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The top drinks for lowering blood pressure include beverages that are rich in nutrients and low in sodium and fats.
Diet plays a crucial role in managing blood pressure. If you are someone at risk of high blood pressure (hypertension) or you have been diagnosed with the condition, you must consult your doctor about appropriate lifestyle modifications and medications required to lower your blood pressure.
Drinks that may help reduce blood pressure have the following characteristics:
- They are rich in magnesium, calcium, potassium, protein, and fiber.
- They are low in sodium.
- They have low or no amounts of fats, particularly saturated fats.
Such drinks can be made easily at home using local ingredients, such as fruits and vegetables. However, avoid adding salt and sugar to these drinks to get their maximum benefits. You may add herbs or low-calorie sweeteners to enhance their taste.
While making fruit and vegetable juices, try consuming the fiber as well for added advantages.
Because blood-pressure-lowering drinks are rich in certain minerals (such as potassium), you must get your doctor’s approval before consuming them, especially if you have other underlying health conditions, such as kidney diseases.
10 best drinks for lowering blood pressure
10 of the most effective drinks that may help lower your blood pressure include:
- Orange juice
- Pomegranate juice
- Banana smoothie in low-fat yogurt or skim milk
- Low fat or skim milk
- Vegetable juices, such as tomato juice, beetroot juice, and pumpkin juice
- Broccoli soup
- Hibiscus tea
- Green tea
- Coconut water
- Berry juice or smoothie in low-fat yogurt or skim milk
What is high blood pressure?
Your blood pressure refers to the force or pressure exerted on the walls of the arteries (blood vessels carrying blood from the heart to other organs and tissues) by the blood flowing in them.
When the blood pressure becomes more than normal, the condition is called hypertension or high blood pressure.
Your blood pressure is represented by two numbers, systolic and diastolic.
- The first number, called systolic blood pressure, refers to the blood pressure recorded, while your heart actively pumps blood or contracts.
- Diastolic blood pressure refers to the blood pressure, while your heart relaxes between heartbeats.
A normal blood pressure number is less than 120/80 mmHg.
When blood pressure remains persistently high, it can increase the risk of various diseases, such as heart attacks, stroke, and abnormal heart rhythm (arrhythmias).
13 tips to manage high blood pressure
You can manage high blood pressure by following these tips:
- Maintain a healthy weight through regular exercise
- Eat whole foods, including whole grains, vegetables, fruits, nuts, and seeds
- Manage stress through meditation, exercise, and a restful sleep
- Prefer low-fat dairy products
- Consume skinless poultry and fish
- Avoid red meat
- Avoid sugary foods and beverages
- Limit your sodium intake (no more than 1500 mg a day for people with high blood pressure)
- Avoid fatty and processed foods, such as fries, chips, cookies, cakes, and deep-fried foods
- Prefer vegetable oils, such as olive, canola, peanut, and safflower oil over saturated fats, including animal fats
- Do not smoke or consume tobacco in any form
- Limit alcohol to no more than one drink a day for women and two drinks a day for men (one drink means 12 oz beer, 4 oz wine, 1.5 oz 80-proof spirits, or 1 oz 100-proof spirits)
- Take your prescribed blood pressure medications regularly and get follow-up checkups as advised by your doctor