High blood pressure, also known as hypertension, is a common condition that affects millions of people worldwide. It occurs when the force of blood against the artery walls is too high, leading to an increased risk of heart disease, stroke, and other serious health problems.
If you have high blood pressure, you’re probably looking for ways to lower it naturally. If so, I have good news:
One simple option is to incorporate certain drinks into your diet that have been shown to have blood pressure-lowering effects.
As a licensed medical professional, I was happy to research and explore the top 10 drinks that can help to naturally lower blood pressure levels. Keep reading to explore my findings!
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Best Drinks to Lower High Blood Pressure
Some examples of the best drinks to lower high blood pressure levels include:
- Beet juice
- Green Tea
- Tomato juice
- Pomegranate juice
- Blueberry juice
- Prune juice
- Cranberry juice
- Apple cider vinegar
- Skim milk
(Below, I’ll share more details about each beverage with scientific studies to back it up.)
Note: It’s important to mention that these drinks should be consumed as part of a healthy diet and lifestyle, and they should not be used as a replacement for any prescribed blood pressure medications. If you have high blood pressure, it’s important to work with your healthcare provider to develop a treatment plan that is right for you.
1. Beet Juice
Beet juice has been shown to have a number of potential health benefits, including the ability to lower blood pressure. This is thought to be due to the high levels of nitrates found in beet juice, which are converted to nitric oxide in the body.
Nitric oxide is a molecule that helps to relax and widen blood vessels, which can help to lower blood pressure.
Additionally, beet juice contains other nutrients that may help to lower blood pressure, such as potassium, magnesium, and antioxidants. Some researchers believe that consuming beet juice can help to lower systolic blood pressure by up to 4-5 mmHg.
2. Green Tea
Green tea is a popular beverage and has been associated with a number of health benefits, including the ability to help lower blood pressure. This is thought to be due to the high levels of antioxidants found in green tea, known as catechins, which have been shown to help relax blood vessels and improve blood flow.
Additionally, green tea contains other nutrients that may help to lower blood pressure, such as potassium and magnesium.
3. Tomato Juice
Tomato juice is a good source of several nutrients that may help to lower blood pressure, including potassium and antioxidants such as lycopene. Potassium is a mineral that helps to relax blood vessels and improve blood flow, while lycopene is a powerful antioxidant that may help to reduce inflammation in the body.
Some studies have suggested that consuming unsalted tomato juice may help to lower blood pressure, although more research is needed in this area for confirmation.
4. Pomegranate Juice
Pomegranates are high in antioxidants and polyphenols, which explains why some researchers believe that pomegranate juice may help to lower blood pressure.
These properties are believed to help relax and dilate the blood vessels, improving blood flow and reducing the force of blood against the artery walls. Some studies have also shown that pomegranate juice may improve blood flow to the heart and reduce inflammation.
In addition, pomegranates are also a good source of potassium, which can help counter the effects of sodium on blood pressure. Sodium is a common component of salt, and high levels of sodium in the diet can contribute to high blood pressure. Potassium helps balance out the effects of sodium and may help lower blood pressure by relaxing the blood vessels.
5. Blueberry Juice
Blueberries may be small, but they’re absolutely packed with beneficial nutrients. In fact, blueberries are known for being high in antioxidants, which can help to reduce inflammation throughout the body.
This helps improve blood flow and explains why multiple studies have shown that consuming blueberry juice can help lower blood pressure. Furthermore, blueberries are a good source of fiber and are low in calories, which makes them a healthy choice for people with high blood pressure.
6. Prune Juice
Prune juice is a type of juice made from dried plums, and has been shown to offer several health benefits for the human body. These include improved digestion, weight loss, and even protection against some chronic diseases.
Not to mention, some researchers believe that prune juice may even help reduce blood pressure in those with hypertension.
Prunes are high in potassium and fiber, which, as previously mentioned, can help counter the effects of sodium on blood pressure. They are also rich in antioxidants and polyphenols, which are believed to have several positive effects on the cardiovascular system.
7. Cranberry Juice
Cranberry juice has long been hailed for its numerous health benefits. This tart and tangy drink is packed with nutrients and antioxidants that can help improve your overall health and well-being.
In fact, research suggests that cranberry juice may be able to help lower the effects of hypertension. One study found that cranberry juice significantly lowered diastolic blood pressure compared to a placebo.
It is thought that the polyphenols in cranberry juice, which are natural compounds with antioxidant properties, may help relax and dilate blood vessels, improving blood flow and reducing blood pressure.
From supporting urinary tract health to boosting the immune system, cranberry juice is a tasty and convenient way to incorporate important nutrients into your diet.
8. Apple Cider Vinegar
Apple cider vinegar is a liquid made from fermented apples that is often hailed as a natural cure-all for a variety of ailments. It has been used for centuries as a home remedy for everything from weight loss to skin conditions.
Many people swear by the benefits of apple cider vinegar, claiming that it can improve digestion, boost the immune system, and even lower blood pressure levels. A study found that acetic acid, the main component of apple cider vinegar, may have anti-hypertensive effects; however, more research is needed in this area.
While scientific research on the health benefits of apple cider vinegar is limited, there is plenty of evidence to suggest that it has some medicinal properties. This is why you may consider adding it to your diet, especially if you have hypertension.
9. Skim Milk
Skim milk, also known as nonfat or fat-free milk, has long been a popular choice for those who want to reduce their fat and calorie intake. However, skim milk offers a host of additional health benefits, including the ability to lower high blood pressure levels.
In fact, a study found that participants who drank low-fat milk had lower systolic and diastolic blood pressure levels.
Skim milk is a rich source of essential vitamins and minerals, including calcium, vitamin D, and potassium, making it an important part of a well-balanced diet.
In addition to its nutritional content, skim milk has been shown to have a number of other health benefits, such as aiding in weight loss and reducing the risk of certain chronic diseases.
Water is essential for the proper functioning of the human body. It helps to regulate body temperature, lubricate and cushion joints, and transport nutrients and waste products throughout the body.
Water is also a key component of all the body’s cells, tissues, and organs, and it plays a vital role in many of the body’s metabolic processes.
Not to mention, drinking water can also help to lower blood pressure, especially if you’re dehydrated. When your body is dehydrated, your blood volume decreases, causing blood vessels to constrict. This ultimately results in hypertension.
However, when you drink plenty of water, your body can easily regulate its blood volume and maintain healthy blood pressure levels. This is one of the many reasons why it’s important to stay hydrated and drink plenty of water throughout the day.
As you can see, several drinks may help to lower blood pressure when consumed as part of a healthy diet and lifestyle.
While scientific studies back up each drink listed, more research is needed to fully understand the mechanisms behind these effects and to determine the optimal dosage and frequency of consumption.
Furthermore, if you have high blood pressure, it’s important to work with your doctor as they will be able to recommend the best treatment plan for your individual needs. This may include lifestyle changes, such as eating a healthy diet, exercising regularly, and taking any prescribed medications as directed.
Sticking to a treatment plan and incorporating these drinks into your diet can help you manage your blood pressure over time. Remember, even small changes can make a big difference. Good luck and stay healthy!
John Landry, BS, RRT
John Landry, a registered respiratory therapist from Memphis, TN, has a bachelor’s degree in kinesiology. He’s passionate about using evidence-based research to help others breathe easier and live a healthier life.