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Healthy habits, including maintaining a healthy weight and opting for foods and drinks that support blood pressure, can significantly lower the risk of heart disease. Two popular drink choices are pomegranate juice and beet juice. Though each offers heart-healthy benefits, research suggests beet juice may have a stronger effect on lowering blood pressure.
Research shows that both juices can support healthy blood pressure levels, but beet juice has the strongest evidence supporting it.
“When it comes to lowering blood pressure efficiently, beet juice generally wins,” Eboni Cornish, MD, functional medicine doctor at Amen Clinics, told Health.
Beets contain nitrates, which are compounds that your body converts into nitric oxide. Nitric oxide helps lower blood pressure by relaxing blood vessels and improving blood flow. Beets also contain betalains, plant pigments that further relax blood vessels.
Studies show that drinking 70-250 milliliters of beetroot juice could significantly lower systolic blood pressure (the top number) in people with high blood pressure.
How Pomegranate Juice Compares
“Pomegranate juice contains antioxidants, such as polyphenols, that work to reduce levels of inflammation and oxidative stress in the walls of our blood vessels,” Ayesha Bryant, MD, clinical advisor at Alpas Wellness in La Plata, MD, told Health. “This also improves blood flow and can reduce blood pressure over time,” she said.
Studies show that pomegranate juice can decrease both systolic and diastolic (bottom number) blood pressure, but the benefits appear to last only up to two months of daily intake.
The blood pressure-lowering effects of beetroot juice seem to last longer, with no tolerance developing.
Pomegranate juice and beet juice are beverages that supply nutrients and plant compounds that can improve heart health.
Pomegranate Juice
- Rich in polyphenol antioxidants: Pomegranate juice is high in polyphenols, like anthocyanins and ellagitannins, which have powerful antioxidant and anti-inflammatory activity, making it a good choice for heart health.
- Supports blood vessel health: Studies show that pomegranate juice may help improve arterial elasticity and protect against atherosclerosis, or plaque buildup in the arteries.
- Good source of potassium: A cup of pomegranate juice contains 533 milligrams, or 11% of your daily potassium needs, a mineral that plays an important role in blood pressure regulation.
Beet Juice
- High in dietary nitrates: Beet juice’s nitrate content helps relax blood vessels and improve circulation.
- A good source of antioxidants: Beets provide a variety of antioxidants, including betalains, which have been shown to have potent cellular-protective and anti-inflammatory activity.
- A good source of folate: A cup of beet juice packs 16% of your daily needs for folate, a B vitamin that’s needed for red blood cell formation, DNA and RNA synthesis, fetal growth and development, and more.
Both beet juice and pomegranate juice are nutrient-rich.
| Pomegranate juice | Beet juice | |
| Calories | 134 | 62 |
| Carbohydrates | 32.6 grams (g) | 14.64 g |
| Sugar | 31.4 g | 12 g |
| Fiber | 0.25 g | 2.72 g |
| Potassium | 533 milligrams (mg), 11% of the DV | 317 mg, 6.7% of the DV |
Pomegranate juice is a more concentrated source of calories and carbs than beet juice.
Beet juice is lower in carbs than pomegranate juice, with a cup of beet juice containing less than half of the amount of carbs. This makes beet juice a better choice for those following low-carb eating patterns.
Both juices provide potassium, but pomegranate juice is a better source, offering about 64% more than beet juice.
Even though their nutrient profiles differ, both juices are rich in compounds like nitrates, betalains, and polyphenol antioxidants that may help support healthy blood pressure.
