High blood pressure (hypertension) often has no symptoms but is a major risk of heart disease and stroke.
A reading of 120–129 over less than 80 is elevated blood pressure. This means you’re at risk of developing high blood pressure. Your doctor may recommend some lifestyle tips for managing your blood pressure so that it doesn’t become too high.
In addition to making changes to your diet and lifestyle, research shows that several drinks could help lower blood pressure levels and support heart health.
When blood pressure goes unchecked, 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. Adopting a blood pressure-friendly diet may help keep your blood pressure within a healthy range without the side effects caused by medications.
In addition to certain foods that may help lower your blood pressure, some types of drinks may also be helpful.
In this article, we’ll take a deeper dive into six different types of drinks that may help lower your blood pressure.
What is high blood pressure?
1. Beet juice
2. Tomato juiceGrowing evidence suggests that drinking one glass of tomato juice per day may 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 among people with stage 1 hypertension and pregnant women. To avoid unnecessary sodium, which can have the opposite effect on your blood pressure, make sure to buy unsalted tomato juice.
3. Pomegranate juice
4. Berry juiceLike pomegranates, berries — especially blueberries — are known for their antioxidant properties.
When it comes to blood pressure, not all teas are created equal. A 2020 literature review of randomized controlled trials compared the effects of black and green tea consumption on blood pressure. The researchers reported that long-term intake of both types of tea lowered both systolic and diastolic blood pressure. But the reduction in blood pressure was more significant for green tea. Another research from 2019 supports these findings.
As with coffee, alcohol’s effect on blood pressure is complicated. Health professionals usually recommend drinking in moderation, though recent research indicates even moderate drinking may be risky.Moderate alcohol consumption — that’s up to one drink per day for people assigned female at birth and up to two per day for people assigned male at birth — was once thought to lower blood pressure. But recent research suggests that even moderate drinking may pose risks to heart health.In addition, drinking alcohol has been associated with resistance to blood pressure treatments. Some people who drink alcohol might not always take their medications as prescribed. In addition, alcohol itself may interfere with the effectiveness of the medications. According to research, the impact of alcohol on blood pressure likely depends on the amount you consume and how much time has passed since consumption.When it comes to alcohol consumption, the recommendation likely isn’t the same for everyone. If you have high blood pressure, talk with a doctor to find out what’s considered a safe level of alcohol consumption for you.
- Soda. Most soft drinks are loaded with added sugar, which could significantly increase your risk of heart disease and high blood pressure.
- Sweetened beverages. Like soda, other sweetened drinks such as iced tea, for example, are packed with sugar and iced tea is one of the most commonly consumed sugar-sweetened beverages in the United States. Ideally, opt for unsweetened tea whenever possible to limit your sugar intake to avoid a negative effect on your blood pressure.
- Energy drinks. In addition to providing a concentrated amount of caffeine and added sugar in each serving, research shows that certain types of energy drinks could significantly increase your levels of systolic and diastolic blood pressure.
- Alcohol. As mentioned above, some research suggests that even moderate amounts of alcohol may be linked to high blood pressure levels. If you drink alcohol, be sure to talk with a doctor to determine whether it’s necessary to lower your intake.
Other tips for lowering blood pressure
- Limit sodium intake. Consuming high amounts of sodium from processed foods, salty snacks, or any other sources can increase blood pressure levels. The American Heart Association recommends ideally not consuming more than 1,500 milligrams of sodium per day.
- Follow a nutritious, well-rounded diet. Eating lots of fruits, vegetables, and whole grains can help increase your fiber intake and ensure you’re getting the nutrients you need to support healthy blood pressure levels.
- Exercise regularly. Physical activity can help strengthen your heart and make it easier to reach or keep up a moderate weight, which could lower your blood pressure. Aim to get at least 150 minutes of moderate-intensity aerobic exercise per week, which includes activities such as jogging or cycling.
- If you smoke, consider quitting. While the relationship between smoking and high blood pressure is still being investigated, we do know that every time you smoke, it does cause at least a temporary increase in your blood pressure. Smoking can also cause your arteries to narrow and increase the risk of a heart attack and stroke, especially if you already have high blood pressure.
The bottom line
In addition to following a heart-healthy diet, some types of drinks may also be helpful when it comes to lowering your blood pressure. According to research, several types of fruit and vegetable juices, as well as skim milk and green tea, may help to control your blood pressure. If you’re concerned about your blood pressure, be sure to talk with a doctor about the best way to manage your blood pressure and heart health.