Keep your blood pressure in check with these 5 healthy drinks (2024)

High blood pressure, or hypertension, affects millions worldwide and is a significant risk factor for cardiovascular diseases. While medication and lifestyle changes are primary solutions for managing hypertension, dietary choices play a crucial role. Incorporating certain beverages into one’s daily routine can help control blood pressure. These drinks are packed with antioxidants and anti-inflammatory properties. Antioxidants in these drinks protect your cells from damage, and anti-inflammatory compounds help reduce inflammation, which, in turn, can keep blood pressure in control. Here are a few drinks for high blood pressure you can try.

5 healthy drinks for high blood pressure

1. Hibiscus tea

Known for its abundance of antioxidants such as anthocyanins and flavonoids, hibiscus tea is prepared from the dried petals of the hibiscus flower. These antioxidants have the ability to dilate blood vessels and lower blood pressure. A 2015 review of several studies has shown that drinking hibiscus tea can significantly lower blood pressure, both in terms of systolic and diastolic values. Steep the dry hibiscus petal into boiling water for several minutes, and then strain and drink it warm to get benefits.

2. Apple juice

An apple a day may indeed keep the doctor away, especially for those concerned about hypertension. Apple juice is rich in polyphenols, particularly flavonoids, which contribute to its cardiovascular benefits. Flavonoids help to relax blood vessels, improve endothelial function, and regulate blood pressure. Additionally, the high potassium content in apples can aid in balancing sodium levels in the body, which is crucial for blood pressure management.

3. Beetroot juice

Research by the British Heart Foundation (BHF) at Queen Mary University of London in 2015 suggests that drinking a 250 ml cup of beetroot juice daily could potentially reduce the blood pressure of individuals with hypertension. Some studies even propose that consuming two cups of beetroot juice per day may offer additional benefits. Dietitian Komal Malik explains, “Beetroot juice is rich in nitric oxide, a compound known to dilate blood vessels and lower blood pressure levels.” Incorporating beetroot juice into your diet can be as simple as blending fresh beetroot with water or other fruits and vegetables to create a hydrating and nutrient-rich beverage.

Also read: Beetroot juice can make your mornings healthy: 7 reasons to drink it

5. Pomegranate juice

Pomegranates are not only a great source of nutrients like vitamin C, potassium, and folate, but they also have strong anti-inflammatory properties. Its antioxidant content, such as punicalagins and anthocyanins, has been shown to have potent anti-hypertensive effects. Malik explains, “Regularly consuming pomegranate juice may help lower blood pressure, improve cholesterol levels, and lessen the body’s oxidative stress by promoting nitric oxide production and reducing inflammation.”

5. Green tea

It’s well known that drinking green tea can reduce blood pressure, among its many other health advantages. It contains antioxidants called catechins that have been found to lower the risk of hypertension and enhance heart health. According to a study published by BMC Public Health, green tea, when consumed regularly, may help reduce blood pressure on both a diastolic and systolic level. Try to drink two to three cups of green tea every day to reap its blood pressure-lowering benefits.

5 drinks to avoid with high blood pressure

There are certain drinks that can exacerbate hypertension and should be consumed in moderation or avoided altogether:

1. Alcohol

Excessive alcohol consumption can raise blood pressure levels and interfere with the effectiveness of hypertension medications.

2. Sugary beverages

Beverages high in added sugars, such as soda, fruit juices with added sugars, and energy drinks, can contribute to weight gain, insulin resistance, and hypertension.

3. Caffeinated beverages

While moderate consumption of caffeine-containing beverages like coffee and tea may not significantly impact blood pressure in most individuals, excessive intake can temporarily raise blood pressure levels.

4. High-sodium drinks

Certain available drinks, such as processed vegetable juices and canned soups, can be high in sodium, which can contribute to hypertension.

5. Energy drinks

Energy drinks often contain high levels of caffeine, sugar, and other stimulants, which can spike blood pressure and pose risks to cardiovascular health, especially when consumed in large quantities.

Make sure you consume these drinks in moderation or avoid them completely for the sake of your heart!