9 Types Of Juice That Can Help Lower High Blood Pressure

Hypertension, or high blood pressure, is a condition that can often go undetected, as it does not present any symptoms. This has earned high blood pressure the nickname "the silent killer." Left untreated, high blood pressure can lead to a number of medical issues, including heart attack, stroke, and brain aneurysm. It can also result in some less deadly (but still serious) problems, including vision issues and sexual dysfunction. 

There are a number of ways to combat high blood pressure. From taking medication to limiting alcohol intake to monitoring your blood pressure at home, managing hypertension requires dedication and commitment. Managing your diet is also key, and that extends to what you drink as much as what you eat. 

Certain beverages can present a direct and easy-to-maintain method to keeping your blood pressure under control. If you're struggling with hypertension, or wanting to make sure it doesn't become a problem for you, here are a few healthy options to consider pouring in your glasses. 

The high nitrates in food like beets can be a strong ally in the fight against hypertension. Nitrate is helpful in the production of nitric oxide, which helps blood vessels relax and brings blood pressure down. In addition, beet juice also has a number of other healthy additives, including electrolytes and antioxidants, that can help keep your body and your cardiovascular system regulated.

According to a 2022 study published in Frontiers in Nutrition, people who drank beet juice daily anywhere from three to 60 days saw a significant lowering in their systolic blood pressure. Moreover, beet juice also contains flavonoids, polyphenols, and potassium, all of which could aid in bringing blood pressure down. With that said, if you are already on medication to help with your blood pressure, you should talk to your doctor before adding beet juice to your diet, as it could lower your numbers too significantly.

Pomegranates may be able to help bring down levels of a protein known as angiotensin-converting enzyme, or ACE (via the Oxford Centre for Evidence-Based Medicine). This protein regulates the size of the body's blood vessels, which can manage blood pressure. According to a 2012 study published in Advanced Biomedical Research, diabetic lab rats who were given pomegranate juice for four weeks saw their blood pressure go down. The same study also showed that patients who regularly consumed pomegranate juice saw a 30% reduction in arterial thickness, which is a key contributor to heart disease.

A 2020 study published in the Journal of the Science of Food and Agriculture showed that drinking pomegranate juice for eight weeks had a beneficial impact on blood pressure numbers. Similarly, a 2017 study published in Pharmacological Research showed that, over the course of eight different clinical trials, pomegranate juice had an effect on the reduction of both systolic and diastolic blood pressure. This was regardless of how much or how little of the juice was consumed.

Carrot juice has been shown to have a number of benefits for your heart. It's strong in potassium, which can help to keep blood pressure under control. Potassium can help force excess sodium out of the body. When the body has too much sodium, blood pressure can spike, so that potassium boost can be a game-changer when it comes to controlling sodium levels.

Additionally, carrots are high in phenolic compounds, which are known to reduce oxidative stress and increase the production of nitric oxide, which can offer cardiovascular benefits and reduce hypertension. A 2021 study published in Nutrients showed that mice who had carrots added to their diets saw a reduction in arterial plaque, lowered triglyceride levels, and a significant reduction in both systolic and diastolic blood pressure. Additionally, a 2023 study published in the European Journal of Nutrition revealed that, for every 100 grams of carrots eaten daily, blood pressure dropped approximately 10%. 

In general, tomatoes are a good thing to add to the diet to help with blood pressure issues. A 2023 study published in the European Journal of Preventive Cardiology reviewed a number of patients who had a number of cardiovascular risks, including diabetes, smoking, high cholesterol, and hypertension. The patients who consumed at least one large tomato (or its equivalent) per day saw their hypertension risk decrease by 36%. The reason for this may be the high content of lycopene present in tomatoes. The reason behind tomatoes' red color, lycopene is a powerful antioxidant that has strong anti-inflammatory properties. 

Similarly, tomato juice can have positive effects on the body. According to a 2019 study published in Food Science & Nutrition, drinking one glass of tomato juice per day significantly lowered systolic blood pressure and improved cholesterol levels as well. The key, however, is to drink unsalted tomato juice, as the extra sodium can have a negative impact on blood pressure.

Watermelon is rich in citrulline, an amino acid that is linked to the production of nitric oxide. A 2023 study published in the Proceedings of the Nutrition Society showed that drinking watermelon juice lowered systolic blood pressure over the course of two hours. These results were also echoed by a 2023 study published in the Journal of Herbal Medicine, which illustrated the blood pressure-reducing effects of watermelon juice. Additionally, in a 2020 study published in the International Journal of Food Science & Nutrition, 27 people consumed either watermelon juice or another drink before exercise. The females who drank watermelon juice did not experience a rise in blood pressure after exercise.

Watermelons are also high in lycopene. According to a 2022 study published in the International Journal of Molecular Sciences, lycopene's antioxidant and anti-inflammatory properties can play a role in improved blood pressure. A daily intake of anywhere from two to twenty milligrams of lycopene could be a positive factor in overall heart health.

There are a number of healthy ingredients in orange juice that may be useful in keeping your heart healthy and, by extension, lowering your blood pressure. These include folate, polyphenols, potassium, and vitamin C. The potassium in orange juice is helpful in letting blood vessels dilate and eliminating excess sodium from the body, thereby bringing down blood pressure. The polyphenols present in orange juice can also be a benefit to people with high blood pressure.

A 2020 study published in the European Journal of Nutrition showed that the flavonoid hesperidin may play a role in lowering blood pressure in people suffering from hypertension. People who consumed orange juice, or orange juice enriched with more hesperidin, saw a decrease in their systolic blood pressure. In addition, the study showed that people who drank orange juice regularly for 12 weeks, with or without the extra hesperidin, saw a potential reduction in their risk for heart disease and reduced inflammation as well. 

The red color in cranberries is brought on by antioxidants known as anthocyanins, which could be an ally in your heart health. Anthocyanins can keep plaque from accumulating in the arteries, which can help keep heart attacks at bay, prevent arteries from hardening, and lower blood pressure. Additionally, cranberry juice is high in polyphenols, which are known to be beneficial when combating blood pressure. A 2012 study published in Hypertension showed that eight weeks of drinking cranberry juice resulted in significantly lowered diastolic blood pressure. 

Cranberry juice may benefit heart health, according to a 2015 study published in the Journal of Nutrition. In the study, participants drank either one cup of cranberry juice or a placebo twice daily for eight weeks. Those who consumed cranberry juice experienced lower triglyceride levels—fats in the blood—as well as a reduction in blood pressure. These findings indicate that cranberry juice may be effective in battling cardiovascular problems, including high blood pressure.

Blueberries are a healthy choice for a number of reasons, being rich in such nutrients as vitamins C and K, as well as manganese and dietary fiber. Additionally, they are rich in polyphenols, which can be beneficial in keeping your blood pressure down. According to a 2023 study published in the American Journal of Clinical Nutrition, people who drank a beverage made from freeze-dried blueberry powder mix once daily for 12 weeks saw their systolic blood pressure go down. 

Similarly, a 2019 study published in the Journals of Gerontology showed the positive benefits of anthocyanins in blueberries, which were shown to improve blood flow. The study showed that drinking wild blueberry juice once a day for a month led to an improvement in blood flow and a reduction in blood pressure. These findings are significant, as a 2022 study published in Current Cardiology Reports showed that just dropping one's systolic blood pressure by five milliliters of mercury could reduce the risk of heart attack or stroke by 10%. 

Prune juice offers a wide array of benefits for the body, from helping with constipation to providing such nutrients as iron and boron. It can also be beneficial for heart health, potentially slowing the development of atherosclerosis, a narrowing of the arteries that can cause strokes or heart attacks. It can also help to lower inflammation, which can also be a factor in better cardiovascular health. 

Prune juice may also be a strong ally in fighting hypertension, according to a 2010 study published in the Journal of Ayub Medical College. In that study, patients who were pre-hypertensive drank prune juice, and one group ate three prunes, while the other ate six, over the course of eight weeks. Both groups saw drops in their blood pressure. However, the group that consumed three prunes saw an all-around reduction in numbers, while the group that ate six prunes saw just the systolic number go down.