10 Drinks To Lower Blood Pressure Backed By Science

I think my favorite way to control the silent killer is by consuming drinks to lower blood pressure. It’s hard to find an easier way to lower blood pressure than sipping on a drink. They’re refreshing, will tickle your taste buds and best of all these drinks have many other health benefits for you.

What Are Drinks To Lower Blood Pressure? The following are 10 drinks to lower blood pressure that are backed by science:

  1. Hibiscus Tea
  2. Watermelon Juice
  3. Pomegranate Juice
  4. Spinach Juice
  5. Low-Fat Milk
  6. Banana/Low Fat Milk Smoothie
  7. Beet Juice
  8. Cranberry Juice
  9. Water
  10. Red Wine

The above drinks to lower blood pressure are effective, easy to buy, make and taste great. Having a total of 10 drinks are a guarantee that you will not get bored drinking the same thing everyday. This article goes into further detail on why each one of these drinks are beneficial to your health. Prior to doing my research I had no idea that watermelon can help lower blood pressure, this got me really excited and I’ll explain why.

BP TIP: Lower BP by just breathing? A device is FDA approved and The American Heart Association gave it the thumbs up. It simply guides your breathing a few minutes a day which has been proven to lower BP as shown in studies. You can check it out in the manufacturer’s website by clicking here.

Disclaimer: Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you.

10 Drinks To Lower Blood Pressure

#1 Hibiscus Tea

This herbal tea can be consumed either hot or cold and has a tart, cranberry-like flavor. It has anthocyanin and other antioxidants that help prevent damage to blood vessels that cause them to narrow. You can find hibiscus tea in your local supermarket, or you can check Amazon for a wide variety of the tea including organic.

A 2010 study from the Journal Of Nutrition (study) found that drinking hibiscus tea significantly lowered blood pressure as soon as they started drinking it. In another 2015 study from the Journal Of Hypertension (study), both Systolic and Diastolic blood pressure were significantly lowered by drinking hibiscus tea.

drinks that lower blood pressure

#2 Watermelon Juice

A study published by the American Journal Of Hypertension (study) found that watermelon extract supplementation reduced blood pressure in obese middle-aged adults who had high blood pressure. The reason why I got so excited about this news is I love eating watermelon, especially on a hot summer day outside at a barbecue. But the seeds get in the way and it’s a little messy to eat so why not drink it out of a glass?

How to make your own watermelon juice:

  • Cut up the watermelon into small sections.
  • Remove the skin and seeds and cut the rest into small chunks.
  • Put the chunks into a blender and add water and ice.
  • Blend the mixture at high speed.
  • Add more water for a thinner juice or more ice cubes for a thicker smoothie.

#3 Pomegranate Juice

This sweet ruby-red fruit is loaded with potassium and other heart healthy nutrients. Pomegranate has three times the antioxidant activity of red wine or green tea which makes it a perfect drink to lower blood pressure. A 2017 study (study) found that drinking pomegranate juice improved systolic blood pressure regardless of how long the participants drank it. Pomegranate juice can be found anywhere and can also be made into a smoothie.

#4 Spinach Juice

Spinach is a super food that has many benefits, it turns out that Popeye The Sailor had some smarts to go with his muscles! It benefits blood pressure because it’s extremely high in magnesium. Magnesium helps to lower blood pressure by preventing your blood vessels from constricting, constricted blood vessels will raise blood pressure. In a study published by AHA Journals (study) people who consumed 368 mg of magnesium daily for three months reduced their systolic and diastolic blood pressure.

So what better way to gain spinach’s benefits by making it into a drink to lower blood pressure. 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.

There is a blood pressure supplement I recommend that contains magnesium plus 2 other ingredients beneficial for BP. If you’re interested, you may want to read my blog post about it by clicking here.

blood pressure and Keto diet

#5 Low-Fat Milk

This everyday drink contains three nutrients associated with lowering blood pressure, potassium, phosphorus and calcium. If you’re wondering why the low-fat version, it’s because full fat dairy contains significant amounts of palmitic acid which blocks signals to relax blood vessels. According to a study in the British Journal Of Nutrition (study), replacing full fat dairy with low-fat versions may help lower blood pressure.

#6 Banana/Low Fat Milk Smoothie

There’s a reason why banana and low-fat milk are the 2 main ingredients. Banana is high in potassium and according to the American Heart Association (resource) potassium helps to lower blood pressure by balancing the negative effects of salt and helps the kidneys control the amount of excess fluid stored in your body. Low-fat milk is the other ingredient because of the benefits mentioned above.

The two ingredients combined add up to almost 800 mg of potassium to help you reach the daily recommended amount of approximately 4,700 mg. If you have a kidney disorder too much potassium can be harmful, so consult with your healthcare professional. To make your smoothie use a blender:

  • Add 1 cup of low-fat milk.
  • Add 1 medium ripe banana.
  • Blend at high speed until smooth.
  • If you would like to sweeten it up you can add a touch of honey.

#7 Beet Juice

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 potassium and folate, which are both helpful in controlling your blood pressure.

A study published in the Journal of Nutrition (study) found that beetroot juice supplementation was associated with a significant reduction in systolic blood pressure. 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. The same was true with those whose high blood pressure was not controlled by drug treatment.

#8 Cranberry Juice

Cranberry juice is full of anti-inflammatory and antioxidant properties that help reduce damage to your blood vessels. Plus, cranberry juice has been reported to reduce blood pressure by opening up your blood vessels and increasing blood flow. If you buy cranberry juice, make sure you pick an unsweetened version because other options are high in sugar.

A study published in 2012 (study) gave 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.


#9 Water

It’s a shame that most people are dehydrated, it’s a fact. Dehydration reduces your body’s ability to transport blood efficiently which forces your blood vessels to constrict. A constricted blood vessel makes it hard to pump blood which raises your blood pressure (resource).

I think most people know that the number one way to stay hydrated is to drink enough water. Most experts recommend drinking at least eight glasses of water a day. The easiest way to accomplish this is to have water available to you while you’re in your vehicle and at work. Also, substitute water for those high sugar drinks like soda.

#10 Red Wine

While I saved red wine for last it may be my favorite drink of all. I love enjoying a nice glass of red with dinner or while catching up with a friend. Studies have shown red wine can increase your HDL, good cholesterol, which helps reduce plaque buildup in your arteries. In addition, red wine contains a chemical called resveratrol which acts as an anti-clotting agent which can help reduce blood pressure.

Numerous studies have shown resveratrol protective effects against stroke, heart failure and high blood pressure among other heart ailments. Although researchers believe that the benefits of resveratrol come from its antioxidant properties, the mechanisms behind its benefits remain unclear.

Related Questions

What Are Foods That Lower Blood Pressure? The following are 25 foods that lower blood pressure:

  1. Beets
  2. Low-fat dairy
  3. Wild Caught Fish
  4. Pomegranates
  5. Spinach
  6. Bananas
  7. Cranberries
  8. Watermelon
  9. Pistachios
  10. Dark chocolate
  11. Sunflower, Pumpkin Or Squash Seeds
  12. Blueberries
  13. Collard Greens
  14. Oatmeal
  15. Garlic
  16. Beans
  17. Almonds
  18. Swiss Chard
  19. Skinless Chicken
  20. Kale
  21. Avocados
  22. Sweet Potatoes
  23. Butternut Squash
  24. Dried Apricots
  25. Edamame

How To Lower Blood Pressure Instantly In An Emergency? An emergency means you’re in Hypertensive Crisis (BP is higher than 180 and/or 120) and you have any of the these: chest pain, shortness of breath, back pain, numbness/weakness, change in vision or difficulty breathing.

Kevin Garce

Kevin Garce is a Certified Health Coach who encourages people by informing them on blood pressure topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me

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