Green tea often gets the spotlight when it comes to healthy drinks, but it is not the only option worth considering. Some other beverages contain potassium, nitrates, polyphenols and other plant compounds that may support heart health and healthy blood pressure levels.
From beetroot juice to hibiscus tea, here are five drinks that could be worth adding to your routine. Keep in mind that their effects can vary from person to person, and they should be seen as part of an overall healthy lifestyle rather than a treatment for hypertension.
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Prune juice for potassium and heart health
Prune juice can be a useful source of potassium , a mineral that plays an important role in maintaining healthy blood pressure. Potassium helps balance the effects of sodium and is involved in normal muscle and nerve function.
Prunes also contain antioxidants and fibre, although some of the fibre is lost when whole prunes are turned into juice.
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If you choose prune juice, check the label for added sugar and keep portions sensible.
Hibiscus tea may help relax blood vessels
Hibiscus tea is a naturally caffeine-free herbal drink that can be enjoyed either hot or chilled. It contains polyphenols and other plant compounds that have been studied for their potential effects on blood pressure.
Some clinical research suggests that hibiscus preparations may modestly reduce blood pressure in people with elevated readings. Scientists believe the drink may have effects on blood vessels and pathways involved in blood pressure regulation.
However, hibiscus tea is not a replacement for prescribed blood pressure medicine. If you already take medication, it is sensible to speak to your doctor before drinking it regularly in large amounts.
Pomegranate juice contains heart-friendly plant compounds
Pomegranates are packed with polyphenols, including compounds such as anthocyanins and punicalagins. These antioxidants have been studied for their potential role in supporting cardiovascular health.
Some research suggests that pomegranate juice may have a modest effect on blood pressure, although studies have used different amounts and products, making it difficult to recommend one standard serving for everyone.
For a healthier choice, look for unsweetened pomegranate juice and remember that whole pomegranate also provides fibre.
Beetroot juice is naturally rich in nitrates
Beetroot juice is one of the more interesting drinks when it comes to blood pressure research. Beetroots are naturally rich in dietary nitrates, which the body can convert into nitric oxide. This molecule helps blood vessels relax and widen, potentially improving blood flow.
Clinical studies and reviews have found that beetroot juice may help reduce blood pressure, particularly in people with hypertension.
If you're buying beetroot juice, check the label and choose a product that is actually made from beetroot rather than a sugary juice cocktail.
Orange juice provides hesperidin and potassium
Orange juice contains vitamin C, potassium and plant compounds such as hesperidin, a flavonoid that has been studied for its possible cardiovascular benefits.
Some research has found that regular orange juice consumption may be associated with modest improvements in blood pressure, although results can depend on the type and amount of juice consumed. One clinical study involving adults with pre-hypertension or stage 1 hypertension found that daily orange juice consumption was associated with lower systolic blood pressure and pulse pressure.
Still, orange juice contains natural sugars and has less fibre than a whole orange. For everyday drinking, whole fruit is generally the more filling option.
Other ways to keep blood pressure healthy
Adding a nutritious drink to your diet can be helpful, but it is only one small piece of the puzzle. Regular physical activity, getting enough sleep, managing stress, maintaining a healthy weight where appropriate and cutting back on excess sodium can all support healthier blood pressure.
It is also important to include potassium-rich foods in your diet, unless you have been advised to limit potassium because of a medical condition or certain medicines. And if you have consistently high blood pressure , don't rely on drinks or dietary changes alone, speak to a healthcare professional about the right approach for you.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
