3 in 10 Korean Men Have High Blood Pressure... "'This' Can Lower It if Eaten Regularly"

Nitrates in Beets Help Relax Blood Vessels

As healthy diets draw attention as a way to manage hypertension, an expert has said that beets may help lower blood pressure.

Hypertension file photo. The Asia Business Daily archive

Recently, U.S. dietitian Lauren Panoff named beets as one of the best foods for managing blood pressure. The key ingredient in beets is nitrate, which is converted in the body into nitrite and then nitric oxide. Nitric oxide relaxes the smooth muscles in blood vessel walls, widening the vessels and improving blood flow. This reduces pressure on the vessel walls, lowering blood pressure. Spinach namul and kale, both common in Korean diets, are also considered nitrate-rich foods.

Beets are also rich in potassium. Potassium helps the body excrete sodium and eases tension in blood vessel walls, playing an important role in regulating blood pressure.

Nitrate-rich beets may help manage blood pressure. Getty Images Bank.

A study on the subject published in the international journal Frontiers in Nutrition in 2024 analyzed the effects of dietary nitrate intake on blood pressure and found that nitrate consumption lowered systolic blood pressure. A single serving lowered systolic blood pressure by about 3 mmHg within several hours, while regular consumption for one to two months reduced it by about 4 mmHg. A systematic review published the same year in the Journal of Functional Foods analyzed data from 2,013 people across 113 studies. It found that dietary nitrate lowered both systolic and diastolic blood pressure, with greater effects at higher intake levels and over longer periods of consumption.

However, eating beets alone cannot resolve hypertension. Panoff emphasized, "Beets are best eaten as part of a healthy diet that includes a variety of plant-based foods, such as whole grains, nuts, and fruit." She added, "You should also reduce your sodium intake and make sure to eat potassium-rich foods." Regular exercise is also essential.

If lifestyle changes alone are not enough to control blood pressure, or if the risk of cardiovascular disease is high, blood pressure medication should be taken as directed by a medical professional. Even if blood pressure returns to the normal range, patients should not stop taking their medication on their own without consulting a medical professional.

Meanwhile, according to the results of the 2025 National Health and Nutrition Examination Survey, released by the Korea Disease Control and Prevention Agency in September, the prevalence of hypertension was 28.2% among men and 17.8% among women. In addition, grain consumption in 2025 was 239.6 g, down 12.4 g from 2024, while the share of people aged 6 and older who ate at least 500 g of fruit and vegetables a day was just 23.4% among men and 17.7% among women.

This content was produced with the assistance of AI translation services.