If you’re over 60 and looking for a natural way to manage your blood pressure, science has a new recommendation – beetroot.
Yes, that vibrant, earthy vegetable you might find in a salad or juice could significantly improve your heart health.
A recent study from the University of Exeter reveals that beetroot juice can help lower blood pressure in older adults by altering the oral microbiome and boosting nitric oxide production.
And here’s why this matters more than ever: 1 in 2 adults over 60 in the U.S. suffer from high blood pressure, a condition that increases the risk of stroke, heart disease, and cognitive decline.
What the Study Discovered
In a groundbreaking experiment, researchers analyzed how dietary nitrateβabundant in beetroot – affects the body.
Their study involved 75 adults split into two groups:
- 39 younger adults (under 30)
- 36 older adults (in their 60s and 70s)
Each participant consumed beetroot juice daily for two weeks, followed by a two-week washout period with antiseptic mouthwash, and then two weeks of placebo juice (with nitrates removed).
Key Findings:
- β Lower Blood Pressure in Older Adults
- β Healthier Oral Microbiome (more beneficial bacteria, fewer harmful ones)
- β Higher Nitric Oxide Production
- β Improved Vascular Health Markers
Why Nitrates Are Crucial – Especially as You Age
Nitrates in vegetables like beetroot are converted by your body into nitric oxide, a molecule that:
- Relaxes blood vessels
- Improves blood flow
- Reduces inflammation
- Supports brain and heart function
But hereβs the catch: natural nitric oxide production declines with age, making it harder for seniors to regulate blood pressure efficiently.
This is why nitrate-rich foods like beetroot become essential for those over 60.
One of the most fascinating elements of this study is how beetroot juice affected the oral microbiome – the diverse community of bacteria in your mouth.
Older adults who drank nitrate-rich beetroot juice had:
- Fewer harmful bacteria (that can cause inflammation or infections)
- More beneficial bacteria (linked to cardiovascular and digestive health)
This discovery connects oral health directly with vascular health – a major breakthrough in aging research.
Not a Fan of Beetroot? Try These Nitrate-Rich Alternatives
If beetroot isnβt your thing, donβt worry. There are several other nitrate-rich vegetables that can offer similar benefits:
- Spinach
- Rocket (Arugula)
- Kale
- Fennel
- Celery
- Lettuce
- Radishes
These foods are easy to incorporate into daily meals, from salads to smoothies, and they all support better blood flow and heart health.
Final Takeaway
This new research reinforces what many nutritionists have long believed: natural foods can be powerful medicine.
Beetroot, and other nitrate-rich vegetables, offer a safe and effective way to lower blood pressure, support oral microbiome health, and promote healthy aging.
As Professor Anni Vanhatalo explains:
βOlder adults tend to have higher blood pressure and produce less nitric oxide. A nitrate-rich diet can help reverse that.β
So whether you’re 60, 70, or beyond – adding a glass of beetroot juice to your day might be one of the simplest and smartest steps for your long-term heart health.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. Please consult your healthcare provider before making any changes to your diet or health regimen.
