Dec. 27, 2006 -- A type of nutrient found in vegetables like spinach and lettuce may be Mother Nature's way of keeping blood pressure in check. Show
A small new study suggests the nitrates in many vegetables may keep blood vessels healthy and lower blood pressure. Previous studies have shown that a diet rich in fruits and vegetables, such as the Dietary Approaches to Stop HypertensionHypertension (DASH) diet, can reduce blood pressure. But it's been difficult to determine exactly which nutrients in fruits and vegetables are responsible for these blood-pressure-lowering effects, researchers in this study say. Nitrates Lower Blood PressureIn the study, published in the New England Journal of Medicine, scientists at the Swedish School of Sport and Health Sciences examined the effects of short-term nitrate supplementation in a group of 17 healthy, nonsmoking young adults. Each participant rotated between taking a daily dose of nitrate supplement equivalent to the amount normally found in 150 to 250 grams of a nitrate-rich vegetable -- such as spinach, lettuce, or beetroot -- for three days, and taking a placebo for a different three days. The results showed that average diastolic blood pressure (the bottom number in a blood pressure measurement) was 3.7 mm Hg lower after three days of nitrate supplementation than it was after taking the placebo for three days. The researchers say these benefits are similar to those found among healthy participants in the DASH trials and suggest that nitrates' blood-pressure-lowering effects merit further study. Background: Dietary nitrate is receiving increased attention due to its reported ergogenic and cardioprotective properties. The extent to which ingestion of various nitrate-rich vegetables increases postprandial plasma nitrate and nitrite concentrations and lowers blood pressure is currently unknown. Objective: We aimed to assess the impact of ingesting different nitrate-rich vegetables on subsequent plasma nitrate and nitrite concentrations and resting blood pressure in healthy normotensive individuals. Methods: With the use of a semirandomized crossover design, 11 men and 7 women [mean ± SEM age: 28 ± 1 y; mean ± SEM body mass index (BMI, in kg/m(2)): 23 ± 1; exercise: 1-10 h/wk] ingested 4 different beverages, each containing 800 mg (∼12.9 mmol) nitrate: sodium nitrate (NaNO3), concentrated beetroot juice, a rocket salad beverage, and a spinach beverage. Plasma nitrate and nitrite concentrations and blood pressure were determined before and up to 300 min after beverage ingestion. Data were analyzed using repeated-measures ANOVA. Results: Plasma nitrate and nitrite concentrations increased after ingestion of all 4 beverages (P < 0.001). Peak plasma nitrate concentrations were similar for all treatments (all values presented as means ± SEMs: NaNO3: 583 ± 29 μmol/L; beetroot juice: 597 ± 23 μmol/L; rocket salad beverage: 584 ± 24 μmol/L; spinach beverage: 584 ± 23 μmol/L). Peak plasma nitrite concentrations were different between treatments (NaNO3: 580 ± 58 nmol/L; beetroot juice: 557 ± 57 nmol/L; rocket salad beverage: 643 ± 63 nmol/L; spinach beverage: 980 ± 160 nmol/L; P = 0.016). When compared with baseline, systolic blood pressure declined 150 min after ingestion of beetroot juice (from 118 ± 2 to 113 ± 2 mm Hg; P < 0.001) and rocket salad beverage (from 122 ± 3 to 116 ± 2 mm Hg; P = 0.007) and 300 min after ingestion of spinach beverage (from 118 ± 2 to 111 ± 3 mm Hg; P < 0.001), but did not change with NaNO3 Diastolic blood pressure declined 150 min after ingestion of all beverages (P < 0.05) and remained lower at 300 min after ingestion of rocket salad (P = 0.045) and spinach (P = 0.001) beverages. Conclusions: Ingestion of nitrate-rich beetroot juice, rocket salad beverage, and spinach beverage effectively increases plasma nitrate and nitrite concentrations and lowers blood pressure to a greater extent than sodium nitrate. These findings show that nitrate-rich vegetables can be used as dietary nitrate supplements. This trial was registered at clinicaltrials.gov as NCT02271633. Eating foods full of a chemical compound called nitrate could help to lower blood pressure, a nutritionist has said.By Fiona Callingham 07:11, Sat, Nov 5, 2022 | UPDATED: 07:11, Sat, Nov 5, 2022 Link copied Dr Chris Steele shares diet tips on reducing blood pressureSUBSCRIBE Invalid email We use your sign-up to provide content in ways you've consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info Having high blood pressure is a common condition in the UK, with one in three adults thought to be living with it - although they might not realise. If left untreated it can put you at risk of some serious health problems as it puts a strain on your organs such as the blood vessels, heart and other organs. This can result in potentially life-threatening conditions including heart attacks, strokes or kidney disease. Related articles
There are several factors that can contribute to high blood pressure, which is also known as hypertension. This includes diet, with food high in salt being particularly bad. However, certain foods could also lower your risk of high blood pressure. According to TJ Waterfall, head nutritionist at Eat Holy, nitrate-rich foods could do this. READ MORE: 95% of heart attack survivors report experiencing two symptoms 1 month prior to the event  Speaking with Express.co.uk, he said: “Dietary nitrates and nitrites, rich in plant foods, can help to improve vascular function. “They provide a source for the production of nitric oxide, which signals to the smooth muscle surrounding blood vessels to relax, thus increasing blood flow and reducing blood pressure. “In fact, a recent meta-analysis (review of all suitable clinical trials) showed that beetroot (the richest source of dietary nitrates) significantly lowered blood pressure in adults with hypertension. “It has also been shown to improve exercise performance across a range of exercise intensities.” DON'T MISS Acholic stools are 'the most common' sign of pancreatic cancer in 'initial' stages [CANCER] 'Pharyngitis' now most common Covid symptom in double jabbed and is seen in 63% of cases [INSIGHT] Seasonal affective disorder: Doctor shares best diet that has ‘protective’ effect on mood [EXPERT] TrendingREAD MORE
The most nitrate-rich food is beetroot, he said. However, he also recommended the following foods:
He added: “Nitrates in plant foods are not to be confused with nitrates added to processed meats to preserve the meat, enhance its flavour, and impart the ‘desirable’ pink colour. "In processed meats, the nitrites react with the amines in the meat during processing, curing, storage, and cooking to form nitrosamines, which are known carcinogens - a mechanism thought to explain processed meat's links with colorectal cancer. READ MORE: Vitamin D deficiency linked to risk of premature death in new study - 4 most common signs READ MORE
“On the other hand, nutrients contained in fruits and vegetables, such as vitamin C and certain phenolic compounds, inhibit the formation of nitrosamines from the nitrates they contain. “So in plant foods, much more of the nitrates are converted to nitric oxide, boosting vascular function and reducing blood pressure.” Other foods that can reduce blood pressurePotassium-rich foods “These reduce the effect of sodium (salt) and decrease the tension in your blood vessels,” he said. Related articles
“Some of the best sources of potassium include fresh fruit, vegetables, legumes and greens.” Whole grains “These provide many important minerals such as magnesium that are involved with maintaining healthy blood pressure,” TJ said. Flaxseeds He added: “Studies have shown a couple of tablespoons of ground flax daily can be as effective as some blood pressure lowering medications.” What foods bring down blood pressure right away?What can I eat to lower my blood pressure immediately? While there's no miracle food that can lower blood pressure immediately, consuming a diet rich in vegetables, fruit, whole grains, nuts, seeds, and fish (and low in red meat, salt, and added sugars) may help lower blood pressure over time.
What foods have high nitrates?The foods highest in nitrate include beet roots and leafy greens such kale, arugula, chard, and spinach. Others include parsley, Chinese cabbage, leeks, celery, radishes, and turnips.
Can nitrates lower blood pressure?The studies to date suggest that dietary nitrate acutely lowers blood pressure in healthy humans. An inverse relationship was seen between dose of nitrate consumed and corresponding systolic blood pressure reduction, with doses of nitrate as low as 3 mmol of nitrate reducing systolic blood pressure by 3 mmHg.
How can I increase my nitrates naturally?A diet high in nitrate-rich vegetables and antioxidants or the use of supplements, such as L-arginine or L-citrulline, are beneficial ways to boost your body's natural production of nitric oxide. Other proven strategies include limiting mouthwash and exercising regularly.
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Foods with nitrates to lower blood pressure
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