Nitrates are natural compounds found in vegetables that help relax blood vessels, making it easier for blood to flow. This can lower blood pressure and improve heart health.
What Nitrates Do in the Body
When consumed, nitrates convert into nitric oxide, which signals blood vessels to widen. This reduces resistance and lowers blood pressure. Studies show that nitrate-rich foods can significantly decrease both systolic and diastolic blood pressure, making them a natural way to support heart health.
How Fast Do Nitrates Work?
Nitrate-rich foods can lower blood pressure in just a few hours. For example, drinking beet juice may reduce blood pressure by 4–10 points within 3–6 hours, with effects lasting up to a day! Eating these foods regularly can lead to long-term benefits.
Foods Richest in Nitrates
- Beets (whole or in juice)
- Spinach
- Arugula
- Lettuce, including iceberg
- Celery
- Radishes
- Swiss chard
- Cilantro & parsley
🔬 Try This Food Experiment
- Check your blood pressure.
- Drink beet juice or eat some leafy greens.
- Check your blood pressure again 3 hours later.
Did it work? Tell us! We can help you find recipes and easy ways to add heart-healthy vegetables to every meal to help stabilize blood pressure naturally.
Nitrates vs. Nitrites: What’s the Difference?
Nitrates from vegetables are healthy and help lower blood pressure.
Nitrites, found in processed meats like bacon and hot dogs, can form harmful chemicals when cooked at high heat.
Stick to vegetables for safe and effective nitrate benefits!
Takeaways
Eating nitrate-rich foods like beets and leafy greens can help lower blood pressure naturally. You might be surprised that adding them to your meals can lead to quick and lasting effects—for up to 24 hours! Just remember: for best results, pair these foods with a healthy lifestyle that includes regular movement and hydration.