Are Golden Beets Good for High Blood Pressure? The Science Behind Nitrates and Heart Health

December 6, 2025 •

5 min read

According to the American Heart Association, a diet rich in vegetables is a key component of managing blood pressure. Golden beets, a milder-flavored cousin of the more common red beet, contain significant amounts of dietary nitrates, raising the question: are golden beets good for high blood pressure? The science shows that, just like their red counterparts, these vibrant vegetables can play a supportive role in cardiovascular health.

Quick Summary

Golden beets contain dietary nitrates, which the body converts to nitric oxide. This compound helps relax and widen blood vessels, leading to lower blood pressure. The benefits are similar to those of red beets, making golden beets an excellent addition to a heart-healthy diet.

Key Points

Nitrates are the Key: Golden beets are rich in nitrates, which the body converts into nitric oxide to relax blood vessels and lower blood pressure.
Equally Effective as Red Beets: Despite their color difference, golden beets offer similar blood pressure-lowering benefits to red beets, with a sweeter, milder flavor.
Nutrient-Dense Food: In addition to nitrates, golden beets provide folate, potassium, and fiber, all of which support overall heart health.
Consistent Consumption is Crucial: To achieve sustained blood pressure benefits, regular consumption of golden beets or beet juice is needed, as the effects are temporary.
Consult Your Doctor: Golden beets should be viewed as a complementary part of a heart-healthy diet, not a cure for hypertension; always talk to a doctor, especially if on medication.

Understanding Beets and Blood Pressure

High blood pressure, or hypertension, is a major risk factor for heart disease and stroke. While medication and lifestyle changes are cornerstones of treatment, diet plays a critical supportive role. Beets, including the golden variety, are renowned for their positive effect on cardiovascular health, primarily due to their high concentration of dietary nitrates.

The Nitrate-to-Nitric Oxide Pathway

When you consume golden beets, the dietary nitrates they contain follow a specific pathway in your body. First, bacteria in your mouth convert nitrate ($NO_3^-$) into nitrite ($NO_2^-$). This nitrite is then converted into nitric oxide (NO) in the stomach. Nitric oxide is a crucial signaling molecule that acts as a vasodilator, meaning it relaxes and widens your blood vessels. This vasodilation improves blood flow and reduces the overall pressure exerted on artery walls, leading to a measurable drop in blood pressure.

Clinical studies have demonstrated this effect. A 2015 study, for example, found that hypertensive patients who drank beetroot juice daily experienced a significant reduction in blood pressure. The effects are most notable for systolic blood pressure and are temporary, lasting for several hours after consumption. Therefore, consistent intake is key for sustained benefits.

Golden Beets vs. Red Beets: The Comparison

While most studies focus on red beets, golden beets offer a comparable nutritional profile. The main difference lies in their pigment, not their blood-pressure-lowering potential.


Feature	Golden Beets	Red Beets
Taste	Milder, sweeter, and less earthy flavor.	More pronounced earthy flavor.
Coloring Agent	Contains betaxanthins, a yellow pigment.	Contains betacyanins, a red pigment.
Nitrate Content	High, though some sources suggest slightly lower than red beets.	High; the most studied variety for nitrate benefits.
Antioxidants	Contains betaxanthins, which are powerful antioxidants.	Contains betacyanins, also powerful antioxidants.
Mess Factor	Creates less of a mess during preparation and cooking.	Can stain hands and clothing due to red pigment.

As the table shows, both varieties are packed with heart-healthy nitrates and potent antioxidants. For those who find the earthy flavor of red beets off-putting, golden beets provide a delicious and equally beneficial alternative for managing blood pressure.

Other Health Benefits in Golden Beets

Beyond nitrates, golden beets are a nutritional powerhouse containing several other elements that support cardiovascular health:

Folate (Vitamin B9): This essential vitamin helps protect blood vessels and reduces the risk of heart disease and stroke.
Potassium: An important mineral for regulating blood pressure by helping the body excrete excess sodium.
Fiber: A good source of dietary fiber, which helps lower cholesterol levels, a significant risk factor for heart disease.
Betalains: The antioxidants responsible for their color, betalains also possess anti-inflammatory properties. Chronic inflammation is a known contributor to heart disease.

How to Incorporate Golden Beets into Your Diet

Including golden beets in your daily meals is simple and can be quite delicious. To maximize their nitrate content, it is best to avoid boiling, as the nitrates are water-soluble.

Raw and Grated: Grate raw golden beets into salads or slaws for a fresh, crunchy texture. The milder flavor makes them an easy addition.
Roasted: Roasting brings out the natural sweetness of golden beets. Toss cubed or sliced beets with olive oil, salt, and herbs, then roast until tender. Roasting is an excellent way to concentrate their nutrients.
Juiced: Juicing is one of the most effective ways to get a concentrated dose of nitrates quickly. Combine golden beets with apples, carrots, or ginger for a tasty and heart-healthy juice blend.
Blended in Smoothies: For a smoother texture, add steamed or raw golden beets to your favorite fruit smoothies. The golden color won't affect the final appearance as dramatically as red beets.

Conclusion: A Golden Addition to a Heart-Healthy Diet

In conclusion, golden beets are an excellent food choice for individuals looking to naturally support healthy blood pressure levels. The mechanism, supported by scientific research, involves the conversion of their high dietary nitrate content into nitric oxide, which promotes blood vessel relaxation and improves circulation. While red beets are more frequently cited in studies, the nutritional similarity and nitrate content of golden beets confirm they provide comparable benefits. Their milder taste also offers a delicious and versatile way to enjoy the heart-healthy advantages of this vibrant root vegetable. While golden beets are a beneficial dietary addition, it is essential to remember that they are not a substitute for prescribed medication. Always consult a healthcare professional before making significant changes to your diet, especially if you are managing a medical condition like hypertension. The inclusion of foods like golden beets, rich in nitrates, folate, and potassium, as part of a balanced diet is a proactive step towards long-term heart health. For more information on dietary nitrates and heart health, see this comprehensive review: A Narrative Review on Dietary Strategies to Provide Nitric Oxide in Cardiovascular Diseases.

Potential Risks and Considerations

While generally safe, there are some considerations when regularly consuming high amounts of beets. For some individuals, eating beets can cause beeturia, a harmless condition where urine and stool turn a pinkish-red color due to the betalain pigments. Those prone to kidney stones should consult a doctor, as beets are high in oxalates. As with any dietary change, moderation and medical advice are recommended, especially for those on blood pressure medication.

Key Takeaways for Heart Health

Nitrate Powerhouse: Golden beets contain high levels of dietary nitrates, which are converted to nitric oxide in the body to relax and widen blood vessels, helping to lower blood pressure.
Nutritional Equivalents: Golden beets are nutritionally similar to red beets, offering comparable blood pressure-lowering benefits but with a milder, less earthy flavor profile.
Temporary Effects: The blood pressure-lowering effect of beets is temporary, typically lasting a few hours after consumption, so regular intake is necessary for sustained results.
Versatile and Delicious: Golden beets can be consumed raw, roasted, or juiced, making them a versatile and tasty addition to a heart-healthy diet.
Not a Replacement for Medicine: While beneficial, beets are a dietary supplement and should not replace medication or medical advice from a healthcare provider for managing hypertension.

Frequently Asked Questions

Golden beets lower blood pressure because they contain high levels of dietary nitrates. When consumed, these nitrates are converted into nitric oxide, a compound that relaxes and widens blood vessels, which in turn reduces blood pressure.

Yes, golden beets are considered to be as effective as red beets for lowering blood pressure. The blood pressure-lowering effect comes from their shared nitrate content, not their pigment.

Studies show that the blood pressure-lowering effects of dietary nitrates from beets can be felt within a few hours of consumption. The effects are temporary, so regular intake is recommended for sustained benefits.

Juicing concentrates the nitrates, potentially providing a more potent and faster effect. However, eating whole golden beets still provides significant benefits along with added fiber. The best method depends on personal preference and consistency.

For most people, eating a moderate amount of golden beets every day is safe and can contribute positively to managing blood pressure. However, it is always best to consult a healthcare provider before making significant dietary changes, especially if you have a pre-existing medical condition or are on medication.

Yes, cooked golden beets still provide benefits, but some of the water-soluble nitrates can be lost during boiling. To preserve the most nitrates, it is better to roast, steam, or eat them raw.

Golden beets are also a good source of folate (Vitamin B9), which helps protect blood vessels, and potassium, which helps balance sodium levels in the body. They also contain fiber and anti-inflammatory antioxidants called betalains.