Locations:
Search IconSearch

Can Certain Drinks Lower Your Blood Pressure?

While not magic elixirs, some drinks like beet juice and skim milk may help keep numbers down

beet and carrot juice in a glass surrounded by beets and carrots

High blood pressure (BP) can be deadly — a chilling reality for more than a billion people around the world who live with the condition. So, wouldn’t it be nice if you could lower your BP by just sipping on the right drink?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Unfortunately, it’s not that easy. No magic tonic reverses high blood pressure (hypertension) sip by sip. The cause of high BP is much too complex to be resolved with a quick pour.

But what’s in your cup could nudge your blood pressure down or drive it up. So, what’s a healthy choice for a beverage? Let’s quench that thirst for knowledge with cardiologist Luke Laffin, MD.

What to drink to lower blood pressure

High blood pressure isn’t caused by ONE thing in your life. Typically, a multitude of factors — usually including diet, physical activity and genetics — combine in some way to push BP numbers into the danger zone.

Adjusting what you eat and drink can help you naturally shift your BP into a healthy range. The DASH diet (which stands for Dietary Approaches to Stop Hypertension) is a good starting point for what to put on your plate.

But here’s what you might want to consider to wash down those good eats.

Beet juice

When it comes to popularity contests, beets (or beetroot) don’t fare all that well. A few years ago in fact, an online poll identified the blood-red root vegetable as the second least favorite vegetable in America.

Hmm … maybe that’s part of the reason why high BP is such a problem?

Research shows that dietary nitrates in beets offer anti-inflammatory benefits that can contribute to lower blood pressure. Nitrates help open (or dilate) blood vessels to reduce the pressure needed to pump blood through your body.

Advertisement

“There is some data behind the idea that beets might lower blood pressure,” says Dr. Laffin. “But if it does help, it’ll just be a little bit.”

Juices high in potassium

It’s no secret that excess sodium in your diet can boost your blood pressure. But did you know that adding potassium to your diet can knock your BP down a few notches by lowering sodium levels?

Potassium works with your kidneys to excrete sodium and give it the heave-ho from your system. The nutrient also improves your overall vascular health to help blood flow more easily.

“Adding potassium to your diet tends to decrease blood pressure,” shares Dr. Laffin. (To put a number to it, getting the recommended amount of potassium in your diet can lower your BP by roughly 4 to 5 mmHg.)

Juices high in potassium include:

  • Prune juice.
  • Carrot juice.
  • Pomegranate juice.
  • Orange juice.

Although grapefruit juice is high in potassium, caution is advised. Grapefruit juice can interact poorly with some blood pressure medications. Talk to your healthcare provider before considering it.

Overall, look for 100% juice and try to avoid products with added sugars. Don’t go overboard on chugging juice, either: Even though it’s high in vitamins and nutrients, it’s also loaded with calories and natural sugar.

In addition, watch your potassium consumption if you have kidney disease, as your kidneys may struggle to process the nutrient. Kidney disease is often a byproduct of high blood pressure.

Skim milk

Low-fat dairy is a key part of the DASH diet — and skim milk qualifies.

Researchers found that consumption of low-fat dairy may help lower BP. The potassium in milk is one reason. High levels of vitamin D, phosphorous and calcium in milk also may impact blood pressure.

Tea

Brewing and sipping a cup of tea is relaxing. It’s the sort of activity that can melt away stress that sends blood pressure levels soaring.

But that’s just the start. Many teas also contain compounds that reduce inflammation and keep blood vessels open and flexible. Given that, it’s easy to see why the beverage is a go-to choice for lowering BP.

Hibiscus tea generally gets top marks for its work on BP. Ditto for chamomile tea.

Drinks that raise blood pressure

While there’s no drink guaranteed to lower blood pressure, downing glasses of beverages in these four categories will almost certainly drive your BP up:

  1. Alcohol. There’s no question that people enjoy alcohol and that it’s ingrained in our culture. There’s also little debate that it’s not good for our health. Hypertension is among the more than 200 health disorders linked to alcohol consumption. Research shows that people who consume a lot of alcohol but then stop drinking can see a rapid decrease in BP.
  2. Caffeinated drinks. While caffeine may help jumpstart your day, it’s not ideal for your BP — especially if you’re drinking cup after cup of coffee. People with high blood pressure who drink two or more cups of regular coffee daily double their risk of dying from a heart attack or stroke, reports the American Heart Association.
  3. Sugary sodas and drinks. Added sugar can drive up blood pressure — and sodas and other sweet drinks are LOADED with added sugar. (Consider BP part of the long list of health concerns about these drinks, which can actually shorten your lifespan.)
  4. Energy drinks. Amped-up energy drinks typically combine high levels of caffeine and sugar, neither of which are BP-friendly. Bottom line? “These drinks are horrible for you,” states Dr. Laffin.

Advertisement

Top ways to lower blood pressure

If your blood pressure runs a tad high, the fact that you’re looking up ways to lower it is a good sign. Changing what you pour into a glass can be a small part of your process to bring down your BP.

What else can you do? For starters, you can:

  • Limit sodium intake.
  • Adjust your diet.
  • Embrace fitness.
  • Get enough sleep.
  • Minimize stress.

“Small changes to your routine can make a big difference,” encourages Dr. Laffin. “Every little bit helps.”

Even what you drink.

Advertisement

Learn more about our editorial process.

Related Articles

Person holding bottle of vitamins, reading the label
December 9, 2024/Women's Health
Can You Take Prenatal Vitamins Without Being Pregnant?

The pros and cons of taking prenatal vitamins when you’re not pregnant depend on your age, ethnicity and health

Person scrutinizing serving size on an oversized nutrition label
December 3, 2024/Nutrition
Understanding Portion Sizes: How Much Are You Really Eating?

Getting the hang of portions can help you better understand how much to put on your plate

Smiling mother looking down on baby breastfeeding
November 8, 2024/Nutrition
Intermittent Fasting While Breastfeeding: Is It Safe?

Intermittent fasting could impact your milk supply and energy levels, so it’s best to wait until you’ve weaned your baby from nursing

Spoonful of pumpkin seeds on a bed of roasted pumpkin seeds
November 6, 2024/Nutrition
The Health Benefits of Pumpkin Seeds

Rich in protein, fiber, unsaturated fats and must-have minerals, pepitas are a great healthy-snacking option — and we have recipe ideas to help get you started!

Adding spoonful of allulose to mug of coffee
November 4, 2024/Nutrition
What You Need To Know About Allulose

Although allulose is an FDA-approved sugar substitute, more research is needed to understand its safety

Steak on a plate, with fork and knife
November 1, 2024/Cancer Care & Prevention
Does Red Meat Cause Cancer?

Eating red and processed meats can raise your risk of developing certain types of cancer

Toddler drinking orange juice from a glass
October 28, 2024/Children's Health
When Can Babies Have Juice?

No juice until your child is 1 year old — and even then, they shouldn’t have much, if any

Sources of vitamin D, including foods like fish and dairy, sunshine and supplements
October 25, 2024/Nutrition
What Does Vitamin D Do?

The benefits of vitamin D include stronger bones, a hardier immune system and better overall health

Trending Topics

Person touching aching ear, with home remedies floating around
Home Remedies for an Ear Infection: What To Try and What To Avoid

Not all ear infections need antibiotics — cold and warm compresses and changing up your sleep position can help

Infographic of foods high in iron, including shrimp, oysters, peas, cream of wheat, prunes, eggs, broccoli, beef and chicken
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Person squeezing half a lemon into a glass of water
Is Starting Your Day With Lemon Water Healthy?

A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine

Ad