According to the University of Southern California, almost half of Americans over the age of 20 have high blood pressure. This means an astounding 122 million Americans. Unfortunately, as you get older it is more likely to have blood pressure increase. Many people don’t even know they have high blood pressure or hypertension. The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”
A relative was asking what they could do diet wise to help lower their blood pressure. We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension). (See: Best Diets for Healthy Eating in 2024 .) and physical activity. Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure? The Cleveland Clinic talked to cardiologist, Luke Laffin, MD, about healthy beverages that might help lower blood pressure.
What drinks might help lower blood pressure?
1. Beet juice: Not a very popular drink and beets aren’t a popular food in very many people’s diets. But the nitrates in beets can help open up blood vessels which can lead to lowering blood pressure. But the cardiologist cautions it may help but just a little. The relative did buy some beet juice and has been drinking about 4 ounces a day. But it is challenging for him to get it down. He did try it with breakfast but beet juice didn’t mix well with the yogurt he eats for breakfast. Now he drinks it for lunch but is very interested in other drinks to try.
2. Juices that are high in potassium. Most people know that for high blood pressure one should cut back on sodium but many don’t know they should increase potassium foods in their diet. Why? Potassium helps your kidneys get rid of sodium and helps your blood flow better throughout your body. Dr. Laffin says, “Adding potassium to your diet tends to decrease blood pressure.” And more than a little bit. Getting the recommended amount of potassium per day can help lower one’s BP by about 4-5 mmHg.
What juices are high in potassium?
- Prune juice: This used to be a popular juice but rarely served anymore at restaurants or in people’s homes.
- Carrot juice
- Pomegrante juice
- Orange juice – but be sure it is REAL orange juice and not juice drinks like Sunny D. (See: Are you drinking real juice or fake juice?)
3. Skim milk (fat-free milk). The DASH diet includes low-fat dairy products such as skim milk. Why would milk help lower blood pressure? Because cow’s milk provides potassium, calcium, vitamin D, and phosphorus which are good for blood pressure.
4. Tea:
I love to drink tea especially in the winter. Are there teas that can help lower blood
pressure? There are teas that not only help
“keep your blood vessels open and flexible”, they can also help reduce
inflammation.
- Hibiscus Tea; This tea has many health benefits including adding antioxidants to your day and being anti-inflammatory. Hibiscus tea has been found to lower blood pressure but “only slightly”. A research study on hibiscus tea found 3 servings a day did reduce blood pressure in study participants with pre- and mild hypertension.
- Chamomile tea: I like this tea at night as it is supposed to help with relaxation and sleep. Note: Medical News Today stated pregnant women, and those with severe allergies, infants, young children should avoid chamomile tea. There may also be drug interactions so checking with one’s health care provider would be good.
What drinks can raise your blood pressure?
- Drinks with caffeine such as coffee but some sodas and other drinks have caffeine. The color of the drink may not reveal it contains caffeine. For example, a person in our gym was surprised to learn the Mountain Dew has caffeine.
- Energy drinks. These can have fairly high levels of caffeine as well as lots of added sugar.
- Alcohol. “Research shows that people who drink a lot of alcohol but then stop drinking can see a rapid decrease in BP”.
Cleveland Clinic recommends other ways to lower BP including:
- Cut back on sodium
- Diet changes (such as the DASH diet)
- Exercise
- Enough sleep
- Lower stress
Conclusion: What are some changes you can make in your diet and exercise plan to help lower blood pressure? Find some changes that work for you and one’s you can stick to. My relative struggles to get down that glass of beet juice every day. Probably not going to stick with it much longer. But as noted in this blog, there are other drinks to try. A reliable source to learn more about blood pressure is the American Heart Association. See their Blood Pressure Toolkit.
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