DIETITIAN'S DESK - Rosalee Brown

High blood pressure is a major chronic disease that affects many adults and, unfortunately, is increasingly seen in adolescents. This condition can lead to organ damage which can result in outcomes such as cardiovascular diseases, renal failure and stroke. It is well established that in addition to pharmacological intervention, other measures such as exercise, managing stress and a healthy diet can effectively manage this condition.

Lowering sodium intake and consuming fruits and vegetables rich in potassium, magnesium and all the other attending attributes have also been found to have a positive effect on blood pressure. Keeping fat mass to healthy levels has also been shown to be effective in managing and controlling blood pressure.

In 2006, a study published in the New England Journal of Medicine suggested that nitrates in vegetables are responsible for lowering blood pressure. This small study carried out at the Swedish School of Sport and Health Sciences on 17 healthy, non-smoking young adults, used nitrate supplements in approximate amounts similar to that found in five to eight ounces of vegetables rich in nitrate for a period of three days. The participants then took placebo for a different three-day period. The findings showed a lowering of the diastolic blood pressure (bottom number) by as much as 3.7 mmHg after three days of taking the supplement compared to the placebo. Examples of vegetables rich in nitrate are lettuce, spinach and beetroot.

A recent online release of a study carried out in Britain at Barts and the London School of Medicine and Peninsula Medical School using beetroot juice showed its positive effect on blood pressure. This small study had 14 healthy volunteers who drank two cups of beet juice or water. Beetroot juice was found to lower blood pressure as early as one hour after drinking it and the blood pressure went to its lowest level after three hours. Its effect was said to be seen up to 24 hours after consumption. It must be noted that this small study was carried out in healthy adults and there is no evidence of its effect on persons with high blood pressure.

Beetroot juice

Beetroot juice is a popular drink in Jamaica; prepared alone or in combination with carrot and sweetened with milk, sugar and spices. Sometimes stout and roots are also added. It is advised that when possible, you should consume beetroot alone or lightly flavoured with ginger or citrus such as orange or lime. Beetroot is high in sugars and so needs little or no sweetening. The vegetable is delicious when boiled or pickled. It should be boiled in the skin then sliced and served.

Because of its distinctive taste many do not love it, but variety means you add a little to the diet occasionally if it is not your favourite. If you simply cannot tolerate beets, other green vegetables are good sources of nitrates. This is one more weapon in your arsenal against ill health and in particular cardiovascular illness.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.