Beetroot Hommus: a Tasty way to Support Your Cardiovascular System
This creamy beetroot hommus is not only a delicious snack or side dish but also a heart-healthy choice packed with fibre, plant-based protein, and natural nitrates.
Can beetroot help lower blood pressure naturally?
Beetroot is more than just a vibrant addition to your plate—it’s a nutritional powerhouse, especially when it comes to supporting cardiovascular health. A growing body of research highlights beetroot's blood pressure-lowering benefits, thanks largely to its high content of dietary nitrates.
When consumed, the nitrates in beetroot convert to nitric oxide in the body, a compound that helps relax and widen blood vessels, improving blood flow and reducing blood pressure. Clinical trials have shown that beetroot juice and other beetroot-rich foods can effectively lower both systolic and diastolic blood pressure in healthy and hypertensive adults (Siervo et al., 2013; Bahadoran et al., 2017; Jackson et al., 2022).
Is beetroot good for preventing atherosclerosis?
Atherosclerosis, the build-up of plaque in the arteries, is a major contributor to heart disease. Emerging research suggests that beetroot may help protect against this process. The antioxidant and anti-inflammatory properties of beetroot, along with its ability to improve endothelial function, are key players in its cardiovascular benefits.
Studies show that regular intake of beetroot juice or beetroot-rich meals can enhance postprandial vascular function in overweight and obese men, potentially reducing the risk of arterial stiffness and progression of atherosclerosis (Jajja et al., 2014; Kent et al., 2021).
Can beetroot help with circulation and exercise performance?
Yes! Beyond blood pressure, beetroot has gained attention for improving exercise endurance and circulation, particularly in individuals with conditions like peripheral artery disease (PAD). Its nitrate content enhances oxygen efficiency and may improve walking distance and quality of life in those with compromised blood flow (Cortez-Cooper et al., 2023).
Is beetroot beneficial for overweight or obese individuals?
Absolutely. In addition to supporting vascular health, beetroot may help improve metabolic parameters in overweight and obese individuals. Regular beetroot intake has been shown to support healthier post-meal blood vessel function and reduce inflammation, which are often impaired in obesity (Gilchrist et al., 2014).
Beetroot Hommus Recipe
Ingredients:
1 medium to large beetroot
1 x 400g tin chickpeas, drained and rinsed
2 garlic cloves
Juice of 1 lemon
1 tbsp tahini
½ tsp salt (adjust to taste)
50ml water (optional, for consistency)
Method:
Preheat oven to 180°C.
Wrap the beetroot in foil and roast in the oven for 1 hour or until a knife inserts easily.
Let the beetroot cool slightly, then peel by rubbing off the skin with your fingers.
Cut the beetroot into chunks and add to a blender with chickpeas, garlic, lemon juice, tahini, and salt.
Blend until smooth. Add water gradually if needed for a smoother consistency.
Taste and adjust seasoning. Serve with veggie sticks, crackers, or as a nourishing sandwich spread.
References
Bahadoran, Z., Mirmiran, P., & Azizi, F. (2017). Dietary nitrate and the risk of cardiovascular disease: a review of current evidence. Journal of Community Health Research, 6(3), 150-158. https://pubmed.ncbi.nlm.nih.gov/28067808/
Cortez-Cooper, M. Y., Anton, S. D., Leeuwenburgh, C., et al. (2023). Dietary nitrate and walking performance in peripheral artery disease: a systematic review. Nutrients, 15(1), 35. https://pubmed.ncbi.nlm.nih.gov/40139306/
Gilchrist, M., Winyard, P. G., Fulford, J., et al. (2014). Dietary nitrate improves vascular function in overweight adults. American Journal of Clinical Nutrition, 101(5), 919–928. https://pubmed.ncbi.nlm.nih.gov/24125415/
Jackson, J. K., Patterson, A. J., MacDonald-Wicks, L. K., & Oldmeadow, C. (2022). The effect of dietary and supplemental nitrate on blood pressure: a systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition, 62(20), 5617–5639. https://pubmed.ncbi.nlm.nih.gov/32292042/
Jajja, A., Sutyarjoko, A., Lara, J., et al. (2014). Beetroot supplementation improves postprandial endothelial function in overweight and obese men. The Journal of Nutrition, 144(11), 1818-1825. https://pubmed.ncbi.nlm.nih.gov/24125415/
Kent, S. M., Westerback, A., & Hopman, M. T. E. (2021). Dietary nitrate and cardiovascular health: a narrative review of the evidence. Hypertension Research, 44, 567–577. https://pubmed.ncbi.nlm.nih.gov/34055855/
Siervo, M., Lara, J., Ogbonmwan, I., & Mathers, J. C. (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. Journal of Nutrition, 143(6), 818–826. https://pubmed.ncbi.nlm.nih.gov/23596162/