Vitamin C, or ascorbic acid, is found in fresh vegetables and fruit. Try wrapping whole fresh beetroot in foil and baking in the oven until soft, or grate beetroot and stir-fry with red onion and curry paste and eat as a relish. The men were randomly assigned to drink 250ml (one cup) of beetroot juice daily for four weeks or a non-active placebo.īlood pressure in the men who drank the beetroot juice reduced over 24 hours, with systolic blood pressure 7.7 mmHg lower and diastolic blood pressure 5.2 mmHg lower.
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However a recent trial in 68 adults who already had high blood pressure found beetroot juice reduced systolic and diastolic blood pressure. But it found no change in diastolic blood pressure. This directly lowers the pressure in them.Ī review of 16 trials of mostly healthy young men found drinking beetroot juice was associated with a 4.4 mmHg reduction in systolic blood pressure. During digestion, this gets converted into nitric oxide, which causes arteries to dilate. Beetrootīeetroot is extremely rich in a compound called inorganic nitrate. To improve your blood pressure, eat rolled oats or oat bran for breakfast, add to meat patties, or mix with breadcrumbs in recipes that call for crumbing. These work directly to lower blood pressure. While some of fibre’s effect is due to weight loss, soluble fibres produce bioactive products when they’re fermented in the large bowel. Recommended minimum daily adult fibre intakes are 30 grams for men and 25 grams for women. This quantity of oats or oat bran contains around four grams of a type of fibre called beta-glucan.įor each extra one gram of total daily fibre, there was an extra 0.11 mmHg reduction in diastolic blood pressure. The researchers found that systolic blood pressure was 2.7 mmHg lower and diastolic blood pressure was 1.5 mmHg lower when participants ate around 60 grams of rolled oats (a packed half-cup raw oats) or 25 grams of oat bran per day. What to eat to lower your blood pressure Rolled oatsĪ review with five research trials included tested the impact of oats on systolic blood pressure (the first blood pressure number, which is the pressure at which the heart pumps blood) and diastolic blood pressure (the second number, which is when the heart relaxes) in about 400 healthy adults. Lowering it by 1-2 mmHg can have a big impact on reducing your risk of heart disease and stroke, and the nation’s health care costs. Optimal blood pressure is 120 mmHg or less over 80 mmHg or less. So does avoiding salt, liquorice, caffeine and alcohol. Eating oats, fruit and vegetables – and beetroot, in particular – helps. High blood pressure can be treated or prevented. No wonder heart disease and stroke directly cost the Australian economy A$7.7 billion a year.
Of those, four million have high blood pressure that isn’t treated or under control. Six million Australian adults (34%) have high blood pressure – 140/90 millimetres of mercury (mmHg) or more – or take medications for it. Having high blood pressure (hypertension) increases your risk of heart disease, stroke, heart failure and kidney disease. High blood pressure is called the silent killer. Authors: Professor Clare Collins, Associate Professor Tracy Burrows and Dr Tracy Schumacher
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