Here’s a shot worth taking.
New research suggests that drinking a small amount of a certain nutrient-packed vegetable juice twice daily may help lower blood pressure in older adults — no medications needed.
That’s huge news for America’s aging population, with nearly 70% of adults ages 65 and over living with hypertension — a major risk factor for heart disease, the country’s No. 1 killer.
For the study, researchers from the University of Exeter in the UK recruited 39 adults under 30 and 36 older adults in their 60s and 70s.
Each participant was instructed to drink a shot of beetroot juice — rich in dietary nitrates — twice a day for two weeks.
After that, they took a two-week break while using antiseptic mouthwash daily, then repeated the process with a placebo juice that had its nitrates stripped out.
At the end of each phase, researchers used gene sequencing to analyze the bacteria in participants’ mouths.
They found that their oral microbiomes — the mix of bacteria living in the mouth — shifted after drinking the nitrate-rich juice, though the changes differed between age groups.
Among older adults, the team observed a drop in bacteria linked to infections and a rise in those associated with better overall health.
Most importantly, the seniors also saw their blood pressure fall after drinking the nitrate-rich juice — a change that didn’t occur with the placebo or in the younger group.
“This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people,” Dr. Andy Jones, co-author of the study, said in a statement.
To understand why, let’s back up.
Nitrates are molecules made of nitrogen and oxygen, naturally found in soil, water and certain foods, especially leafy greens and root vegetables. The human body also produces nitrates.
Once ingested, the body converts nitrates into nitric oxide — a molecule that helps regulate blood flow, lower blood pressure and deliver oxygen to muscles, among other benefits.
“We know a nitrate-rich diet brings health perks, and older people produce less of their own nitric oxide as they age,” said Dr. Anni Vanhatalo, lead author of the study.
“That’s a problem since older adults tend to have higher blood pressure, which raises their risk for heart attacks and strokes,” she continued.
Researchers theorize that in seniors, an imbalance between good and bad oral bacteria may interfere with the body’s ability to convert nitrates into nitric oxide — disrupting blood pressure control.
“By uncovering how dietary nitrate affects oral bacteria and blood pressure in older adults, the study opens up new opportunities for improving vascular health through nutrition,” said Dr. Lee Beniston, associate director for industry partnerships and collaborative research at the Biotechnology and Biological Sciences Research Council.
The new study isn’t the first to find that daily beetroot juice can help lower high blood pressure.
A 2017 meta-analysis showed that regularly drinking beet juice lowered both systolic and diastolic blood pressure across multiple studies.
Then, in 2022, another meta-analysis reviewed trials where participants drank 70 mL, 140 mL, or 250 mL of beet juice daily for 3 to 60 days.
Blood pressure improved regardless of the dose, but those who drank 250 mL daily saw the biggest drop — suggesting that may be the optimal amount for reaping the greatest benefits.
Earlier studies found beet juice can lower blood pressure in as little as three hours, though follow-up research suggests drinking it daily for at least two months offers the best long-term results.
Not into beetroot juice? No worries. Plenty of other veggies are packed with nitrates.
Next time you’re at the store, try grabbing spinach, arugula, fennel, celery or kale to boost your intake, Vanhatalo recommended.
