Drinks to Lower Blood Pressure: What Works Best?

Tomato juice parcel on PinterestMarti Sans/Stocksy United When blood pressure goes unbridled, it can lead to complications such as heart disease and stroke. One of your first lines of defense against eminent blood press ( high blood pressure ) is your diet. Adopting a rake pressure-friendly diet may help keep your blood imperativeness within a healthy range without the side effects caused by medications.

In addition to certain foods that may help lower your lineage pressure, some types of drinks may besides be helpful. In this article, we ’ ll take a deeper dive into 7 different types of drinks that may help lower your blood imperativeness.

1. Tomato juice

Growing attest 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 affection disease. They concluded that tomato juice improved both systolic and diastolic rake coerce, angstrom well as LDL cholesterol. other holocene studies have reported like results among people with stagecoach 1 high blood pressure and fraught women. To avoid unnecessary sodium, which can have the opposite effect on blood pressure, make surely to buy unsalted tomato juice.

2. Beet juice

not alone do these colorful, low-calorie vegetables contain a host of health-promoting vitamins, minerals, and plant compounds, but they may besides help lower blood pressure. A randomized pilot burner study from 2016 found that the juice of both raw and cook beets improved blood coerce. however, naked beet juice had a greater impact on blood coerce. Beets are rich in dietary nitrates, a compound known to have blood pressure-lowering effects. In a 2017 reappraisal, researchers found that these benefits were greater than the effects of nitrates alone. In other words, early heart-friendly compounds are likely at play angstrom well. Try this elementary beetroot juice recipe to lower blood pressure.

3. Prune juice

Prune juice has long been known to help alleviate stultification. But one of snip juice ’ s lesser-known health benefits is that it besides lowers lineage blackmail. This effect was reported in a 2010 analyze. Researchers compared three groups : one group ate three prunes per day, a second group ate six prunes per day, and a third base group didn ’ thymine feed any prunes. The researchers reported a significant reduction in rake imperativeness among people who ate a single drug of three prunes per day. People who ate six prunes per day experienced an extra decrease in systolic blood pressure. furthermore, both three- and six-prune doses were found to besides lower LDL cholesterol. To take advantage of these effects, drink a glass of 100-percent cut juice or make your own by blending soak prunes .

4. Pomegranate juice

not only are pomegranates deep in nutrients such as vitamin bc and vitamin C, they besides boast potent anti-inflammatory effects. It may come as no surprise, then, that pomegranate juice can contribute to a heart-healthy diet. A 2016 literature reappraisal of eight randomized, controlled trials found that consuming pomegranate juice may help lower both systolic and diastolic lineage pressure. The effects on systolic blood pressure were freelancer of how long participants consumed pomegranate juice for and how much. The researchers recommend a dose of at least 240 milliliters to reduce diastolic blood blackmail. If you decide to add pomegranate juice to your diet, make sure it ’ s 100-percent juice with no add sugar .

5. Berry juice

Like pomegranates, berries — specially blueberries — are known for their antioxidant properties. however, less is known about their affection benefits.

A 2020 review reported that drink cranberry or cherry juice may improve lineage atmospheric pressure. Another inspection published in nature in 2016 found that consuming berries lowered both systolic lineage blackmail and LDL cholesterol. In both cases, the researchers concluded that berries likely have cardiovascular benefits, but more research needs to be done to clarify their character in preventing and controlling heart disease. If you opt for boughten berry juice, make indisputable it doesn ’ deoxythymidine monophosphate contain any total boodle.

6. Skim milk

Low-fat dairy products such as skim milk and yogurt are a key component of Dietary Strategies to Stop Hypertension, a science-based set of recommendations for preventing and treating high lineage imperativeness. In a 2011 literature review involving 45,000 adults, researchers examined the inhalation of low- and high-fat dairy products and how each affected lineage coerce. They concluded that the consumption of low-fat milk was associated with a lower risk of high blood imperativeness. Try to get two to three servings of low-fat milk products per day. You can drink a glass with your meals, or add it to cereal or a smoothie. Steamed scan milk besides makes a great accession to chocolate .

7. Tea

When it comes to blood pressure, not all teas are created adequate. A 2014 literature review of randomized controlled trials compared the effects of black and green tea consumption on blood pressure. The researchers reported that long-run intake of both types of tea lowered both systolic and diastolic blood imperativeness. however, the reduction in blood blackmail was more meaning for k tea.

What about coffee and alcohol?

Both chocolate and alcohol can have varied effects on rake press .

Coffee

The effect of coffee bean on blood pressure has been a longstanding source of controversy in the scientific community. Caffeine appears to create a impermanent spike in blood pressure. But this effect may be less marked among regular coffee drinkers. Some by research has suggested that long-run coffee bean pulmonary tuberculosis is associated with an increased gamble of high blood pressure. But according to a 2017 literature review of 34 studies, tone down coffee consumption is safe, and possibly even beneficial for both healthy people and those with senior high school lineage pressure. If you ’ ve been diagnosed with high blood pressure, you credibly don ’ t need to cut out chocolate. With that said, it might not be the best clock to start drinking chocolate if you don ’ triiodothyronine already .

Alcohol

As with coffee bean, alcohol ’ randomness effect on blood press is complicated. Moderate alcohol pulmonary tuberculosis — that ’ s one drink per day for women and two per day for men — was once thought to lower rake pressure. But late research suggests that evening moderate drink may poses risks to heart health. In addition, blood pressure medications and alcohol don ’ metric ton mix. When it comes to alcohol consumption, the recommendation likely international relations and security network ’ t the same for everyone. If you have high blood atmospheric pressure, spill the beans to your repair to find out what ’ south considered a safe degree of alcohol pulmonary tuberculosis for you.

What else can help?

In addition to adding hypertension-lowering drinks to your diet, you can try the following to help lower your blood imperativeness :

  • Get moving. Incorporating physical activity into your daily routine may be as effective at lowering blood pressure as some medications. The American Heart Association recommends 150 minutes per week of moderate activity or 75 minutes per week of vigorous activity for health benefits.
  • Shed excess pounds. If you’re overweight or obese, your heart has to work harder to pump blood throughout your body. Even losing just a few pounds can help lower your blood pressure.
  • Check out the DASH diet. The DASH diet, which was specially designed to prevent and treat hypertension, emphasizes unprocessed foods like fruits and vegetables, whole grains, and lean proteins.
  • Quit smoking. Each cigarette you smoke triggers a short-term increase in your blood pressure. Over the long-term, tobacco use can harden your arteries which, in turn, can lead to high blood pressure.
  • Limit stress. Chronic stress can contribute to high blood pressure. Avoid stressors when you can, and try to find healthy ways to manage your stress. While not all sources of stress can be eliminated, setting aside time for relaxation may help calm your mind and lower your blood pressure.

The bottom line

In addition to following a heart-healthy diet, some types of drinks may besides be helpful when it comes to lowering your blood atmospheric pressure. According to research, several types of yield and vegetable juices, equally well as scan milk and k tea, may help to control your lineage imperativeness, without any side effects. If you ’ re concerned about your lineage pressure, be certain to talk to your repair about the best way to manage your blood pressure and heart health .

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