What is the Best Drink for High Blood Pressure?

High blood pressure is a common health condition that can be controlled with proper management. This usually involves a combination of lifestyle changes alongside medical treatment.

Dietary modifications often play a major role, and consuming some healthy drinks as a part of your diet can help reduce your blood pressure.

What is High Blood Pressure?

High blood pressure is a serious medical condition in which the force of blood pushing against your arteries is higher than normal. High blood pressure is also known as hypertension.

Your blood pressure is measured in millimeters of mercury (mmHg). The reading has two numbers. The first number is the systolic blood pressure, which is the pressure in your arteries when your heart beats.

The second number is the diastolic pressure, which is the pressure when your heart rests between beats. Normal blood pressure should not exceed 120/80 mmHg, although there may be spikes throughout the day based on your activities.

If your blood pressure reading is consistently above 120/80mmHg, your doctor may diagnose you with high blood pressure. Hypertension is often called a “silent killer” because it has no symptoms or warning signs. Yet puts you at risk for other serious conditions involving your brain, eyes, and kidneys. 

What to Drink With High Blood Pressure

High blood pressure is usually managed by lifestyle changes and, if necessary, medications. Your diet plays a major role in preventing and controlling hypertension.

The following common drinks have been found to reduce blood pressure to varying degrees.

Tomato Juice

Tomato juice is rich in vitamins, potassium, and antioxidants, which makes it great for general heart health. You can also easily make it at home. 

A study conducted in Kuriyama, Japan evaluated the effect of unsalted tomato juice on blood pressure levels. It showed that unsalted tomato juice significantly lowered blood pressure in 94 of the 481 participants with prehypertension and hypertension.

It is important to note that most participants did not see any changes in their blood pressure. This was not a trial that included another group who did not drink tomato juice for comparison. Because this is not proven effective, it should not replace your medication or care recommended by your doctor.

But, it is unlikely to hurt, so if you like unsalted tomato juice, it’s worth a try! Unsalted tomato juice is preferred because salt contains high amount of sodium which is known to increase blood pressure. 

Beet Juice

Beets are root vegetables with a variety of health benefits, one of which is lowering blood pressure. Studies on the effect of beet juice on hypertension showed that consumption of beets can reduce blood pressure.

This is because beets contain nitrates and secondary metabolites that can lower blood pressure. To benefit from its blood-pressure lowering benefits, consider drinking one cup of beet juice daily.

You can make it at home and store it in the refrigerator for up to four days.This study only looked at a supplement made of a beet extract. Results were observed over a very short period of time- the long term effect of regular beet juice is not known.

Prune Juice

Although prune juice is popularly known as a natural laxative, it may also have a heart protective effect. One study showed that raw prune and prune juice intake daily for eight weeks reduced blood pressure in subjects with prehypertension, serum cholesterol, and LDL.

Unfortunately, this is not a peer-reviewed study. It did not look at subjects with high blood pressure, so it is still unclear if this is effective or not. Prune juice should never substitute for your medication or the advice of your doctor.

Eat prunes as a snack, in your baked goods, or add the juice to your smoothies. Remember that it does have a laxative effect, so go easy on the amount you consume and introduce it slowly to your diet.  

Pomegranate Juice

Pomegranates have many health benefits due to their potent levels of antioxidants. Antioxidants in fruits and vegetables have been shown to lower blood pressure, and pomegranates are no different. 

Studies prove that daily consumption of pomegranate juice is good for heart health and can help in the management of high blood pressure. Another study showed that drinking 330 ml of pomegranate juice daily for four weeks provided short term blood pressure control.

Drink at least one cup of unsweetened homemade pomegranate juice daily. Store-bought juice is an option, but make sure it is 100% pomegranate juice and make sure there is no added sodium, or salt.

Berry Juice

Berries like blueberries, strawberries, raspberries, and cranberries have been associated with lowering blood pressure. A 12-week study linked the blood pressure lowering effects to the high level of polyphenols in berries. In hypertensive patients, the berry juice reduced the systolic blood pressure by 7.3 and 6.8mmHg after 6 and 12 weeks respectively.  

A recent review supports this claim and suggests that a combination of different berries will increase the blood pressure-lowering effect.

Get your berry juice from any of your favorite grocery stores — just watch out for sugar in processed drinks. If you can, make the juices yourself and drink about two glasses a day.

Skim Milk 

Skim milk, also called non-fat milk, is made by removing milk fat from whole milk. It usually contains less than 0.1% of fat which makes it a recommended alternative for the prevention and control of high blood pressure.

Research on the effect of skim milk on blood pressure shows that both forms of skim milk intake leads to a drop in blood pressure after four weeks. However, this effect was very small. It impacted only systolic blood pressure, and not diastolic blood pressure. It was not studied for longer than four weeks, so the long-term and overall health impacts are still unclear.

You can consume skim milk in your coffee, tea, or smoothies. 

Tea

Tea is the second most consumed beverage worldwide. That’s good news, since it is considered part of a healthy diet. Studies show that consumption of green tea reduces systolic blood pressure by 1.98% and diastolic blood pressure by 1.92%. 

Another review analyzed the hypotensive effects of both black and green tea. It showed that they were both effective in reducing blood pressure, although green tea had a higher efficacy.

What Drinks to Avoid With High Blood Pressure

Just as several health drinks can help control your blood pressure, some drinks should be used in moderation or avoided entirely. Avoid or reduce your intake of these two drinks. 

Caffeine

Caffeine is a stimulant that acts on the central nervous system. It stimulates the brain and as a result increases alertness.

It is found in drinks like coffee, energy drinks and soft drinks. Energy drinks usually contain a higher amount of caffeine compared to soft drinks.

Research showed that consuming 200-300mg of caffeine temporarily increased systolic blood pressure by 8.1mmHg and diastolic blood pressure by 5.7 mmHg.

This increase lasts for about three hours but has no significant long-term effect. But consuming large amounts of caffeine or using it consistently can lead to higher blood pressure over time.

You can still consume moderate amounts of caffeine even with hypertension.

The FDA says that consuming 400mg of caffeine a day is safe for adults.

There is about 100mg of caffeine in one 8oz cup of coffee, for reference. Everyone has different sensitivities to caffeine. Observe how your blood pressure responds and cut back if necessary. 

Alcohol

The Dietary Guidelines for Americans, 2020-2025 describes moderate drinking as one drink or less in a day for women and two drinks or less in a day for men. Moderate alcohol consumption is usually not harmful for most people. However, research shows that excessive alcohol consumption raises the blood pressure.

One study showed a blood pressure increase in individuals who consumed alcohol excessively. Women were more likely to have elevated blood pressure after excessive drinking.

Keep regular alcohol consumption within moderate limits to maintain a healthy blood pressure.

Other Tips for Lowering Blood Pressure

In addition to the recommended drinks, you can make other lifestyle changes to lower your blood pressure. 

Exercise Regularly

Research has shown that regular exercise has significant blood pressure-reducing effects. This is especially in the hours after a workout. All forms of exercise can lower blood pressure, but cardiovascular exercises (like jogging) are most effective. 

While exercising to keep your blood pressure in check, it is important to stay hydrated.

Dehydration can lead to low blood pressure. This can cause symptoms like dizziness, fainting, fatigue and shallow breathing.

Diet

The American Heart Association recommends the DASH eating plan, which limits the intake of salt, red meat, and sugars. Eat meals high in potassium, magnesium, calcium, protein, and fiber.

You can achieve this by including the following in your diet:

• Fruits
• Vegetables
• Whole grains
• Low-fat or fat-free dairy products
• Vegetable oils
• Nuts and beans
• Fish and poultry

Quit Smoking

Smoking is known to cause severe illnesses like lung disease and cancer. Studies have shown that nicotine in cigarettes can raise your blood pressure.

Nicotine causes an increase in cardiac output and total peripheral vascular resistance. Quitting smoking is a step in the right direction.

It’s not an easy lifestyle change, but many have found it helpful to choose a “Quit Day” and share this with a few people for accountability. It is also wise to let go of your remaining cigarettes and other items that may trigger you. 

Discuss your decision with your healthcare provider. They can provide nicotine replacement therapy (NRT) or non-nicotine medications to help you on your journey. They can also recommend a behavioral support program.

Reduce Stress

Learning how to manage stress will help you control your blood pressure.

Chronic stress can cause spikes in blood pressure which are detrimental both to your heart and overall health. Stress also triggers certain harmful behaviors like eating unhealthy foods, smoking, consuming alcohol, and skipping exercise. All these can worsen hypertension.

Here are some ways you can reduce stress:

• Exercise regularly
• Practice relaxation techniques like deep breathing and meditation
• Eat healthy
• Connect with family and friends
• Avoid overworking 
• Recognize when you are stressed and do something to counteract
• Ask for dedicated help from a psychologist, psychiatrist or therapist

When to See a Medical Provider

Lifestyle changes can help you manage high blood pressure. However, if your blood pressure continues to rise or fluctuate despite your attempts to control it, see a doctor or health care provider.

They will prescribe medications to control your hypertension.

You should also see a doctor if you have high blood pressure and experience any of the following symptoms:

• Breathing difficulty
• Problems with your vision
• Nosebleeds 
• Chest pain 
• Fatigue
• Confusion
• Nausea or vomiting

You may be having a hypertensive crisis, which is an extreme rise in blood pressure, usually 180 mmHg/120 mmHg or higher.

This is a medical emergency and can lead to a stroke. 

Managing Your Blood Pressure Online

Finding the right health drink to help you control your blood pressure can be challenging.

K Health offers affordable and convenient access to highly qualified doctors to treat and manage high blood pressure, as long as you are not having a hypertensive crisis.

You can meet with your K Health doctor from the comfort of your own home via the K Health app, all while knowing that you’re getting individualized and expert care.