Morning Drinks That Can Lower High Blood Pressure

To manage high blood pressure, adopting healthy habits is crucial. Key strategies include maintaining a healthy weight, quitting smoking, staying physically active, and eating a balanced diet. And for diet, there are foods that naturally lower blood pressure, thanks to their heart-healthy nutrients, fiber, antioxidants, healthy fats and anti-inflammatory compounds.

The same applies to beverages. Besides being a zesty start to the day, certain morning drinks can lower blood pressure. Many are easily found at your local grocery store, farmer’s market or convenience store. However, be mindful of natural sugars in fruit, vegetable, and milk-based drinks, and avoid added sugars found in energy drinks, sodas, and flavored teas, which can increase blood pressure and heart disease risk.

Understanding High Blood Pressure

High blood pressure, or hypertension, occurs when the force of blood against artery walls is consistently too high. Known as the “silent killer,” high blood pressure can damage blood vessels over time, leading to serious health issues such as heart attack and stroke. Causes include genetics, lifestyle factors, age, race, gender, and medical conditions. Blood pressure is measured using two numbers: systolic (top) and diastolic (bottom). A reading above 120/80 generally indicates hypertension.

Tips to Prevent or Manage High Blood Pressure

• Eat whole and minimally processed foods.
• Cook at home to avoid high-sodium restaurant foods.
• Limit, and strive to eliminate, processed foods.
• Season foods with herbs and spices instead of salt.
• Read food labels to choose low-sodium products.

Drinks to Lower Blood Pressure

1. Apple Juice. Moderation is key with apple juice, which is rich in antioxidants and polyphenols that help reduce cholesterol and inflammation, thereby benefiting blood pressure. Opt for unsweetened, “cloudy” juice or cider, which retain these beneficial compounds.
2. Beet Juice. Beets are packed with nitrates, which can significantly lower blood pressure. Blend them into juice or purchase beetroot juice for a convenient option.
3. Low-Fat or Fat-Free Milk. Milk provides essential nutrients such as potassium, calcium and magnesium, which support healthy blood pressure. Research suggests that low-fat milk can help lower blood pressure in adults. But whole milk has health benefits also, especially for those trying to maintain weight.
4. Pomegranate Juice. High in fiber, antioxidants and potassium, pomegranate juice can be a tasty and effective option for lowering blood pressure. Be sure to choose varieties without added sugars.
5. Water. Staying hydrated is essential for overall health and can help normalize blood pressure, especially if dehydration is causing a temporary increase. However, water alone won’t cure hypertension.

Beverages to Avoid with High Blood Pressure

• Alcohol. Consuming more than one drink per day for women or two for men can raise blood pressure and interfere with medications.
• Salt-Rich Drinks. Beverages like some tomato juices and diet sodas can be high in sodium, contributing to elevated blood pressure.
• Caffeine. While the effects of caffeine on blood pressure are still debated, it’s wise to monitor your intake, particularly if you already have hypertension.

Managing high blood pressure often involves lifestyle changes, such as diet adjustments and regular exercise. While not everyone will respond to these changes, working with your healthcare provider can help determine the best approach for managing your condition effectively.

Changing your drink choices can be a simple way to help manage or even prevent hypertension, potentially reducing the need for medication. Always consult with your healthcare provider before adding new beverages to your routine, as some drinks – such as those with citrus – can interfere with medications.