Fruit juices remain extraordinary tasting and healthy if you don’t drink ones with added sugar and artificial flavors. If you were able to satisfy your thirst, tastebuds and possibly help lower blood pressure all at the same time, that would be a good thing. Not every juice will do the trick though, so you’ll have to ask, what are the best fruit juices for high blood pressure?
The best fruit juices for high blood pressure are pomegranate, watermelon, cranberry, blueberry and orange juices. These juices have been proven in scientific studies to lower blood pressure. The best juices are all natural with no other ingredients or added sugar.
In this blog post I’ll inform you why each fruit juice was shown to lower blood pressure and the studies to back it up. In addition, the ones chosen are available to purchase and not a mixed juice with other fruit.
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Best Fruit Juice For High Blood Pressure
1. Pomegranate Juice
I buy this juice all the time. You’ll never open up my fridge and not see at least one bottle of pomegranate juice sitting on the shelf. Best of all, it’s almost always available in most local supermarkets.
Although you wont find the best one in the fruit juice isle. You’ll have to search one of the cold cases on the perimeter of the store or near the produce section. I buy the POM brand which you may find more affordable on Amazon right here.
Pomegranate juice is good for high blood pressure because it contains many antioxidants, a ton more than red wine or green tea. In addition, it contains a high percentage of vitamin C and potassium, both beneficial for blood pressure 1. One cup of pomegranate fruit contains the following:
- Vitamin K – 36% DV
- Vitamin C – 30% DV
- Potassium – 12% DV
- Folate – 16% DV
- Fiber – 7 grams
In a blood pressure study, 51 adults drank about 11 ounces of pomegranate juice every day for four weeks. At the end of the study, systolic blood pressure decreased 3.14 mmHg and diastolic 2.33 mmHg 2.
Additional research published just a few years ago, reviewed eight previous studies. They investigated the effects of pomegranate juice consumption and blood pressure. The studies showed a significant reduction in both systolic and diastolic blood pressure. They concluded it would be beneficial to include pomegranate juice in a heart-healthy diet 3.
2. Watermelon Juice
When was the last time you had watermelon or drank the juice? There’s a good chance you didn’t have recently but after reading this you may go out and buy some. Most people buy them for barbeques, but they’re great anytime.
100% real watermelon juice may be hard to find, but they do sell some on Amazon. Make sure to buy one without a mixture or added sugar, you can check them out right here.
Watermelon is 92% water so how’s it so good for high blood pressure? It contains a high percentage of vitamin C, vitamin A and an antioxidant called lycopene which gives it the wonderful color. It also provides some potassium and magnesium both beneficial for blood pressure 4. One cup of watermelon fruit contains the following nutrients:
- Vitamin C – 21% DV
- Vitamin A – 18% DV
- Potassium – 173 mg
- Magnesium – 15.4 mg
A small study of 14 people evaluated the effect of watermelon supplementation on ankle BP, systolic and diastolic BP. After supplementing with watermelon extract for six weeks, systolic BP lowered 15.1 mmHg and diastolic 7.6 mmHg 5.
If you want to read more about watermelon juice, I published a whole blog post on it and nothing else. You can check it out by clicking right here, Watermelon Juice For High Blood Pressure.
3. Cranberry Juice
Most people consume cranberry juice mixed with other juice because of its sour taste. Avoid the commercial brands because they mostly add sugar to them. The last thing you want is added sugar, natural sugar already contained in fruit is fine.
You should be able to find cranberry juice without the sugar locally but if you can’t, they do sell a wide variety on Amazon right here.
Cranberries contain many antioxidants and have a large number of vitamin C, manganese and fiber 6. I cup of cranberries contains the following nutrients:
- Vitamin C – 24% DV
- Manganese – 20% DV
- Fiber – 20% DV
- Vitamin E – 7% DV
A recent review examined the impact of cranberries on gut microbiota and cardio metabolic health. In one study obese men drank cranberry juice every day for weeks and lowered their systolic BP by 3 mmHg 7.
Another study involved 56 people who drank low-calorie cranberry juice for eight weeks. They were shown to lower diastolic BP 2.4 mmHg more than the group who didn’t drink the juice 8.
4. Blueberry Juice
Blueberries are difficult to keep for any length of time in the fridge, so juice may be a great alternative choice. Like the cranberry juice it may be hard to find one without added fruit or mixed with other ingredients. There’s a bunch of them for sale on Amazon which you can check out right here.
The POM pomegranate juice I buy also sells a mix of 85% pomegranate with 15% blueberry juice which may be another alternative for you.
Blueberries have high levels of vitamin K, vitamin C and fiber 9. In addition, they contain a lot of anthocyanin. Anthocyanin is a flavonoid with antioxidant effects and gives blueberries their dark color. They are known to help fight many different ailments 10. One cup of blueberries contains the following:
- Vitamin C – 24% DV
- Vitamin K – 36% DV
- Fiber – 14% DV
- Manganese – 25% DV
The anthocyanins found in blueberry juice are shown to reduce blood pressure in many different ways including relaxing blood vessels 11. A 14-year research of over 150,000 people found anthocyanins may contribute to the prevention of high blood pressure. The participants who consumed the most anthocyanin intake, predominantly from blueberry and strawberry, had a 8% risk reduction of high blood pressure 12.
In a study of 19 women who had two or more risk factors for diabetes, their systolic blood pressure was lowered after one week of consuming blueberry juice 13.
5. Orange Juice
I remember the first time I ordered a glass of freshly squeezed orange juice. Growing up on orange juice purchased in containers, drinking freshly squeezed for the first time felt like I hit the orange juice lottery. To this day, I skip the juice unless it’s freshly squeezed.
The nutrients in fresh oranges include vitamin C, calcium, potassium and fiber 14, all beneficial for helping with high blood pressure. Orange juice is a rich source of dietary flavonoids which reduce the risk of cardiovascular events, including blood pressure 15. One cup of oranges contains the following nutrients:
- Vitamin C – 201% DV
- Thiamin – 11% DV
- Folate – 13% DV
- Calcium – 12% DV
- Potassium – 10% DV
- Fiber – 31% DV
In a study of 22 people, they consumed two glasses of orange juice a day for four weeks. Both systolic and diastolic blood pressure was reduced by 5% 15.
In other studies where people consumed orange juice every day, their risk of obesity was reduced. In addition, nutrients beneficial for high blood pressure were higher. Those nutrients included vitamin C, potassium and magnesium 16.
If you’re going to drink fruit juices, stay out of the juice isle and only purchase all natural juice with no added sugar. Consider the five juices in this blog post if you’re looking to maintain or lower blood pressure. While the all natural juices may cost more money, look for bargains in places like amazon by clicking on one of the links earlier in this blog post.
Prior to changing your nutrition always consult with a physician first. Depending on certain health conditions or medication, not all juices may be okay for you to consume.
If you found this Blood Pressure topic interesting check out these related blood pressure articles also found in this same website:
- 24 Foods To Reduce Blood Pressure
- Vegetables That Lower Blood Pressure
- 25 Foods to Avoid with High Blood Pressure
- NutritionData: Pomegranate
- National Center for Biotechnology Information: Effects of pomegranate juice supplementation on pulse wave velocity and blood pressure in healthy young and middle-aged men and women
- National Center for Biotechnology Information: Effects of pomegranate juice on blood pressure
- NutritionData: Watermelon
- Oxford Academic: Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension
- NutritionData: Cranberries
- National Center for Biotechnology Information: Impact of Cranberries on Gut Microbiota and Cardiometabolic Health
- National Center for Biotechnology Information: Cranberry juice consumption lowers markers of cardio metabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults
- NutritionData: Blueberries
- National Center for Biotechnology Information: Anthocyanins and Human Health: An In Vitro Investigative Approach
- National Center for Biotechnology Information: Potential Factors Influencing the Effects of Anthocyanins on Blood Pressure Regulation in Humans: A Review
- National Center for Biotechnology Information: Habitual intake of flavonoid subclasses and incident hypertension in adults
- National Center for Biotechnology Information: Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview↩]
- NutritionData: Oranges
- National Center for Biotechnology Information: Effects of Citrus sinensis juice on blood pressure
- National Center for Biotechnology Information: 100% Orange juice consumption is associated with better diet quality, improved nutrient adequacy, decreased risk for obesity, and improved biomarkers of health in adults: National Health and Nutrition Examination Survey, 2003-2006