Pomegranate vs Beetroot for Blood Pressure: Which Works Better?

Beetroot and pomegranate are two of the most studied natural foods for cardiovascular support. Both are packed with antioxidants and bioactive compounds that help maintain healthy blood pressure, vascular function, and heart circulation.

Yet, they work through different biological mechanisms:

• Beetroot increases nitric oxide to relax blood vessels,

• Pomegranate protects the endothelium and reduces oxidative stress that can damage arteries.

  
  

This article compares the two based on scientific evidence — exploring how each supports blood pressure, what the studies reveal, and whether one may be more effective for long-term cardiovascular wellness.

Direct Answer

Both pomegranate and beetroot help lower blood pressure, but through different mechanisms. Beetroot works by boosting nitric oxide for vasodilation, while pomegranate reduces oxidative stress and arterial stiffness. Studies suggest beetroot produces faster results in lowering blood pressure, while pomegranate offers stronger long-term vascular protection.

Beetroot: The Nitric Oxide Booster

Beetroot is naturally high in dietary nitrates, which the body converts into nitric oxide (NO) — a molecule that widens blood vessels and enhances blood flow. This process lowers vascular resistance, directly impacting both systolic and diastolic blood pressure.

A 2015 randomized trial in Hypertension reported that adults consuming 250 ml of beetroot juice daily experienced an average 7.7 mmHg reduction in systolic blood pressure after four weeks. Another meta-analysis in Advances in Nutrition (2019) found consistent reductions in both systolic and diastolic values across 22 clinical studies.

Beetroot also improves endothelial function, helping arteries stay flexible and responsive. For individuals with mild hypertension or prehypertension, regular beetroot intake has shown results within 2–4 weeks.

Beyond nitrates, beetroot provides potassium, folate, and betalains, all of which support cardiovascular function and protect against oxidative stress in the bloodstream.

Pomegranate: The Antioxidant Defender

Pomegranate is rich in polyphenols, particularly punicalagins and anthocyanins, which help reduce oxidative damage in blood vessels — one of the root causes of hypertension. Instead of increasing nitric oxide directly, pomegranate protects existing nitric oxide from being destroyed by free radicals.

A study published in Atherosclerosis (2014) showed that participants who drank 50 ml of concentrated pomegranate juice daily for 2 weeks experienced a 12% reduction in systolic blood pressure and a 30% decrease in arterial plaque oxidation.

Pomegranate also improves endothelial function, supporting better flow-mediated dilation — a key indicator of vascular health. Its antioxidants inhibit angiotensin-converting enzyme (ACE) activity, a similar target to that of some blood pressure medications, which helps moderate vasoconstriction.

A 2020 review in Nutrients concluded that regular pomegranate juice consumption significantly lowers systolic blood pressure and improves lipid balance, though effects may take longer (4–8 weeks) compared to beetroot.

Comparative Mechanisms: Nitrates vs Polyphenols

Mechanism	Beetroot	Pomegranate
Primary Action	Increases nitric oxide (vasodilation)	Reduces oxidative stress (endothelial protection)
Key Compounds	Nitrates, betaine, betalains	Polyphenols, punicalagins, anthocyanins
Onset of Effect	2–4 weeks	4–8 weeks
Systolic BP Reduction (avg.)	5–10 mmHg	3–7 mmHg
Additional Benefits	Endurance, circulation	Cholesterol, arterial plaque protection

Beetroot’s nitrate pathway delivers faster physiological changes, while pomegranate’s antioxidant system provides gradual and lasting vascular defense. In practice, many experts recommend using them together for synergistic cardiovascular benefits.

Scientific Studies Comparison

• Beetroot Studies:

  • Hypertension (2015): 7.7 mmHg systolic BP reduction.

  • Advances in Nutrition (2019): Meta-analysis of 22 trials confirms consistent benefits.

  • Frontiers in Physiology (2020): Improved endothelial function and nitric oxide production.

• Pomegranate Studies:

  • Atherosclerosis (2014): 12% systolic BP reduction, decreased arterial plaque oxidation.

  • Nutrients (2020): Significant BP reduction and improved lipid metabolism.

  • Plant Foods for Human Nutrition (2019): Enhanced nitric oxide bioavailability via antioxidant protection.

Both are effective, but their time courses differ: beetroot’s effects are measurable sooner, while pomegranate contributes to artery health longevity.

Which Is Better for Blood Pressure?

The answer depends on your goal:

• For immediate blood pressure support: Beetroot works faster by directly increasing nitric oxide levels and relaxing arteries.

• For long-term vascular protection: Pomegranate offers stronger antioxidant defense, helping preserve nitric oxide and prevent oxidative arterial damage.

Combining both may offer the best overall strategy — beetroot for fast-acting vasodilation and pomegranate for long-term endothelial health. Together, they create a powerful dual mechanism supporting cardiovascular resilience.

How to Include Them in a Daily Routine

• Morning: Drink 250 ml beetroot juice or take 300–500 mg beetroot extract.

• Evening: Add 100 ml pomegranate juice or 500 mg pomegranate extract.

• Combine with magnesium-rich foods for additional heart support.

• Maintain consistent use for 4–8 weeks for measurable improvement.

As always, consult a healthcare professional if you’re taking blood pressure medications, as natural nitrates and polyphenols can enhance their effects.

Safety and Considerations

Both beetroot and pomegranate are safe for most people. However:

• Those with low blood pressure should monitor their readings.

• People prone to kidney stones should moderate beetroot due to oxalates.

• Pomegranate may interact with blood thinners due to mild anticoagulant properties.

• Always choose unsweetened juices or standardized extracts to avoid added sugars.

Neither should replace prescribed antihypertensive medications, but can be part of a comprehensive heart-healthy regimen.

Beetroot and pomegranate represent two complementary, evidence-based approaches to natural blood pressure management. Beetroot acts as a nitric oxide booster, promoting fast and effective vasodilation, while pomegranate functions as a vascular protector, preserving arterial health through antioxidant and anti-inflammatory pathways.

Instead of viewing them as competitors, the science suggests they’re best used together — one supporting circulation, the other protecting the vessels themselves. Combined, they offer a holistic, research-backed way to maintain cardiovascular wellness naturally.

FAQ

Which is better for lowering blood pressure — beetroot or pomegranate?

Beetroot shows faster effects through nitric oxide, while pomegranate supports long-term vascular health. Both are beneficial.

Can I take beetroot and pomegranate together?

Yes. Combining them may enhance overall blood flow and heart protection safely.

How long does it take to see results?

Beetroot may reduce BP within 2–4 weeks, while pomegranate typically requires 4–8 weeks of consistent use.

Is it safe to drink both juices daily?

Yes, in moderation. Choose unsweetened varieties and monitor total sugar intake.

Can these replace medication for hypertension?

No. They can complement a healthy lifestyle but should not replace prescribed treatments.

References

1. Hypertension (2015). Daily Beetroot Juice and Blood Pressure Reduction.

2. Advances in Nutrition (2019). Meta-Analysis: Beetroot Nitrates and Blood Pressure.

3. Atherosclerosis (2014). Pomegranate Juice and Arterial Function Study.

4. Nutrients (2020). Pomegranate Polyphenols in Cardiovascular Health.

5. Frontiers in Physiology (2020). Dietary Nitrates and Endothelial Function.

6. Plant Foods for Human Nutrition (2019). Pomegranate and Nitric Oxide Preservation.