Drinks that lower blood pressure
Persistent high blood pressure can lead to complications, such as heart disease and stroke.
Your diet is one of your first lines of defense against high blood pressure. A blood pressure-friendly diet may help keep your blood pressure within a healthy range.
In addition to some foods that may help lower blood pressure, some types of drinks may also be helpful.
In this article, we will take a deeper look at 7 different types of drinks that may help lower blood pressure.
Drinks that help lower blood pressure
1. Tomato juice
Mounting evidence suggests that drinking one glass of tomato juice a day may boost heart health.
In a 2019 study, Japanese researchers evaluated the effects of drinking, on average, one glass of tomato juice per day, among participants with risk factors for heart disease.
They concluded that tomato juice improved both systolic and diastolic blood pressure, as well as low-density lipoprotein cholesterol. Other recent studies have reported similar results among people with stage 1 hypertension and pregnant women.
To avoid unnecessary sodium , which can have the opposite effect on blood pressure, be sure to buy unsalted tomato juice.
2. Beet juice
Not only does this colorful, low-calorie vegetable contain an array of health-promoting vitamins, minerals, and plant compounds, but it may also help lower blood pressure.
A 2016 randomized pilot study found that juicing both raw and cooked beets improved blood pressure. However, raw beet juice had a greater effect on blood pressure.
Beets are rich in dietary nitrate, a compound known to lower blood pressure. In a 2017 review, researchers found that these benefits were greater than the effects of nitrate alone.
In other words, other heart-friendly compounds likely play a role as well.
Try this simple beetroot juice recipe to lower blood pressure.
3. Prune juice (dried plum)
Prune juice has long been known to help relieve constipation. But among the lesser known health benefits of prune juice is that it also lowers blood pressure.
This effect was reported in a 2010 study. Researchers compared three groups: one group ate three prunes a day, a second group ate six prunes a day, and a third group ate no prunes.
Researchers reported a significant reduction in blood pressure among people who consumed one serving of three prunes a day. People who ate six prunes a day had an additional drop in systolic blood pressure.
Moreover, doses of either 3 or 6 prunes helped lower LDL cholesterol.
To take advantage of these effects, drink a glass of 100% prune juice, or make your own by blending soaked prunes.
4. Pomegranate juice
Not only is pomegranate rich in nutrients like folic acid and vitamin C, but it also has a powerful anti-inflammatory effect. It may come as no surprise, then, that pomegranate juice contributes to a heart-healthy diet.
A 2016 literature review of eight randomized controlled trials found that consuming pomegranate juice may help lower systolic and diastolic blood pressure.
The effects on systolic blood pressure were independent of how long the participants consumed the pomegranate juice and how much. Researchers recommend a dose of at least 240 milliliters to reduce diastolic blood pressure.
If you decide to add pomegranate juice to your diet, make sure it is 100 percent juice with no added sugar.
5. Berries juice
Like pomegranate, berries - especially blueberries - are known for their antioxidant properties. However, we didn't know much about its benefits for the heart.
A 2020 review reported that drinking cranberry juice may improve blood pressure.
Another review published in Nature in 2016 found that eating berries lowers systolic blood pressure and low-density lipoprotein cholesterol.
Either way, the researchers concluded that berries likely have cardiovascular benefits, but more research needs to be done to clarify their role in preventing and controlling heart disease.
If you choose store-bought berry juice, make sure it doesn't contain any added sugar.
6. Skim milk
Low- fat dairy products such as skim milk and yogurt are a key component of Dietary Strategies to Stop Hypertension, a set of scientific recommendations for preventing and treating high blood pressure.
In a 2011 literature review of 45,000 adults, researchers examined the intake of low- and high-fat dairy products, and how each affected blood pressure.
They concluded that consumption of low-fat milk was associated with a lower risk of developing high blood pressure.
Try to get two to three servings of low-fat dairy products daily. You can drink a cup with your meals, or add it to cereal or smoothie. Steamed skim milk is also a great addition to coffee.
7. Tea
When it comes to blood pressure, not all teas are created equal. Comparison of the 2014 literature, for randomized controlled trials, between the effects of black and green tea consumption on blood pressure.
Researchers report that long-term consumption of both types of tea lowers systolic and diastolic blood pressure. However, lower blood pressure was more significant for green tea.
What is the effect of coffee and alcohol on blood pressure?
Both coffee and alcohol can have a variety of effects on blood pressure.
The effect of coffee on blood pressure
The effect of coffee on blood pressure has long been a source of controversy in the scientific community.
Caffeine appears to cause a temporary rise in blood pressure. But this effect may be less pronounced among regular coffee drinkers.
Some previous research has indicated that long-term coffee consumption is associated with an increased risk of developing high blood pressure.
But according to a 2017 literature review of 34 studies, moderate coffee consumption is safe, and potentially beneficial, for both healthy people and those with high blood pressure.
If you've been diagnosed with high blood pressure, you probably don't need to stop drinking coffee. However, this may not be the best time to start drinking coffee if you haven't already.
The effect of alcohol on blood pressure
As with coffee, the effect of alcohol on blood pressure is complex.
Moderate consumption of alcohol - one drink a day for women and two a day for men - was thought to lower blood pressure. But recent research suggests that even moderate drinking may pose risks to heart health.
In addition, alcohol may cause adverse effects on blood pressure medications.
If you suffer from high blood pressure, and want to consume alcohol, talk to your doctor to find out what is considered a safe level of alcohol consumption for you.
Tips to help lower high blood pressure
In addition to adding blood pressure-lowering drinks to your diet, you can try the following to help lower your blood pressure:
Move
Incorporating physical activity into your daily routine may be as effective in lowering blood pressure as some medications. The American Heart Association recommends 150 minutes a week of moderate activity or 75 minutes a week of vigorous activity for health benefits.
Get rid of excess weight
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 blood pressure.
Follow the DASH diet
The DASH diet , designed specifically to prevent and treat high blood pressure, focuses on unprocessed foods such as fruits and vegetables, whole grains and lean protein.
Quit smoking
Every cigarette you smoke increases blood pressure in the short term. In the long run, tobacco use can lead to atherosclerosis, which in turn leads to high blood pressure.
reduce stress
Chronic stress can contribute to high blood pressure. Avoid stress as much as possible, and try to find healthy ways to manage your stress. While not all sources of stress can be eliminated, taking time to relax may help calm your mind and lower your blood pressure.
Conclusion
In addition to following a heart-healthy diet, some types of beverages may also be beneficial when it comes to lowering blood pressure.
According to research, several types of fruit and vegetable juices, in addition to skimmed milk and green tea, may help control blood pressure, without any side effects, but these drinks are cofactors, and are not considered a substitute for prescription medications, so do not stop Avoid taking your medications and only lower your doses if your doctor advises you to, and always make sure to talk to your doctor about the best way to control your blood pressure and heart health.
Sources:
7 Drinks for Lowering Blood Pressure
Three Drinks to Lower Blood Pressure | EatingWell
15 foods that help lower blood pressure - Medical News Today
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