small dietary shifts can make a measurable difference. Beets, long underestimated in the produce aisle, may hold one of the simplest and most natural tools for supporting a healthier heart.