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7 Refreshing Drinks that Lower Your Blood Pressure

by Melissa Mills, RN November 18, 2016 0 Comments

Water splashing in woman's face

When you have a problem, you might jump to find a " quick fix." But, let’s face it, there are no secret formulas or magical drinks that will instantly lower your blood pressure.

However -

After a little research, we've discovered these tasty beverages that can make a difference. So drink up and get your blood pressure r eadings moving in the right direction!

**If you're experiencing high blood pressure, it's important to monitor your readings. Be sure to discuss ways to get your blood pressure under control with your doctor as soon as possible to avoid long-term complications .

Drinks that Lower Blood Pressure:

#1 Hibiscus Tea

hibiscus tea

No list of healthy drinks is complete without tea. And it’s no wonder why - tea possesses many qualities that support healthy living. Hibiscus tea is especially crucial to lowering blood pressure because it contains bioactive phytochemicals, which are similar to antioxidants.

Both are plant-based chemical compounds that are considered helpful to human health. The bioactive phytochemicals in hibiscus have been known to act as a natural ACE inhibitor as well, making it another blood pressure power drink.

This drink is easy to add to your daily routine. If you’re a coffee drinker looking to lower your blood pressure, consider replacing your morning cup of joe with hibiscus tea. Studies have shown that three cups every day is enough to see a reduction in your systolic blood pressure.

2) Beet Juice

beat juice

We admit - drinking beet juice doesn’t sound nearly as fun as, say, drinking sangria . However, it works to lower blood pressure. In fact, studies show that you can experience results almost immediately with just one to two cups of beet juice each day.

Beets are essential  in regulating blood pressure because they contain a healthy variety of vitamins and nutrients designed to help promote optimal blood function. One beneficial nutrient in beets is nitrate. Once consumed, the nitrate found in beets converts to nitrites, which helps relax muscle tissue and facilitates increased blood flow. The benefits don’t stop there - this root vegetable is a good source of potassium and folate, which are both critical in controlling blood pressure.

Ok, we get it sipping on plain beet juice isn't everyone's cup of tea (or should I say cup of beets?).  If the taste of this drink is a problem , try adding one cup of beet juice to your post-workout smoothie, which might improve the flavor. You will get the same benefits plus a great taste.

3) Water

glass of water

Water is a simple drink, yet it’s complex enough to treat an extensive list of ailments. While it won’t instantly lower your blood pressure, it can help to decrease blood pressure over time.

With its endless beneficial qualities, it’s a shame many people don’t get enough water throughout the day to be considered well-hydrated. In fact, many people are chronically dehydrated, which can wreak havoc on your body’s blood pressure. Chronic dehydration reduces the body’s ability to transport blood efficiently, forcing blood vessels to constrict to conserve water usually lost through everyday functions like sweating and urination. The constricted blood vessels tax your body’s ability to pump blood effectively, which results in elevated blood pressure.

Of all the drinks on this list, water is the cheapest and healthiest option. You’ve probably heard that it’s recommended you drink eight glasses of water each day. However, there’s an easier and more practical way to get enough water and relieve dehydration. Buy a stylish water bottle and be sure to transport it with you wherever you go. A good rule of thumb is to refill an 18-ounce bottle four to five times a day to stay well-hydrated.

4) Milk

glass of milk

You know the old slogan -- Milk : It does a body good. But, just how good?

It turns out that milk does wonders for your bloo d pressure. Studies have shown that high blood pressure is linked to calcium deficiency. Naturally, the more calcium you consume, the more you decrease your risk of developing high blood pressure due to a lack of calcium. However, before you run out and buy milk by the gallon, it’s important to know that when it comes to lowering blood pressure, all milk is not created equal.

To get the best blood pressure benefits, you want to choose milk that is higher in calcium and lower in fat. For that reason, low-fat milk is the way to go. This kind milk is higher in calcium and contains a reduced fat content that actually promotes the absorption of calcium better than high-fat milk.

If you’re lactose intolerant, we have an excellent alternative for you . Unsweetened almond milk that’s been fortified with calcium is a good low-fat milk substitute to help lower blood pressure.

5) Pomegranate Juice

pomegranate juice

Oh, how sweet it is! But, in the case of pomegranate juice tart might be a better word. Nonetheless, it is an excellent drink to lower blood pressure.

Pomegranate juice inhibits an enzyme that naturally occurs in the body called angiotensin converting enzyme, or ACE. If you have an abundance of it, ACE can raise your blood pressure by tightening the blood vessels in a similar way that happens during dehydration.

Because pomegranate juice is a natural ACE inhibitor, it functions like the medications doctors prescribe to treat high blood pressure. That is what makes this drink so unique at combatting elevated blood pressure. In some studies, researchers found that pomegranate juice can lower systolic blood pressure by up to 30 percent.

Like beet juice, the taste of pomegranate juice does not sit well with some people. For an easy fix, add sparkling water to 3 ounces of pomegranate juice and enjoy. You can also add this refreshing juice to your favorite smoothie recipe.

6) Cranberry Juice

cranberry juice

Cranberries are a superfruit , so that must make cranberry juice a super-drink, right? Whatever your feelings are about the super status of cranberries and cranberry juice, there is no denying that both have powerful anti-inflammatory and antioxidant properties.

These properties go a long way toward preventing and reducing inner blood vessel damage, and ultimately lowering blood pressure. Also, cranberry juice has been reported to reduce blood pressure by dilating blood vessels and increasing blood flow. This superfruit is packed with vitamin C which also helps to naturally lower your blood pressure.

If you’re a lover of cranberry juice, then you will really love this ! You can drink the stuff until your heart’s content because there is no set standard or recommendation for the amount of cranberry juice you can drink each day. There’s just one caution - cranberry juice can be high in sugar and calories, so it’s best to opt for an unsweetened version . Also, adding sparkling water to a cup of cranberry juice makes for a lighter, more refreshing drink.

7) Red Wine

glass of red wine

Bonus! You didn’t think we would create a list of the healthiest drinks to lower your blood pressure without giving you some information on red wine, did you? While all of the drinks on this list are helpful in reducing blood pressure, none of them are quite as fun as a glass of crisp red wine.

Studies show that red wine can increase HDL, the “good” cholesterol, which goes a long way towards removing plaque build-up in your arteries. Higher HDL levels mean less plaque, which in turn allows blood to flow easier. When your blood flows through your vessels smoothly, your blood pressure will be lower, which keeps you living a healthy, active life.

Red wine can also help if you’re experiencing higher blood pressure due to plaque build-up. An abundanc e of blood clots in your arteries can increase your risk for further plaque development and contribute to higher blood pressure. Combined with its plaque-lowering abilities mentioned above, red wine works overtime to reduce blood pressure with a chemical called resveratrol. The resveratrol in red wine acts as an anti-clotting agent, which works to lower your blood pressure.

While red wine has excellent health properties, the more you drink, the more you increase your risk of developing alcohol-related health issues. To be on the safe side, doctors recommend no more than two glasses of red wine per day for men and one glass per day for women to maintain the health benefits, while minimizing risks of side effects .

Time to Drink up!

Everyone is looking for ways to stay healthy.   If you have high blood pressure, it's critical you develop a healthy lifestyle. This can be accomplished by eating a balanced diet, participating in a moderate exercise program, and at home monitoring of your blood pressure.

High blood pressure can be influenced by uncontrollable factors like genetics and age, so taking control of your diet and physical activity are just a few ways you can actively reduce your risk of high blood pressure and it’s long-term effects.

If you’re already eating right and enjoying a fun, effective workout program - you're on the right track. Add in one of these drinks for even better results!

Melissa Mills, RN
Melissa Mills, RN

Melissa is a Quality Assurance Nurse, professor, writer, and business owner. She enjoys empowering older adults to live their best life through daily self-care activities. Melissa is owner of, a website dedicated to helping women find their creative passions through writing and co-owner of, a start-up Nursing CE company that will offer online courses soon.

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