A recent study revealed that individuals in their seventies who incorporated beetroot juice into their daily diet for a fortnight saw their high blood pressure fall to a healthy range.
Researchers at the University of Exeter found that the nitrate-rich drink also benefits younger adults by enhancing levels of healthy oral bacteria in those under 30.
Speaking on the findings, Professor Anni Vanhatalo, the study’s lead researcher, encouraged older adults to include more nitrate-rich vegetables in their diet, such as beetroot, spinach, rocket, celery and cabbage. She noted that while nitrate-rich diets are known to improve health, the body’s ability to produce nitric oxide decreases with age.
The researchers believe that vegetables high in nitrate, such as beetroot, may also help increase levels of beneficial bacteria in both the mouth and gut. These bacteria are thought to support the removal of harmful cholesterol from the blood and assist in lowering blood pressure.
Once in the body, nitrates convert into nitric oxide – a compound that relaxes blood vessels, reducing the risk of hypertension and heart disease.
The report suggested that beetroot juice could also reduce the risk of dementia. Low-density lipoprotein (LDL) cholesterol – often referred to as "bad" cholesterol – has long been linked with serious health conditions, including heart attacks and strokes.
LDL cholesterol may form plaques that accumulate and clog arteries, restricting blood flow to and from the heart. An estimated 6.3 million people in the UK suffer from this condition, which, if untreated, may raise the risk of heart disease.
The six-week study involved nine older adults in their seventies and nine younger individuals under 22. Participants added concentrated beetroot juice to their daily diet. Each underwent two 10-day supplement periods, during which they were randomly given either beetroot or a placebo.
Blood samples and blood pressure readings were taken at the beginning of the study and between days eight and ten of each trial period to monitor nitric oxide levels. On one of these days, researchers also assessed arterial stiffness – a key indicator of reduced nitric oxide.
By the end of the study, older participants recorded a marked reduction in blood pressure. No such effect was observed in the younger group. Beetroot juice consumption also coincided with a decline in harmful bacteria known as Prevotella, which has been associated with increased mortality in older adults.
The results further indicated a rise in beneficial Neisseria bacteria, which assist in producing nitrite, a compound that supports heart health.
Dr Lee Beniston of the Biotechnology and Biological Sciences Research Council, who was not involved in the study, said the research opened new avenues for improving cardiovascular health through diet.
He added: “This study offers an excellent example of how biological sciences can improve our understanding of the complex links between nutrition, the microbiome and healthy ageing.”
According to the British Heart Foundation, approximately 270 people are admitted to hospital with a heart attack each day in the UK. Around 175,000 people die annually from cardiovascular diseases – the equivalent of 480 deaths per day, surpassing the population of Oxford.
This comes as new research suggests that beetroot juice, rich in vital nutrients, may also help reduce the risk of dementia by boosting blood flow to the brain.
Scientists at the University of Exeter found that adults with healthy brain function showed higher levels of nitrite in their mouths. Oral bacteria convert dietary nitrate into nitrite, suggesting that nitrate-rich beetroot may help elevate nitrite levels.
Previous studies have also linked beetroot to lower blood pressure and the inhibition of certain chemical reactions in the brain associated with the development of Alzheimer’s disease.
