14 Drinks To Lower Blood Pressure (Proven By Science)

If you’re looking to reduce or maintain your blood pressure, the drinks you choose can make a world of a difference. If you’re consuming the wrong drinks, there’s a chance your blood pressure will remain high. Therefore, what are drinks to help lower blood pressure? The following drinks can help lower blood pressure:

Hibiscus tea
Watermelon juice
Pomegranate juice
Beet juice
Cranberry juice
Blueberry juice
Celery juice
Carrot juice
Orange juice
Water
Red wine
Low-fat milk
Spinach juice

The drinks in this article consist of fruits, vegetables and other drinks. They have been proven in studies to help reduce blood pressure. I’ll examine each one individually and explain how they benefit blood pressure. BP Tip: Lower BP just by breathing? There’s a device approved by the FDA and The American Heart Association. It guides your breathing a few minutes a day which has been proven to lower BP in studies. You can check it out in the manufacturer’s website by clicking here. Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate and eBay partner, I earn from qualifying purchases. Before changing any nutrition, consuming a new food, beverage or starting an exercise program, always consult with a physician first.

Drinks To Lower Blood Pressure

1. Hibiscus Tea

A 2010 study from the Journal Of Nutrition found that drinking hibiscus tea significantly lowered blood pressure as soon as they started drinking it. The people had elevated or mild high blood pressure and were not taking any blood pressure medication. After six weeks of consuming three eight ounce glasses of hibiscus tea per day, systolic blood pressure lowered 7.2 mmHg and diastolic 3.1 mmHg. After one week of drinking hibiscus tea, blood pressure immediately lowered ¹. In another 2015 study from the Journal Of Hypertension, a review and analysis of previous studies were conducted to examine the effects of hibiscus tea on hypertension. The results indicated a reduction of 7.58 mmHg systolic blood pressure and 3.53 mmHg diastolic blood pressure after drinking hibiscus tea ².

Researchers indicated hibiscus tea is rich in organic acids, anthocyanin, polyphenols, polysaccharides and volatile contents beneficial for the cardiovascular system. In addition to the antioxidants, hibiscus tea contains the following nutrients beneficial for blood pressure:

Niacin
Folate
Calcium
Potassium
Magnesium

2. Watermelon Juice

A study published by the American Journal Of Hypertension found that watermelon extract supplementation reduced blood pressure in obese middle-aged adults who had high blood pressure. Systolic was reduced by 15.1 mmHg and diastolic by 7.6 mmHg ³. In another study the participants lowered brachial pulse pressure 8 mmHg and aortic blood pressure 7 mmHg. The participants had elevated blood pressure and supplemented with watermelons for six weeks ⁴. One of the reasons why watermelon juice is effective is due to a powerful antioxidant called lycopene. Lycopene is what gives watermelon their color. In addition, watermelon juice contains the following nutrients important for reducing blood pressure:

Potassium
Calcium
Magnesium
Niacin
Folate
Vitamin C
B6

3. Pomegranate Juice

A 2017 study found that drinking pomegranate juice improved systolic blood pressure regardless of how long the participants drank it ⁵. Another 2017 study conducted a review and analysis of eight previous studies which examined pomegranate juice and its effects on lowering blood pressure. Systolic blood pressure was lowered 4.96 mmHg and diastolic by 2.01 mmHg ⁶. In a 2012 study 51 people consumed pomegranate juice every day for four weeks. They lowered systolic BP 3.14 mmHg and diastolic 2.33 mmHg ⁷. The researchers concluded pomegranate juice contains antioxidants, anti-aging effects and potent anti-oxidative characteristics. They noted pomegranate juice may inhibit serum ACE activity and is a heart healthy fruit. Pomegranate juice contains three times more antioxidants than red wine or green tea. In addition, it contains the following nutrients found to help reduce blood pressure:

Vitamin C
Folate
Fiber
Potassium
Calcium
B6
Niacin
Magnesium

I wrote a similar article which concentrates on food and not drinks. You can check it out here, 35 Foods That Help Reduce Blood Pressure (Proven By Science).

4. Beet Juice

A study published in the Journal of Nutrition found beetroot juice supplementation was associated with a significant reduction in systolic blood pressure ⁸. Another study was carried out at Queen Mary University of London in the United Kingdom and published in the journal Hypertension. They concluded a daily glass of beetroot juice can lower blood pressure in people with high blood pressure ⁹. In 2018 a review of previous blood pressure studies about beets was conducted. They concluded beetroot juice was an affordable and effective way to maintain healthy blood pressure. In addition, they determined it could reduce the risk of a cardiovascular event and lessen the number of deaths from cardiovascular disease ¹⁰. Beet juice has a few reasons why it’s an excellent drink to lower blood pressure. The first nutrient found in beets is nitrate. The nitrate converts to nitrites which helps relax muscle tissue and keeps your blood flowing. Beets are also a good source of nutrients beneficial for maintaining blood pressure. These nutrients include:

Potassium
Folate
Fiber
Magnesium
Calcium
Vitamin C

5. Cranberry Juice

A study published in 2012 gave 56 participants a low calorie cranberry juice drink everyday for 8 weeks while the other group was given a placebo. They concluded the cranberry juice group showed a decrease in systolic and diastolic blood pressure while the placebo group indicated no difference ¹¹. In one study, systolic was lowered by 3 mmHg after obese men were given cranberry juice everyday ¹². Cranberry juice is full of anti-inflammatory and antioxidant properties helping to reduce damage to blood vessels. In addition, cranberry juice has been reported to reduce blood pressure by opening up the blood vessels and increasing blood flow. Cranberry juice is loaded with antioxidants and the following nutrients:

Fiber
Vitamin C
B5
B6
Magnesium
Potassium

If you’re interested in learning more about cranberry juice, I wrote a whole article about it, Cranberry Juice For Blood Pressure.

6. Blueberry Juice

A study gave 40 men either a blueberry juice or a placebo drink tasting like blueberry juice every day for one month. The researchers monitored their blood pressure and how much the brachial artery in the upper arm was open or constricted. After one month systolic blood pressure reduced an average of 5 mmHg and the dilation of the artery improved by about 2% improving blood flow. This improvement was similar to what common blood pressure drugs achieves ¹³. A study released in 2015 consisted of 48 women with high blood pressure. One group was given freeze dried blueberry powder for eight weeks while the other group was given a placebo powder ¹⁴. After eight weeks the blueberry group lowered systolic and diastolic blood pressure significantly while the control group remained the same. In addition, the blueberry group had an increase in nitric oxide levels. Researchers concluded the increased nitric oxide production may have reduced the blood pressure and stiffness of the arteries. Also, the anthocyanins contained in blueberries help to open blood vessels and increase blood flow. In addition to the anthocyanins blueberries contain the following:

Vitamin C
Potassium
Calcium
Fiber
Niacin
B6
Folate

If you’re interested in learning more details about blueberry juice and its effect on blood pressure, I wrote a whole article about it, Blueberry Juice For High Blood Pressure.

7. Celery Juice

A study published in Cleveland Clinic found participants lowered systolic 8.2 mmHg and diastolic by 8.5 mmHg. This occurred after consuming celery extract for six weeks ¹⁵. During a study in 2013, the participants with high blood pressure consumed celery seed extract for six weeks. Both systolic and diastolic blood pressure lowered from 139.4/85.4 to 131.6/76.9 mmHg. The researchers stated how their interest in a celery study and blood pressure began. One of the researcher’s father ate a quarter pound of celery a day for one week. At the end of the week, his blood pressure had dropped from 158/96 to 118/82 ¹⁶. Celery juice is very easy to make. To start, add one cup of chopped celery into a high-speed blender with some water. If it’s too thick, add more water. To battle blood pressure even more, add some spinach leaves or pomegranate juice. Smoothie Tip: Adding frozen fruit, instead of ice, enhances the flavor and nutrient content. The blender I recommend has a 6 blade, multi-tiered shaft in the center. Check it out on Amazon by clicking right here, Nutri Ninja BL685 with Auto-iQ Technology. If you don’t want to stock all the celery or risk having many of it turning bad, Amazon also has organic celery powder. You can check them out here, organic celery powder. Celery contains phytonutrients containing antioxidant and anti-inflammatory properties. In addition, it contains the following:

Fiber
Potassium
Magnesium
Calcium
Niacin
B5
B6
Folate
Vitamin C

If you’re interested in learning more about celery juice and the researcher’s Father, I wrote a whole article about it, Celery Juice For High Blood Pressure.

8. Carrot Juice

In a study published in 2011, the participants consumed 16 ounces of fresh carrot juice every day for three months. The researchers found systolic blood pressure was reduced 6 mmHg and diastolic 2 mmHg ¹⁷. In a study which examined plasma lipid profiles in smokers, they also measured blood pressure. The participants drank 10 ounces of carrot juice every day for eight weeks. Their systolic blood pressure decreased 5.8 mmHg and diastolic 3.6 mmHg ¹⁸. Most people buy 100% pure carrot juice in a bottle. The other way is to juice your carrots. I use and recommend Breville Juicers. I love their style because they look good on my counter, unlike other juicers. In addition, they’re reliable, and I never have any issues. Check them out on Amazon by clicking here, Breville juicers. Carrot juice is effective for lowering blood pressure due to the following nutrients:

Potassium
Calcium
B Vitamins
Vitamin C
Magnesium
Selenium

If you’re interested in learning more about carrot juice I wrote a whole article about it, Does Carrot Juice Help Blood Pressure?

9. Orange Juice

A study published in 2013 evaluated the effects of drinking orange juice on blood pressure. Twenty-two participants drank two glasses of orange a day for eight weeks. Commercial orange juice lowered systolic and diastolic blood pressure 5% ¹⁹. In another 2021 study, 159 people drank 16 ounces of orange juice per day for 12 weeks. After one day and longer, both blood pressure and pulse pressure was reduced ²⁰. Orange juice contains hesperidin. It’s a plant chemical with antioxidant and anti-inflammatory effects. It’s primarily found in citrus fruit. In addition to vitamin C, orange contains the following nutrients beneficial for blood pressure:

Vitamin C
Potassium
Folate
Niacin
B5
Thiamin
Riboflavin
Magnesium
Calcium

10. Water

A group of 70 people with elevated blood pressure drank mineral water for four weeks. A significant reduction of blood pressure was found in two weeks and four weeks. People with low magnesium or calcium excretion in the urine showed an increase in those minerals ²¹. High blood pressure is common in people chronically dehydrated. When the body is dehydrated, the body secretes vasopressin. Vasopressin is a chemical causing the blood vessels to constrict. When the blood vessels are constricted, blood pressure is higher ²². Drinking more water when dehydrated can prevent dehydration and help keep blood pressure lower. Tap or bottled water contains the following minerals:

Magnesium
Calcium
Copper

11. Red Wine

Studies have shown red wine can increase HDL, good cholesterol, which helps reduce plaque buildup in the arteries. In addition, red wine contains a chemical called resveratrol which acts as an anti-clotting agent which can help reduce blood pressure ²³. Numerous have shown resveratrol protective effects against stroke, heart failure and high blood pressure among other heart ailments. Although researchers believe the benefits of resveratrol come from its antioxidant properties, the mechanisms behind its benefits remain unclear ²⁴. In addition to resveratrol, other polyphenolic compounds include:

Catechin
Epicatechin
Quercetin
Anthocyanin

The author and website don’t recommend to start drinking alcohol or red wine. Red wine’s benefits were shown drinking a habitual light to moderate intake, 1-2 drinks per day. Always check with your physician prior to starting or changing nutrition or beverages. More than 1-2 drinks per day has negative effects on health. Red wine contains the following nutrients:

Potassium
Magnesium
Calcium
B6
Niacin

12. Low-fat Milk

The DASH Diet (Dietary Approaches to Stop Hypertension) demonstrates a diet including low-fat dairy products, fruits, vegetables, fiber and minerals produces a potent blood pressure lowering effect. According to a study in the British Journal of Nutrition, replacing full fat dairy with low-fat versions may help lower blood pressure ²⁵. Researchers examined five years of previous studies and found a 54% reduction in high blood pressure among people who consumed low-fat dairy products. Other studies displayed an inverse relationship between low-fat milk and high blood pressure ²⁶.

13. Spinach Juice

In a 2015 study, 27 people were given asparagus soup or spinach for a seven-day period. At the end of the week, both groups lowered blood pressure, but the spinach group showed a larger reduction. The spinach group’s blood vessels were also more relaxed ²⁷. Spinach provides a high percentage of magnesium. Magnesium has been shown to relax the body including the walls of the blood vessels. In addition, it increases nitric oxide release and enhances the effectiveness of some BP medications ²⁸. Spinach contains the following nutrients beneficial for maintaining a healthy blood pressure:

Magnesium
Potassium
Calcium
Vitamin C
Folate

To make spinach juice you will need a juicer. I bought my juicer, a Breville, on Amazon where there is a wide variety at affordable prices. Take a look and they’re very stylish, Breville Juicers. All you have to do to make your juice is:

Take a few cups of spinach leaves and put them into the juicer.
Feel free to add cucumbers, ginger or lemon to improve the taste and add more health benefits.

Blood Pressure Explained