Green tea gets plenty of buzz for its blood pressure benefits, but dietitians say other beverages may offer more.
High blood pressure causes your heart to work harder and puts extra force on your arteries, which can make them stiffer and less flexible over time. Left unmanaged, it can raise the risk of heart disease, stroke and other cardiovascular complications.
Your lifestyle, including what you eat and drink, plays an important role in blood pressure management. “Food and drink affect how much fluid the body holds onto, the balance of important minerals like sodium and potassium, how well blood vessels work, and overall health factors such as inflammation and gut health,” explains Dani Lebovitz, M.S., RDN.
Green tea often gets attention for its blood pressure benefits, thanks to plant compounds called catechins that may help blood vessels relax and support smoother blood flow. But it’s not the only beverage that may help. Learn more about the drinks dietitians recommend for even more blood pressure–supporting benefits.
1. Prune Juice
Although research on prune juice and blood pressure is limited, prune juice contains compounds associated with heart health and blood pressure reduction. Prunes are an excellent source of antioxidants, potassium and fiber. One cup of canned prune juice provides 2.5 grams of fiber and 707 milligrams of potassium, which is 27% of the recommended daily value for potassium for women. “Research shows that higher fiber intake is associated with better blood pressure and cardiovascular health, and emerging evidence suggests the gut microbiome may also play a role in blood pressure regulation,” explains Lebovitz.
Prune juice is a great on-the-go option to support blood pressure. “Many brands offer convenient single-serve cans that are easy to keep in the pantry, toss into a lunch bag or enjoy alongside breakfast without much prep work or overthinking,” shares Lebovitz.
2. Hibiscus Tea
Hibiscus tea is a refreshing herbal beverage that you can drink hot or iced. Polyphenols in hibiscus tea help relax blood vessels, contributing to lower blood pressure. Additionally, hibiscus may inhibit enzymes that are involved in regulating blood pressure, thus helping to lower it.
Lebovitz recommends steeping the tea for 5 to 10 minutes to bring out the flavor and beneficial plant compounds. “During the hot summer months, its tart fruity flavor is great served cold with frozen berries,” she adds.
3. Pomegranate Juice
Pomegranate contains antioxidants, like punicalagins and anthocyanins, that support arterial elasticity and inhibit angiotensin-converting enzyme activity, which influences blood pressure, per Payton Brewer, M.S., RD, CPT. According to one analysis, regular consumption of pomegranates is associated with reduced systolic and diastolic blood pressure.
Brewer recommends choosing 100% pomegranate juice with no added sugar, rather than cocktail versions. “Try diluting it with sparkling water if the tartness is too intense,” she adds.
4. Beet Juice
Beets are a significant source of dietary nitrates. “The body turns these into nitric oxide, which helps blood vessels relax and widen so blood can flow through more easily,” describes Lebovitz. Research shows that consuming beetroot juice daily can significantly lower systolic blood pressure in individuals with hypertension.
Drinking just 2.5 to 8 ounces of beetroot juice can have meaningful effects on blood pressure and heart health. The amount of nitrates in beetroot juice varies, depending on whether you use juice or concentrate. Make sure to choose a beetroot juice instead of a cocktail to ensure greater potency.
“Beetroot juice has a bold and earthy flavor,” explains Lebovitz. “Because of its intense flavor, try combining it with another juice like apple or zesty flavors like lemon or ginger,” she adds.
5. Orange Juice
Oranges contain the compound hesperidin, a flavonoid recognized for its antioxidant and anti-inflammatory properties. One study found that drinking 500 milliliters of orange juice or hesperidin-enriched orange juice per day (roughly the equivalent of two 8-ounce glasses) for 12 weeks was associated with reductions in systolic blood pressure and pulse pressure among individuals with pre- and stage-1 hypertension, explains Lauren Manaker, M.S., RDN, LD. “The researchers also noted that the hesperidin-enriched version showed acute benefits after just a single dose, with stronger effects emerging after sustained intake over time,” adds Manaker.
Two big glasses of juice are a pretty big daily portion, and most of your fruit should be whole fruit for the fiber benefits. However, enjoying a small glass of orange juice with your breakfast or as a post-workout recovery drink may be a good idea for blood pressure.
Other Tips for Better Blood Pressure
Beverages can be a helpful addition to your routine, but the biggest blood pressure benefits come from pairing them with other heart-healthy habits.
- Work with a health care provider. “Blood pressure is also highly individual, influenced by genetics, sleep, stress and body composition, which is why working with a cardiologist and registered dietitian can help identify which levers matter most,” says Brewer.
- Exercise regularly. “Engaging in daily physical activity like brisk walking, swimming or cycling strengthens your heart muscle, allowing it to pump blood with less effort,” says Manaker. Blood pressure decreases in a dose-dependent manner with each additional 30-minute aerobic exercise session, with the largest reduction at 150 minutes per week. Aim for 150 minutes of moderate-intensity aerobic plus two strength-training sessions each week for the greatest blood pressure benefits.
- Manage stress. High stress can contribute to elevated blood pressure. Practicing stress management techniques, such as meditation, can significantly lower blood pressure in adults with and without hypertension.
- Reduce sodium and prioritize potassium. Diets with higher potassium intake and lower sodium intake are associated with better blood pressure levels. Potassium-rich foods include fruits, vegetables and legumes. Most sodium in the diet comes from dining out and packaged foods. Consider reducing how often you dine out and making half your plate nonstarchy vegetables to support healthy blood pressure.
Our Expert Take
Green tea isn’t the only beverage you can sip for blood pressure benefits. Prune juice, hibiscus tea, pomegranate juice, beet juice and orange juice each offer unique nutrients that may support healthier blood pressure levels.
Still, no single drink can make up for an overall lifestyle pattern that works against heart health. “The research on these drinks is compelling but just adding these juices to a high-sodium, low-fiber diet will not move the needle the way the studies suggest,” explains Brewer. For the greatest benefit, pair these beverages with other habits that support blood pressure, such as moving your body regularly, managing stress and incorporating more potassium-rich foods into your diet.
Source: http://www.eatingwell.com/
Reviewed by Dietitian Lisa Valente, M.S., RD
© Recipe photo: Ana Cadena. EatingWell design.
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