Easy Beet Juice Drink for Blood Pressure
If you want to improve your heart health, try sipping on this easy, refreshing beet juice for blood pressure, made with beet powder, vegetable juice, ginger, and celery seed.
It’s fast and easy to make with beetroot powder, which is rich in compounds that promote healthy blood pressure levels — read about the research below. My favorite thing about this recipe is that it takes just seconds to make because there’s no peeling or juice machine required.
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Why Does High Blood Pressure Matter?
High blood pressure, also known as hypertension, means that the force of your blood flowing through your blood vessels is too high. Normal blood pressure is 120/80 mmHg or lower. According to the American Heart Association and the American College of Cardiology, you have:
- Elevated blood pressure if your blood pressure is 120-129/<80 mmHg
- Stage 1 hypertension if it’s 130-139/80-89 mmHg
- Stage 2 hypertension if it’s ≥140/≥90 mmHg
High blood pressure is a major risk factor for heart disease and stroke. It can also contribute to kidney damage, vision loss, and dementia.
Does Beet Juice Lower Blood Pressure?
Many systematic review studies (studies that summarize evidence obtained from related studies), including one published in December 2018 in the journal Biomolecules and this one from March 2022 published in Frontiers in Nutrition, have looked at the effect of drinking beetroot juice (not beet greens) on blood pressure levels.
Overall, the studies found:
- Beet juice reduces systolic blood pressure, and the effect is greatest in people with high blood pressure. Systolic is the first number (the 120 in 120/80), which measures the pressure in your arteries when your heart beats. Diastolic is the second number, which measures the pressure when your heart rests between beats.
- The benefit comes mainly from a compound in beets called nitrate, which helps relax your blood vessels and increases blood flow. Other sources of dietary nitrate include rhubarb, butterleaf lettuce, spinach, arugula, celery, radishes, cilantro, and basil.
- Most studies showed that beet juice lowers blood pressure, but the effect can vary depending on the amount of nitrate in your juice, how high your blood pressure is to start, and your age (older people have a more varied response).
- The study published in Biomolecules reports that beet juice lowered systolic blood pressure by anywhere from 4 to 13 points.
- The greatest blood pressure-lowering effect happens after about three hours and lasts 24 hours.
While the nitrates in beets probably play the biggest role, researchers agree that other plant compounds in beets likely contribute to their health benefits.
For example, the red color in beets comes from pigments called betalains. These have antioxidant properties and can protect DNA in your cells from damage. Betalains also help reduce LDL (bad) cholesterol.
Beets are also a good source of potassium, which can help improve blood pressure by offsetting the effects of sodium. An 8-ounce (240 ml) serving of beet juice has about 700 mg of potassium, which is 20% of your daily value.
Why This Recipe Works
This recipe uses beetroot powder, which is made from dried and ground beets, so it’s highly concentrated in nitrates and other beneficial compounds.
Beet powder is also more convenient than juicing fresh beets. Let’s face it: beets are messy because they stain your hands or anything they come in contact with. You also don’t need a juice machine — just a spoon to mix the powder and other ingredients.
Besides the beets, this recipe includes vegetable juice, ginger, and celery seed. Vegetable juice is another great source of potassium and antioxidants, and ginger and celery seed have been shown to reduce blood pressure in studies. The flavor combination is also tasty and refreshing — a big plus for anyone who doesn’t love the earthy taste of beets.
As a dietitian, I’m a big believer in using food as medicine whenever possible. High blood pressure is one condition that can benefit from lifestyle and diet changes like this juice and my other favorite blood pressure-reducer, hibiscus tea.
Recipe Ingredients
This tasty beet juice for blood pressure is fast and easy to make with just a few ingredients. Here’s what I use. I’ve listed substitutions and variations in the section below.
Be sure to check out the recipe card below for the complete list of ingredients with measurements.
Beetroot powder. This has become a very popular ingredient recently, so it’s easy to find in natural food stores, on Amazon, or in many pharmacies. Look for a beetroot powder like this brand, made with organic beets and without sugar or additives.
Vegetable juice. This balances the beet flavor and adds other nutrients depending on the vegetable blend. There are many brands of vegetable juice available, and their sodium content varies. Look for one that’s low in sodium, especially if you have high blood pressure.
Ginger. Minced fresh ginger (or minced ginger sold in a jar) tastes best and has more health-promoting compounds than dried ginger.
Celery seed. Make sure you buy celery seed, not celery salt, which has salt added to it. Lightly crush the seeds with the bottom of a glass to release more flavor and make them easier to digest.
Worcestershire sauce. This is such a great condiment to have on hand. Just a little bit adds so much umami flavor to this and so many recipes. Plus, it’s surprisingly low in sodium.
Recipe Substitutions and Variations
- Feel free to experiment with other juices like carrot or tomato. Both are delicious in this beet juice drink recipe, and they’re equally healthy choices. Don’t forget to check the sodium.
- If you don’t have fresh or minced ginger, use about ¼ teaspoon of dried ginger and more if needed once you taste it.
- You can also swap horseradish for the ginger if you want more Bloody Mary flavor. It adds a spicy kick. You can also add a dash of tabasco or Sriracha for more spice.
- If you prefer to use beet juice from a bottle (or juiced), you can substitute that for the beet powder. Be aware that the nitrate content in bottled beet juice can vary depending on how it’s processed.
- To add even more blood pressure-friendly nutrients, make this beet juice drink in a blender and add a handful of spinach, arugula, or butter lettuce.
How to Make This Blood Pressure-Reducing Beet Juice Drink
First, mix the beet powder with about ¼ cup of water. You can use more or less beet powder to taste. If you prefer more beet powder, use extra water. The mixture will be thick, so use a fork or small whisk to blend it well and remove any clumps.
Second, add the other ingredients. Combine the beet juice with the vegetable juice, Worcestershire sauce, ginger, and celery seed. Mix well to combine.
Third, add a squeeze of lime juice and seasoning as desired. Mix well again.
Finally, pour the mixture over ice and serve.
Expert Tips
This is the flavor combination I prefer for this drink, but you can adjust and use more or less of any of the ingredients depending on your palate. If you really love the flavor of beets, you can use more beet juice and less vegetable juice.
Make sure you stir your beet powder and water until it’s smooth. Otherwise, you’ll have clumps of powder, which is a pain if you’re sipping this drink through a straw.
Important fun fact!
Don’t brush your teeth or use mouthwash after drinking this beet juice if you’re using it for blood pressure. Here’s why:
Certain bacteria in your mouth convert the nitrate in beets (and other vegetables) to nitrite, which then becomes nitric oxide in your stomach. Nitric oxide gets absorbed into your blood vessels, and that’s what relaxes them and lowers your blood pressure. This article explains more.
Who Should Avoid Beet Juice?
Beets and beet juice are generally safe for most people to consume, and there are no known interactions with medications. Still, it’s always smart to ask your doctor, especially if you have a health condition or take medication.
Beets are very high in oxalates, which might contribute to kidney stones in people who are susceptible.
If you’re on a potassium-restricted diet for kidney disease or other health conditions, you should avoid this drink. Between the beet powder and vegetable juice, it’s very high in potassium.
And be aware that beet juice (and whole beets) can turn your urine or feces red. It’s from the pigment and perfectly normal, not harmful at all!
Recipe FAQs
Many of the people in the beet juice and blood pressure studies had high blood pressure and were on medications, and no adverse reactions were reported. Still, if you take a high dose of medication and drink lots of beet juice, it’s possible your blood pressure could drop too low, so I recommend talking to your doctor, who can keep a close eye on your blood pressure and reduce your medication if needed.
Stored in a cool, dry environment, beet powder should last about six months.
No. The blood pressure-lowering effect happens in about three hours and can last for up to 24 hours, so the most important thing is to drink it every day or eat lots of nitrate-rich vegetables each day.
Other Recipes That Can Improve Your Health
Try these related recipes and read about how these key foods can help lower blood pressure, cholesterol, and blood sugar.
Love this recipe? Please leave a 5-star rating on the recipe card below & a review in the comments section further down the page. Your email will not appear publicly!
Easy Beet Juice Drink for Blood Pressure
Ingredients
- 1 tablespoon beetroot powder
- 1/4 cup water
- 1 cup vegetable juice low sodium
- 1/2 teaspoon Worcestershire sauce or to more taste
- 1/4 teaspoon celery seed
- 1/2 teaspoon ginger fresh minced or dried
- 1 ounce lime juice about 1/2 lime
- ice
Instructions
- Combine the beetroot powder and water in a measuring cup and mix well with a fork or small whisk to remove any clumps.
- Add the vegetable juice, Worcestershire sauce, celery seed and ginger and mix well. Add the lime juice, taste the juice, and adjust any seasonings as desired
- Pour the mixture over a glass of ice and serve
Notes
Nutrition
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Your insights are constantly useful, thanks for another terrific post.
Thank you so much I will try that juice Eve
If I don’t av beet powder can I use beet juice
Yes! you can absolutely substitute beet juice. And about your question about Worcestershire sauce, it’s a savory condiment sauce made from anchovies, vinegar, and molasses among other ingredients. You can probably leave it out, or substitute a dash of red wine or balsamic vinegar if you have that. Enjoy!
Thank you soo much for sharing this, it was very helpful
I’m doing it natural to not have to take meds, I have been on 6 different one and they all made me feel horrible, I’m losing weight, eating healthier prayerfully my numbers will get.to be at a healthier range soon I just can’t take the meds.
Any other advice you can share, I welcome it
Thanks again
You’re so welcome Sharon! Keep doing what you’re doing! Weight loss, healthy diet, lots of veggies and check out my post on Hibiscus tea. There’s lots of solid research on black, green, and hibiscus tea for reducing blood pressure. Good luck!
You made my morning
Thanks ever so much for all the great tips
Awww Thanks so much for reading Rosy! I hope they all help đŸ™‚
Hi
Thanks for your informative artillery and recipe. I too have had a sudden jump in my BP, but am pretty healthy. I started drinking an organic beet ginger turmeric juice blend but just noticed an 8 oz serving has 190 mg of sodium (I have been drinking about 4 oz each morning). I’m concerned that is has so much sodium. Can you please comment.
Thanks,
G
Hi Gerri,
Thanks so much for reading! I would look at the total amount of sodium in your meal or day. 190 mg isn’t that much if your breakfast is also low (fruits, vegetables, oatmeal, etc). A low sodium diet is about 1,500 mg/day so as long as you’re keeping each meal to <500 mg you should be fine. Sodium occurs naturally in all foods so even if you're eating only whole foods and not adding salt, you'll still get it in your diet. Also, keep in mind the potassium in fruits and vegetables will counteract the effects of sodium to an extent. Hope that helps!
The recent guideline changes are designed to sell more pharmaceuticals. That’s it.
Please don’t fear monger for Pharma.
Good point John! Too many of the health guidelines are influenced by pharma and food boards. Thanks for reading and for your thoughts!
Hello Anne,
What is a great alternative to Worcestershire sauce? And for the ginger can I use powder or a ginger tea? Just looking for alternatives. I am a student nurse and under on a lot of stress. Also can I use lemon instead of lime? Is there any difference. Do you have other juice for lowering bp? Or any food? Fruit? As a busy student it is very hard to have everything ready, but I will try and take care of myself more. Because now my bp is compensating from all the stressors that I am experiencing. I am being honest about not eating healthy all the time. I also want to start taking less sugar as well. I do not sleep much but its pretty much like my routine. (Accelerated Nursing Program). Please assist me on this journey.
Thank you so much,
N
Hi there N!
If you don’t want to use, or you don’t have Worcestershire sauce, you can skip it altogether, or maybe add a splash of soy sauce, tamari, or coconut aminos. It really just adds a pop of umami flavor so any of those can do the same. And yes, you can substitute powdered ginger. I always keep a jar of minced ginger from the grocery in my fridge and it works well here. To reduce blood pressure, eat lots of fruits and vegetables. They’re all rich in potassium which reduces BP. Also, leafy greens, especially arugula are great sources of nitrates just like beets or beet juice. School is super stressful so make sure you make time for a walk and do some yoga or meditation in the evening to help you unwind and get to sleep!
THX for sharing this recipe!
Why not using fresh slow juiced beet root instead of beet root powder?
Hi Robert,
You absolutely can do that! The powder is just easier đŸ™‚
Thank you for this great inspiration. I was diagnosed with high blood pressure last week and put on BP medication. So totally new to this life changing event , I have a strong determination to get off of this pill. My question is.. is it safe to get on a stick diet and additives while being on BP med.? Thank you for any information.
Hi Dee – definitely get on a good, clean diet. Lots of fruits and vegetables, whole, unprocessed foods and try the beet powder. All will help to reduce your blood pressure, so have it checked periodically (or monitor it yourself at home). It shouldn’t come down drastically, but if you notice it’s coming down below 120/80, talk to your doctor about reducing your meds. Lifestyle changes should be your first line of defense! Good luck and feel free to send me a message if you need any help đŸ™‚
I too recently got a high reading when messing with my mums monitor, and the worry of this out of the blue measurement got me stressing which sent it north, doc put me on low dose meds while they investigate. Otherwise healthy, exercise, weights eating good food not overweight all a bit strange. Hopefully nothing serious feeing a bit gutted
Exercises can lower high blood pressure quickly
Am John Chedi and MA wife is 4 month pregnant, the problem is she has a Low blood pressure. What can I do to her natural fruits or food to maintain Normal?
Hi John,
Lower blood pressure is actually pretty normal in the first half of pregnancy. It usually comes up on its own in the third trimester. I would say make sure she’s getting enough fluid, but other than that, it doesn’t have to be treated unless it’s really low or causing her to be dizzy or faint. In that case, check with the doctor! For some people, adding more salt raises blood pressure but it’s not healthy to do that and high blood pressure is much more dangerous in pregnancy than low blood pressure. Hope that helps!
Thank you .
What a fantastic piece on what we can do to help keep our BP in check. Your juice looks delicious and even without the vodka, I can only imagine what a refreshing beverage you have created here; great job!
Thanks so much for stopping by and leaving such a nice comment Dan! I so appreciate you reading and glad it was helpful đŸ™‚
My doctor has me on blood pressure medicine and It makes me feel awful . Would like to know what kind of juice I can drink to lower my blood pressure .
Hi Pam,
I use a tablespoon of dried beet root powder mixed in with low sodium V-8, or plain carrot or tomato juice and it works for me! Just make sure the juice is low in sodium.
Hi Pam,
Thanks for your site & all the info! Regarding your Magic Blood Pressure Reducer Juice recipe, is the beet root powder better than using fresh beets or is the powder just for the sake of convenience? Are the celery seeds in the recipe powdered or crushed? I have whole celery seed in the spice drawer.
Thank you,
Scott
Hi Scott,
The beet root powder is for convenience, but I also feel like it’s a more concentrated source of beets (I don’t know that for a fact though!) I’m sure you can use fresh beets and juice them or roast them and puree them if you like. I use whole celery seeds but either will work. It’s just a pinch for some flavor. Thanks for visiting!
How many times a day can a person drink this beer powder drink?
I’m sorry I meant beet
Hi Jesse,
I can’t say I’ve ever seen a specific recommendation but I think 2-3 times would probably be OK. The effects last for just a few hours. Keep in mind that you can also eat beets, and there are nitrates in lots of other vegetables – arugula is another good source so mix lots of veggies in too!
If you have a juicer you can make a blood pressure reducing juice consisting of two stalks of celery, one cucumber, a handful of spinach, one clove of garlic,. As one teaspoon of beetroot powder to the mix after juicing and mix well. Until this juice at least once a day. Keep your sodium levels low. Good luck!
Thanks for sharing that Vincent! Great tip đŸ™‚