High blood pressure is a common health issue that affects around 1.28 billion (!) people worldwide.
While medication can help control blood pressure, certain lifestyle changes can also make a big difference. One of the most effective ways to lower blood pressure naturally is by consuming the right types of beverages.
In this article, we’ll explore the top five beverages that can help you maintain healthy blood pressure levels.
Five blood pressure lowering beverages
- Hibiscus tea is a herbal tea that is made from the flowers of the Hibiscus sabdariffa plant. It is rich in antioxidants and has been shown to have blood pressure-lowering effects. According to a study published in The Journal of Nutrition, drinking hibiscus tea for six weeks was found to significantly reduce both systolic and diastolic blood pressure in people with pre-hypertension or mild hypertension. To make hibiscus tea, steep a handful of dried hibiscus flowers in hot water for about 5-10 minutes. You can also add a dash of honey or lemon juice for taste.
- Beetroot juice is another beverage that can help lower blood pressure naturally. This juice is rich in nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to relax and dilate blood vessels, which in turn helps to lower blood pressure. A study published in the Journal of Nutrition and Metabolism found that drinking a cup of beetroot juice a day for four weeks was found to significantly lower blood pressure in people with hypertension. To make beetroot juice, blend a beetroot with some water and strain the mixture. You can also add some ginger or lemon juice for added flavor.
- Green tea is a type of tea that is made from the leaves of the Camellia sinensis plant. It is rich in antioxidants called catechins, which have been shown to have blood pressure-lowering effects. According to a study published in the British Journal of Nutrition, drinking green tea for 12 weeks was found to significantly lower both systolic and diastolic blood pressure in people with high blood pressure. To make green tea, steep a tea bag or a teaspoon of loose leaves in hot water for about 2-3 minutes. You can also add a bit of honey or lemon juice for taste.
- Pomegranate juice is a beverage that is rich in antioxidants and polyphenols. These compounds have been shown to have blood pressure-lowering effects. According to a study published in the Journal of Nutrition and Metabolism, drinking 150 ml of pomegranate juice a day for four weeks was found to significantly lower both systolic and diastolic blood pressure in people with hypertension. To make pomegranate juice, blend some pomegranate seeds with some water and strain the mixture. You can also add a bit of lime juice for added flavor.
- Low-fat milk is a beverage that is rich in calcium and vitamin D. These nutrients have been shown to have blood pressure-lowering effects. According to a study published in the Journal of Human Hypertension, drinking low-fat milk for eight weeks was found to significantly lower both systolic and diastolic blood pressure in people with pre-hypertension or mild hypertension. To consume low-fat milk, simply pour a glass and enjoy it as is, or use it to make a smoothie or latte.
High blood pressure is a common health issue that can be managed with the right lifestyle.
If you want to learn about more ways to reduce your blood pressure naturally, or maintain healthy blood pressure levels, make sure to check out our other blog articles.
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