- Tomato juice
- Roesaft
- Notebook juice
- Pomegranate juice
- Berry juice
- Skim milk
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When blood pressure is not controlled, it can lead to complications such as heart disease and stroke.
One of your first lines of defense against high blood pressure (hypertension) is your diet. Following a blood pressure-friendly diet can help keep your blood pressure within a healthy range without side effects caused by medications.
In addition to certain foods that can help lower your blood pressure, some types of drinks can also be helpful.
In this article we take a closer look at 7 different types of drinks that can help lower your blood pressure.
1. Tomato juice
There is growing evidence that drinking a glass of tomato juice a day can promote heart health.
In a 2019 study, Japanese researchers evaluated the effects of drinking an average of one cup of tomato juice per day among participants with risk factors for heart disease.
They concluded that tomato juice improved both systolic and diastolic blood pressure, as well as LDL cholesterol.
Other recent studies have reported similar results in people with stage 1 hypertension and pregnant women.
To avoid unnecessary sodium, which can have the opposite effect on blood pressure, buy unsalted tomato juice.
2. Roesaft
These colorful, low-calorie vegetables not only contain a wealth of health-boosting vitamins, minerals and plant compounds, but they can also help lower blood pressure.
A 2016 randomized pilot study found that juice from both raw and cooked beets improved blood pressure. However, raw beetroot juice had a greater impact on blood pressure.
Beets are rich in dietary nitrates, a compound known to lower blood pressure. In a 2017 review, researchers found that these benefits were greater than the effects of nitrates alone.
In other words, other heart-friendly compounds are likely at play as well.
3. Prune juice
It has long been known that prune juice helps relieve constipation. But one of the lesser-known health benefits of prune juice is that it also lowers blood pressure.
This effect was reported in a 2010 study. Researchers compared three groups: one group ate three plums a day, another group ate six plums a day, and a third group ate no plums.
The researchers reported a significant reduction in blood pressure in people who ate a single dose of three plums per day. People who ate six plums a day experienced a further reduction in systolic blood pressure.
Additionally, both three- and six-plum doses were found to also lower LDL cholesterol.
To benefit from these effects, drink a glass of 100% prune juice or make your own juice by blending soaked plums.
4. Pomegranate juice
Pomegranates are not only rich in nutrients such as folic acid and vitamin C, they also have powerful anti-inflammatory effects. It should come as no surprise that pomegranate juice can contribute to a heart-healthy diet.
A 2016 literature review of eight randomized controlled trials found that consuming pomegranate juice can help lower both systolic and diastolic blood pressure.
The effects on systolic blood pressure were independent of how long and how much the participants consumed pomegranate juice. The researchers recommend a dose of at least 240 ml to lower diastolic blood pressure.
If you decide to add pomegranate juice to your diet, make sure it is 100 percent juice, with no added sugar.
5. Berry juice
Like pomegranates, berries – especially blueberries – are known for their antioxidant properties. However, less is known about their heart benefits.
A 2020 review reported that drinking cranberry or cherry juice can improve blood pressure. Another study published in Nature in 2016 found that consuming berries lowered both systolic blood pressure and LDL cholesterol.
In both cases, the researchers concluded that berries likely have cardiovascular benefits, but more research needs to be done to clarify their role in preventing and controlling heart disease.
If you buy berry juice from the store, make sure it does not contain added sugar.
6. Skim milk
Low-fat dairy products such as low-fat milk and yogurt are an important part of Dietary Strategies to Stop Hypertension, a science-based set of recommendations for preventing and treating high blood pressure.
In a 2011 literature review of 45,000 adults, researchers examined the intake of low-fat and low-fat dairy products and how they affected blood pressure. They concluded that skimmed milk consumption was associated with a lower risk of high blood pressure.
Try to get two to three servings of low-fat dairy products per day. You can drink a glass with a meal or add it to breakfast cereal or a smoothie. Steamed skim milk is also a great addition to coffee.
7 out of
When it comes to blood pressure, not all teas are created equal. A 2014 literature review of randomized controlled trials compared the effects of black and green tea consumption on blood pressure.
The researchers reported that long-term consumption of both types of tea reduced both systolic and diastolic blood pressure.
However, the reduction in blood pressure was more significant for green tea.
What about coffee and alcohol?
Both coffee and alcohol can have different effects on blood pressure.
Coffee
The effect of coffee on blood pressure has long been a source of controversy in the scientific community.
Caffeine appears to cause a temporary increase in blood pressure. But this effect may be less pronounced among regular coffee drinkers.
Previous research has shown that long-term coffee consumption is associated with an increased risk of high blood pressure. But according to a 2017 literature review of 34 studies, moderate coffee consumption is safe and may even be beneficial for both healthy people and those with high blood pressure.
If you have been diagnosed with high blood pressure, you probably don't need to drink coffee. That said, it might not be the best time to go for coffee if you don't already.
Alcohol
Like coffee, alcohol's effect on blood pressure is complicated.
It was once thought that moderate alcohol consumption – that's one drink per day for women and two per day for men – would lower blood pressure.
But recent research suggests that even moderate drinking can pose a risk to heart health.
Furthermore, blood pressure medication and alcohol do not go together.
When it comes to alcohol consumption, the recommendation is probably not the same for everyone. If you have high blood pressure, talk to your doctor to find out what is considered a safe level of alcohol consumption for you.
What else can help?
In addition to adding hypertension-lowering drinks to your diet, you can also try the following to lower your blood pressure:
- Get started. Incorporating physical activity into your daily routine can be as effective at lowering blood pressure as some medications. The American Heart Association recommends 150 minutes per week of moderate activity or 75 minutes per week of vigorous activity for health benefits.
- Lose excess kilos. If you are overweight or obese, your heart has to work harder to pump blood through your body. Even losing a few pounds can help lower your blood pressure.
- Take a look at the DASH diet. The DASH diet, specifically designed to prevent and treat high blood pressure, emphasizes whole foods such as fruits and vegetables, whole grains and lean proteins.
- Stop smoking. Every cigarette you smoke causes a short-term increase in your blood pressure. In the long term, tobacco use can harden your blood vessels, which in turn can lead to high blood pressure.
- Limit stress. Chronic stress can contribute to high blood pressure. Avoid stressors whenever you can and try to find healthy ways to manage your stress. While not all sources of stress can be eliminated, setting aside time for relaxation can help calm your mind and lower your blood pressure.
In short
In addition to following a heart-healthy diet, certain types of drinks can also be helpful when it comes to lowering your blood pressure.
According to research, several types of fruit and vegetable juices, as well as low-fat milk and green tea, can help control your blood pressure without side effects.
If you are concerned about your blood pressure, talk to your doctor about the best way to manage your blood pressure and heart health.
