10 Healthy Drinks That Lower Blood Pressure
As a holistic nutritionist, I often recommend my clients a number of drinks that lower blood pressure, as well as a list of drinks to avoid. That’s because making the right dietary and lifestyle choices is a great way to manage hypertension—also called high blood pressure.
The condition affects an estimated 75 million Americans. Knowing what to drink to lower blood pressure may help delay, or possibly prevent, the need for medications, which often come with a host of side effects.
As a rule, I tell people to cut down on alcohol and caffeinated beverages such as cola, coffee, and tea, which in high amounts, can cause high blood pressure.
So, what’s good for high blood pressure when it comes to drinks? In this article, I will feature 10 drinks to lower blood pressure that are a simple addition to a healthy lifestyle.
What Drinks Are Good to Lower Blood Pressure?
The key is an overall healthy lifestyle that includes a diet high in potassium and magnesium, low in sodium, rich in antioxidants that feature some fruit, and an abundance and variety of vegetables, with some being raw.
There are several drinks that lower blood pressure that include fruit and vegetables, including beet juice, celery juice, pomegranate juice, and cranberry juice.
There is also herbal tea to lower blood pressure, like chamomile tea or hibiscus tea.
Every once in a while, it may be all right to drink red wine to lower blood pressure. However, you can also keep things simple and drink water for hypertension.
Other good drinks that lower blood pressure include coconut water and drinks that contain apple cider vinegar.
Let’s take a look at the best drinks that lower blood pressure in greater detail.
Plain water is a good place to start when to comes to drinks that lower blood pressure. After all, what drink lowers blood pressure better than water?
Your blood consists of 85% water, and when you fail to drink enough water, the blood thickens and reduces blood flow, which can increase blood pressure.
Drinking water is one of the better ways to thin thickened blood and lower blood pressure. Drinking water is also able to detoxify the blood of toxins and wastes. This includes being able to remove excess sodium, which helps decrease blood pressure.
The most common water drinking suggestion is eight 8-ounce glasses daily. That being said, a more personal approach would be to drink half your body weight in ounces each day.
For instance, if you weigh 160 pounds, you will then consume around 80 ounces of water each day.
2. Coconut Water
Plain water may have competition, as coconut water is also among the better drinks that lower blood pressure. Coconut water is the clear liquid found inside a young, green coconut (Cocos nucifera) harvested at five to seven months of age.
A study published in The West Indian Medical Journal in 2005 found that when coconut water was given to hypertensive patients for two weeks, systolic blood pressure was 71% lower and diastolic blood pressure was 29% lower than those drinking plain water.
The blood pressure-lowering ability of coconut water is likely due to its high potassium content, which helps counteract the effect of sodium in the body.
3. Beet Juice
Beetroot (Beta vulgaris) reduces blood pressure due to its rich antioxidant content like vitamin C, vitamin E, carotenes, phenolic acids, and betalains called betacyanins, as well as other antihypertensive nutrients like magnesium and potassium.
Beet juice may also decrease blood pressure and increase blood flow due to its inorganic nitrate being converted to nitric oxide in the body, which relaxes and dilates blood vessels.
What does the research say about beet juice to lower blood pressure? A study published in the journal Hypertension in 2015 found that patients drinking a cup (250 ml) of nitrate-rich beet juice for four weeks had experienced a drop in systolic blood pressure of 8 mmHg (millimeter of mercury) and of 4 mmHg in diastolic pressure.
Another study published in the Nutrition Journal in 2012 found that the combination of apple and beet juice would reduce systolic blood pressure when blood pressure was measured six hours after juice consumption.
4. Cranberry Juice
It is also possible to drink antioxidant-rich cranberry juice for high blood pressure. Cranberry juice may reduce blood pressure by increasing blood flow, reducing inflammation, and dilating blood vessels due to its high vitamin C content.
Research shows that low-calorie cranberry juice is associated with a reduced risk of high blood pressure in rats and mice.
A study published in the Journal of the American College of Nutrition in 2009 found that cranberry juice consumption could reduce both systolic and diastolic blood pressure, which can also lower the risk of heart disease and stroke.
5. Pomegranate Juice
Drinking antioxidant-rich pomegranate juice daily might also increase blood flow and reduce blood vessel damage, which in turn prevents high blood pressure.
In a study published in the Nutrition Journal in 2014, 101 kidney disease patients were randomly given about three ounces of either pomegranate juice or a placebo drink daily.
After a year, systolic blood pressure was significantly reduced in the group drinking pomegranate juice, but not in the placebo group.
Another study published in the journal Clinical Nutrition in 2004 found that drinking pomegranate juice for one year would lower systolic blood pressure by 21%.
6. Celery Juice
Celery juice for high blood pressure may be another great natural solution for the condition. Celery is loaded with blood pressure-lowering nutrients such as calcium, potassium, and antioxidants like vitamin A and vitamin C.
Celery seed could potentially regulate blood pressure, improve circulation, and lower inflammation due to its methanolic, aqueous-ethanolic, and hexanic extracts.
A study published in the Journal of Medicinal Food in 2013 showed that when rats were given celery seed extract over seven weeks, they would experience significant improvement in blood pressure compared to the rats not given celery extract.
To make celery juice, simply juice five to 10 celery stalks into your low-speed juicer, and pour the contents into a glass for a refreshing drink
7. Apple Cider Vinegar Drink
You may also want to try consuming a drink with apple cider vinegar to lower blood pressure.
A study published in the Bioscience, Biotechnology, and Biochemistry in 2001 found that the acetic acid from apple cider vinegar would significantly lower renin activity and blood pressure, compared to controls not given acetic acid or vinegar.
The enzyme renin is known to increase blood pressure from stretching receptors in the vascular walls.
Another study from 2006 showed that the acetic acid from apple cider vinegar would regulate high blood pressure by reducing high cholesterol—a common risk factor in hypertension.
You can take up to three tablespoons twice daily of apple cider vinegar in a glass of filtered water for blood pressure reduction. The key with apple cider vinegar is to start with a low dose and work your way up.
That being said, I recommend two tablespoons of apple cider vinegar in a drink, along with 12 ounces of warm water, two tablespoons of lemon juice, a teaspoon of honey, and a quarter-teaspoon of cinnamon.
8. Chamomile Tea
When it comes to medicinal herbs, chamomile tea for high blood pressure is a good idea. German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) are two of the better-known chamomile plants.
An animal study published in the journal Clinical and Experimental Hypertension in 2009 found that chamomile would relieve hypertensive symptoms while significantly reducing systolic blood pressure.
Still, keep in mind that taking chamomile tea with antihypertensive drugs may lead blood pressure to drop too low.
To make chamomile tea, simply add two tablespoons of dried chamomile flowers to 10 ounces of boiled filtered water, and let steep for about five to 10 minutes.
9. Hibiscus Tea
Does hibiscus tea reduce blood pressure as well? According to studies, it sure does! Hibiscus (Hibiscus rosa-sinensis) and a species of hibiscus called roselle (Hibiscus sabdariffa) may both lower blood pressure.
Research published in the Journal of Nutrition in 2010 found that hibiscus tea consumption reduced systolic blood pressure in people at risk for hypertension and those with mild high blood pressure.
The study participants consumed three 8-ounce hibiscus tea servings or a placebo drink daily for a six-week period.
Another study published in the Journal of Human Hypertension in 2009 found that hibiscus tea would lower systolic blood pressure by an average of 22 mmHg and pulse pressure by 18 mmHg in 60 type 2 diabetic patients assigned to drink either two cups of black tea or hibiscus tea daily for 30 days.
What’s interesting is that the black tea drinkers actually saw their blood pressure increase.
A meta-analysis of studies published in the Journal of Hypertension in 2015 found that hibiscus tea consumption significantly lowered both systolic and diastolic blood pressure.
10. Red Wine
If you like the occasional alcoholic drink, you may be happy to learn that red wine is among the drinks that lower blood pressure on this list.
Although alcohol consumption can cause multiple organ damage and increase blood pressure, up to 300 ml of red wine daily could actually have the opposite effect on blood pressure and heart health.
This effect is possibly due to red wine being a very high source of bioactive antioxidant polyphenols such as flavonoids, phenolic acids, and the trihydroxystilbene known as resveratrol.
However, a 2012 study published in the journal Circulation Research suggested that non-alcoholic red wine may reduce systolic and diastolic blood pressure better than regular red wine in 67 men at risk of heart disease.
The researchers hypothesized that the alcohol in red wine may weaken antioxidant activity; therefore, the non-alcoholic red wine is thought to be able to more effectively lower blood pressure.
The nitric oxide in non-alcoholic red wine would also relax the blood vessel walls, which allows for greater blood flow.
Final Thoughts on Drinks that Lower Blood Pressure
As part of an antihypertensive diet, there are a number of drinks that help. Each powerful drink has its own special mechanisms that help reduce your blood pressure.
Many of the blood pressure-lowering drinks mentioned in this article include some amounts of antioxidants and key nutrients like potassium or magnesium.
The next time your blood pressure ends up on the high side, consider adding drinks that lower blood pressure, including water, coconut water, beet juice, cranberry juice, pomegranate juice, celery juice, drinks with apple cider vinegar, chamomile tea, hibiscus tea, or non-alcoholic red wine, to your diet.
Now, let’s cheers to lower blood pressure!