Drinks That Can Lower Blood Pressure

High blood pressure is known as the “silent killer” as it usually does not cause symptoms. Although high blood pressure has no cure, it can be managed with healthy habits, including a good diet.

But when we say diet, we’re not just talking about food. Keep reading to learn what drinks can help you control your blood pressure.

Cranberry juice

Drinking cranberry juice regularly can help keep your blood pressure under control. This is because cranberries are a great source of anthocyanins, compounds with antioxidant properties that work to protect the heart.

If you opt for premade cranberry juice, make sure it has no added sugar.

Prune juice

Although prune juice is well known for its benefits for the digestive system, especially for the treatment of constipation, experts say that it’s also a good drink for protecting your cardiovascular health.

Various studies have found that people who regularly consume or drink prune juice have better blood pressure levels than those who do not. Researchers explain that this may be because this fruit is rich in potassium.

Spirulina juice

Spirulina is a type of algae that was named the “best food for the future” by the United Nations, as it provides essential nutrients and has many health properties.

Among these benefits is its ability to reduce high blood pressure. It does this by increasing levels of nitric oxide, a compound that encourages vasodilation and blood circulation.

Although it is an alga, it is most often found in powder form. This makes it easy to add to your diet by mixing it with your favorite drinks or shakes.

Pomegranate juice

Pomegranate’s high content of antioxidants and polyphenols makes it a key ally of heart health. It improves blood flow to the heart and helps eliminate “bad” cholesterol from the body.

It has also been shown to be beneficial in managing high blood pressure and preventing heart attacks.
You can prepare pomegranate juice by mixing it with lime or orange, and strawberries.

Skim milk

Milk and milk products can reduce the risk of high blood pressure, thanks to their high content of potassium and magnesium. However, researchers advise that these effects are seen with low-fat or skim options.

Apple juice

Apple is rich in quercetin, a flavonol that acts on an enzyme related to blood pressure regulation. For this reason, apple juice is associated with improved blood circulation and a lower risk of narrowing of the blood vessels.

Beet juice

Beet juice from raw or cooked beets is associated with better blood pressure levels. This is because beets are high in dietary nitrates, compounds known for their blood pressure-lowering effects.

Studies have found greater benefits with drinking this juice than with consuming nitrates alone, which indicates that beets may have other beneficial compounds for heart health.

Watermelon juice

There is evidence that indicates that watermelon contains a compound called cucurbitacin, which helps dilate the blood capillaries and improve kidney function. What’s more, it’s rich in potassium, a natural vasodilator.

These properties boost blood circulation and reduce the risk of high blood pressure. You can take advantage of these properties by drinking watermelon juice, or making an agua de sandía by blending together watermelon, water, and lime.

Tomato juice

There is scientific evidence that suggests that drinking a glass of tomato juice a day can boost heart health. According to researchers, this drink improves both systolic and diastolic blood pressure and cholesterol levels.

This is because tomato is rich in potassium, a mineral that acts as a vasodilator, and lycopene, a compound with antioxidant properties.

Grapefruit juice

Grapefruit juice can help you care for your heart. It is rich in potassium and antioxidants, which promote relaxation of the arteries and blood vessels and improve blood flow. This results in better oxygen supply to the brain and a reduced risk of high blood pressure.

You can mix this juice with other beneficial foods, such as mint or ginger.

Black or green tea

Studies have compared the effects of drinking black and green tea on blood pressure. While researchers say that long-term consumption of both types of tea reduces systolic and diastolic blood pressure, more significant effects are seen with green tea.

Other options

Besides incorporating the above drinks into your diet, you can reduce the risk of high blood pressure by practicing the following healthy habits:

• Exercise: Making physical activity part of your daily routine can lower your blood pressure just as effectively as some medications. While experts recommend 150 minutes a week, any exercise—such as walking to go shopping—is a good start.
• Maintain a healthy weight: Overweight and obesity make the heart work harder to pump blood throughout the body.
  
• Do not smoke: Long-term tobacco use can harden the arteries, increasing the risk of high blood pressure.
• Reduce stress: Chronic stress can contribute to high blood pressure.
  
• Follow the DASH diet: This diet was specially designed to prevent and treat high blood pressure. It emphasizes foods rich in essential vitamins and minerals by including fruits, vegetables, grains, and legumes while limiting alcohol, sugar, and sodium intake.

Remember:

Until there is significant scientific evidence from studies in humans, people should be very careful when using herbal therapies and supplements.

Don’t stop or change your medications or treatments before speaking to a doctor about the potential effects of complementary or alternative therapies.

Don’t forget that the medicinal properties of herbs and supplements can also interact with prescription medications and other herbs and supplements and may even affect your diet.

Sources: American Heart Association; Natural Medicines Comprehensive Database; National Library of Medicine; Mayo Clinic; National Center for Complementary and Integrative Health.