A new study suggests that drinking beetroot juice may help lower blood pressure in older adults, thanks to naturally occurring compounds that improve blood vessel function.
Researchers at the University of Exeter found that consuming a daily “shot” of nitrate-rich beetroot juice for two weeks led to a measurable drop in blood pressure among older participants. The findings add to growing evidence that vegetables high in nitrates—such as beets, spinach, kale, and arugula—may offer heart-protective benefits.
The study, published in the journal Frontiers in Nutrition, involved younger and older adults who consumed beetroot juice for two weeks. After a two-week break, the same participants drank a nitrate-depleted version of the juice for comparison. Researchers also monitored changes in the oral microbiome, the community of bacteria living in the mouth.
Results showed that the older adults experienced lower blood pressure during the nitrate-rich phase. The researchers also found beneficial changes in oral bacteria—specifically, a decrease in microbes linked to inflammation and an increase in those associated with healthy blood vessel function.
“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,” said Professor Andy Jones, one of the study’s authors.
Beetroot and other nitrate-rich vegetables are converted by bacteria in the mouth into nitrites and then into nitric oxide, a molecule that helps blood vessels relax and widen. This process, known as vasodilation, improves blood flow and reduces pressure on artery walls.
The study also revealed that using antiseptic mouthwash can disrupt the conversion process by killing beneficial bacteria, potentially diminishing the blood pressure-lowering effects.
Professor Anni Vanhatalo, co-author of the study, noted that the findings could be significant for older adults, who naturally produce less nitric oxide and are at higher risk of hypertension, heart disease, and stroke.
“Dietary nitrate from vegetables like beetroot can be a simple and natural way to support vascular health,” Vanhatalo said.
While the results are promising, researchers cautioned that the study involved a small number of participants and a short testing period. They emphasized the need for more research to confirm long-term benefits and determine optimal dietary guidelines.
Health experts advise that beetroot juice should complement, not replace, prescribed treatments for high blood pressure. People taking blood pressure or nitrate medications should consult their doctors before adding large amounts of beetroot juice to their diet.
For now, experts agree that including more nitrate-rich vegetables—such as beets, spinach, fennel, celery, and arugula—remains a safe and nutritious step toward better heart health.
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