Beet that high blood pressure, build endurance
The leading preventable cause of stroke and heart failure gradually damages your health, with effects that accumulate silently. So commonplace that 1 in 2 adults suffers from this chronic disease. High blood pressure left untreated deforms arteries, damages kidneys and decimates the heart. Stroke risk doubles when blood pressure exceeds 140/90 mmhg but the brain is not the only organ at risk because 1000 people die of heart-related diseases daily. One in three cases of kidney-related failure is from untreated and underdiagnosed high blood pressure. With the amount of potential organ disruption, it’s easy to see how this will affect health-related longevity, health span and vitality later in life.
The typical response drives this concept about the medical culture of prescribing pills as the solution to everything. What if there was a cheap and natural root vegetable that proved effective without the notable side effects of medications?
The heart beet solution
Beetroot and beetroot powder are natural nitric oxide boosters. Loaded with dietary nitrates, they are nature's natural blood pressure medications. The body converts nitrate to nitric oxide. Nitric oxide relaxes blood vessels, increasing blood flow to muscles and lowering blood pressure, translating to healthier organs, exercise endurance and less strain on the body from stiff blood vessels.
Evidence check
A 2015 RCT in Hypertension showed beetroot juice dropped systolic BP by 7–8 mmHg—the same effect as a first-line drug. A 2021 trial in Nutrients confirmed that beetroot supplementation improved both blood pressure and VO₂ max (exercise capacity). No prescription required. Just nature doing what nature does best.
The research and evidence behind beetroot and beetroot powder stand strong. The purple powder proves itself to extend protective effect to blood pressure, brain and heart health. In a 2019 study, adults who maintained normal BP through lifestyle changes had a 45% lower risk of heart failure compared to peers on meds. Beetroot supplementation improved cognitive function by enhancing cerebral blood flow in older adults with hypertension. Sharper mind not just a stronger heart. Beet powder given daily reduced blood pressure, boosted exercise tolerance, and improved quality of life in hypertensive adults.
I’m not knocking medication as a temporary fix for blood pressure, but the long-term use of medication carries the risk of side effects. Sometimes not that mild. Talking about erectile dysfunction, fatigue and even permanent kidney damage. Both seem to work, but beetroot powder appears to have fewer downsides.
Threshold rule
After 12 years of practice I’ve noticed quite a few people think health declines on a smooth curve, but the truth is it breaks at certain thresholds. Once you cross the line of high blood pressure, your risk of heart failure, kidney damage or stroke does not gradually rise; it jumps. We need to take bold action before and not after this threshold.
Practical Applications
Beetroot juice acts as a great pre-workout drink. Peak nitric oxide hits at ~150 minutes post-ingestion, widening arteries right when your workout starts. Drink 250–500 mL beet juice or take 6–9 g beetroot powder (about 1 heaping teaspoon) 2–3 hours before training.
Pair the juice with interval training. Nitric oxide boosts oxygen delivery; intervals maximize uptake, improving endurance. This elevates energy levels, killing fatigue and boosting motivation for those stressful days.
Add 2 compound lifts (squats, bench, or deadlift) on alternating days. Resistance training independently reduces systolic BP by 4–6 mmHg and synergize with nitric oxide for vessel health (Journal of Hypertension, 2020).
Monitor blood pressure. In the morning, first thing before caffeine, and every day. It surprises me when patients with no high blood pressure do not monitor when it’s as easy as buying a pressure cuff and checking once a day.
Run the above beet stack for 4 weeks. Studies show nitrate benefits fade if you stop. Think “daily beet ritual,” not a one-off hack.
Wrapping up
We want freedom. Not just financial freedom. Health freedom. The ability to feel, look and live a life unhindered from health problems. Controlled blood pressure acts as one of rungs in the health ladder upwards towards freedom. Pills treat numbers but you become handcuffed to side effects and dependency on these medications. Beetroot taps into the body’s natural nitric oxide lowering blood pressure and improving endurance. Beets don’t just lower blood pressure. They hand you back your vitality. And that’s worth more than any pill ever sold.