6 DRINKS TO NATURALLY LOWER YOUR BLOOD PRESSURE

Medically reviewed by Sohaib Imtiaz, MD

High blood pressure (hypertension) affects nearly half of U.S. adults and can lead to serious issues like heart disease if left untreated. Along with medications and healthy eating, some drinks, such as specific juices and teas, may help lower your blood pressure naturally.

Jump to Key Takeaways.

1. Green or Black Tea

A daily cup of tea may help you maintain a healthy blood pressure reading. A meta-analysis found that drinking green or black tea for over three months resulted in a decrease in systolic and diastolic blood pressure. Green tea may have more powerful effects on blood pressure than black tea. 

What Is Systolic and Diastolic Blood Pressure?

Diastolic blood pressure (the lower number) measures the force of blood flow when blood is pumped out of the heart. Systolic blood pressure (the upper number) measures the force between heartbeats.

2. Beetroot Juice

Beetroot juice contains compounds called nitrates that may lower blood pressure. When you consume a nitrate-rich food or drink, your body converts these natural chemicals into nitric oxide, which widens or dilates the blood vessels. 

When the blood vessels widen, your heart does not have to work as hard to pump blood, lowering your blood pressure. Research shows that people with hypertension who drink beetroot juice can lower their systolic blood pressure. 

3. Tomato Juice

Drinking tomato juice regularly may lower your blood pressure. Research shows that when study participants drank unsalted tomato juice daily for one year, many experienced lower blood pressure levels.

Participants also lowered their low-density lipoprotein (LDL) cholesterol. When choosing tomato juice, look for varieties labeled “low-sodium” or “no added sodium” to avoid excessive salt, which may raise your blood pressure over time.

4. Pomegranate Juice

Research shows that regularly drinking pomegranate juice may help lower your blood pressure. A meta-analysis found that drinking pomegranate juice daily can lower your systolic and diastolic blood pressure. 

Pomegranates are rich in healthy nutrients, including:

• Vitamin C
• Folate
• Antioxidants

To avoid too much sugar, choose pomegranate juice without added sweeteners. 

5. Berry Juice

Drinking different types of berry juice may lower your blood pressure. Eating whole berries can help lower systolic and diastolic blood pressure.

One review found that drinking cherry or cranberry juice may lower blood pressure. Like any other juice, opt for unsweetened varieties that do not add extra sugar. 

6. Skim Milk

Consuming low-fat dairy products like skim milk may support healthy blood pressure. Research shows that drinking low-fat milk is associated with reduced blood pressure. However, the researchers could not verify that drinking milk lowered blood pressure.

More research is needed to determine if skim milk can reduce blood pressure in people with hypertension.

Does Drinking Water Lower Blood Pressure?

Staying hydrated can help you achieve healthy blood pressure. However, drinking water does not usually lower your blood pressure unless you are dehydrated. Aim to drink about eight glasses of water each day to prevent dehydration and support a healthy heart. 

Drinks to Avoid

Some drinks may raise the risk of hypertension. If you have or are at risk of high blood pressure, consider avoiding or limiting the following types of drinks: 

• Alcohol: Research shows that there is a strong link between drinking alcohol and hypertension. For many people, the more alcohol they consume, the higher their systolic blood pressure rises. Alcohol may also interfere with blood pressure medication. Talk with a healthcare provider to determine if any amount of alcohol is safe when you have high blood pressure. 
• Caffeine: Caffeinated drinks, such as coffee, may raise blood pressure. A study found that regularly consuming coffee, energy drinks, tea, or soda may increase blood pressure, particularly in adolescents. 
• Soda: Regularly drinking soda may raise your risk of high blood pressure. Research shows that people who consume regular soda tend to have higher blood pressure than those who don't. Drinking non-caloric or diet soda may not have the same effects on blood pressure. 

How to Lower Blood Pressure

Fortunately, there are several steps you can take to lower high blood pressure. Consider the following lifestyle changes:

• Limit salt (sodium): Experts recommend consuming about 1,500 milligrams (mg) of sodium daily. Plan to limit your sodium intake to less than 2,300 mg daily.
• Eat plant-based foods: Eat fresh fruits, vegetables, whole grains, and legumes to support a healthy heart and blood pressure. 
• Exercise regularly: Daily physical activity improves heart health and reduces the risk of hypertension. 
• Maintain a healthy body weight: People with obesity or excess weight are at an increased risk of high blood pressure. 
• Manage stress: Emotional stress can increase your blood pressure in the moment and over time. Practice stress management techniques like deep breathing or meditation. 
• Avoid tobacco: Smoking causes higher blood pressure, even if you’re taking blood pressure medication. 

Key Takeaways

• High blood pressure (hypertension) raises the risk of heart disease and stroke. Certain drinks, such as tea, some juices (like beetroot and tomato juice), and skim milk, may help lower blood pressure over time.
• It's best to limit alcohol, caffeine, and sugary sodas to maintain healthy blood pressure levels.
• Talk with a healthcare provider to understand your risk and how to manage it.

Read the original article on Verywell Health

2025-06-09T13:38:40Z