- Healthy diet choices support healthy blood pressure.
- Beet juice is rich in potassium, magnesium and antioxidants that may lower blood pressure.
- Choose beet juice with no added sugar or sodium for the healthiest choice.
Almost 50% of American adults have hypertension (high blood pressure), a condition that can be managed with healthy lifestyle choices. One simple change is to switch up your drink choices. Certain drinks—like those containing alcohol or added sugars—may contribute to high blood pressure. On the other hand, drinks rich in nutrients like potassium and nitrates may help lower blood pressure by balancing your sodium levels and relaxing your blood vessels.
Instead of reaching for a glass of wine or soda to wind down at night, dietitians recommend drinking a cup of beet juice. It’s full of potassium, nitrates and antioxidants that can support healthy blood pressure. Keep reading to learn more about what makes beet juice great for blood pressure and how to incorporate it into your nighttime routine.
Why Beet Juice Is the Best Late-Night Drink for High Blood Pressure
Relaxes Blood Vessels
“Beetroot juice is rich in dietary nitrates, which get converted to nitric oxide in the body, a compound that helps relax and dilate blood vessels,” says Elizabeth Harris, M.S., RDN, LDN. This also helps improve blood flow. In fact, one study found that drinking 70 to 250 milliliters (around ⅓ to 1 cup) of beet juice per day reduced systolic blood pressure in adults with hypertension.
Helps Balance Sodium Levels
A diet for high blood pressure isn’t just about cutting back on sodium—it’s also about increasing your intake of nutrients like potassium and magnesium. “Potassium adds to this effect by balancing sodium levels and helping relax blood vessel walls,” says Michelle Routhenstein M.S., RD, CDCES, CDN, a dietitian and heart-health expert.
Beetroot juice can support this, as a single cup has about 6% of the Daily Value for both potassium and magnesium. Exact amounts may vary depending on the product.
Helps Lower Inflammation
Chronic inflammation can contribute to the development of high blood pressure. The good news is that diet may help to keep inflammation in check. “Beet juice contains antioxidants like betalains and vitamin C, which may help reduce inflammation and support overall heart health,” says Routhenstein.
Betalains give beets their bright red color. They’re powerful antioxidants shown to lower oxidative stress, which can otherwise contribute to inflammation and other health problems.
What to Look For in a Blood Pressure–Friendly Drink
To help find the best beet juice or a suitable alternative, here are some dietitian-approved tips:
- Minimal ingredients. “When selecting a blood pressure–friendly drink like beet juice, look for ‘100% beet juice’ on the label with no added sugars, sodium, artificial flavors or preservatives,” recommends Routhenstein. “A short ingredient list, ideally just beets, and maybe water or lemon juice, ensures purity,” she adds.
- Low in Added Sugars and Sodium: Consuming too much added sugar is linked to heart disease, and excess sodium can raise blood pressure. “Added sugars and excess sodium can reduce the heart-health benefits,” says Routhenstein. Ideally, select a drink that’s free from added sugars and sodium. If it has any, make sure it has less than 5% of the DV.
- High in Potassium. Potassium helps relax your blood vessel walls and balance sodium levels, both of which can help lower blood pressure.
Adding Beet Juice into Your Nightly Routine
Plain old beet juice isn’t everyone’s cup of tea. Here are some tips to spice it up and make beet juice a tasty part of your nightly routine.
- Add a splash of lemon. If you find beet juice alone to be too “earthy,” add lemon to help soften the flavor. Some varieties of beet juice even have lemon already added.
- Have it chilled. You may find that chilling beet juice makes it more enjoyable. Store it in the fridge or serve it over ice.
- Make a mocktail. Everyone loves a good mocktail! Add some sparkling water and lemon to your beet juice to make a mocktail, or create another fun recipe of your own.
If you’re considering adding beet juice to your regular nightly routine, you may want to speak with your health care provider first. “It’s a good idea to discuss your plans ahead of time with your doctor, especially if you’re currently taking medications for hypertension, so your blood pressure can be closely monitored and dosages of your medication can be adjusted if necessary,” says Harris.
Beet Juice Drinks to Try
Anti-Inflammatory Beet Smoothie
Our Expert Take
Beet juice is a healthy, nutrient-packed drink that can help support healthy blood pressure. It’s rich in potassium, vitamin C and betalains—compounds that help relax blood vessels, balance sodium levels and reduce inflammation—all key factors for maintaining healthy blood pressure. Enjoy it on its own or elevate the flavor with a splash of lemon or sparkling water.
