Nutrition Diet: What to drink when high blood pressure is high?

October 16, 2025 •

5 min read

According to the CDC, nearly half of adults in the United States have hypertension. For those managing this condition, beverage choices can play a crucial role. Knowing what to drink when high blood pressure is high is essential for a heart-healthy diet.

Quick Summary

Certain drinks can significantly impact blood pressure levels due to their nutrient content. Staying hydrated with plain water is crucial, while beverages like beetroot juice, pomegranate juice, and hibiscus tea offer specific compounds that support lower blood pressure. It is important to avoid or limit sugary, high-caffeine, and alcoholic drinks. Always consult a doctor, especially if on medication, to ensure safe and effective beverage choices for managing hypertension.

Key Points

Prioritize Water: Staying well-hydrated with plain water is crucial, as dehydration can temporarily raise blood pressure.
Choose Unsweetened Juices: Opt for unsalted tomato juice, pomegranate juice, and beetroot juice, as they contain beneficial nutrients like potassium and nitrates that can help lower blood pressure.
Sip Herbal Tea: Hibiscus tea and green tea contain compounds that promote blood vessel relaxation and can contribute to reduced blood pressure.
Limit Harmful Drinks: Cut back on sugary sodas, energy drinks, and excessive alcohol, as these can negatively impact blood pressure levels.
Be Mindful of Interactions: Always consult your doctor, as some drinks like grapefruit juice can interfere with blood pressure medications.
Incorporate Low-Fat Dairy: Low-fat dairy products like skim milk can contribute essential minerals such as calcium, potassium, and magnesium, which are part of the blood pressure-friendly DASH diet.

The Importance of Smart Beverage Choices for High Blood Pressure

For individuals with hypertension, dietary adjustments are a cornerstone of effective management. While solid foods receive much attention, the liquids consumed daily can have a profound effect on blood pressure levels. The right beverages can provide essential nutrients like potassium and magnesium, or beneficial compounds like nitrates and antioxidants, which all support healthy blood vessel function. Conversely, some drinks can exacerbate the condition. Focusing on what to drink when high blood pressure is high is a simple yet impactful change that complements other lifestyle modifications like exercise and stress management.

Recommended Drinks to Help Lower Blood Pressure

Plain Water for Proper Hydration

Staying adequately hydrated is fundamental to overall health, and its effect on blood pressure is no exception. Dehydration can cause a rise in blood pressure, as a lower volume of water in the bloodstream can lead to concentrated sodium levels and trigger the release of a hormone that constricts blood vessels. Drinking plain water helps to maintain optimal fluid balance and supports the heart's pumping efficiency. The National Institute of Sciences recommends a daily intake of six to eight 8-ounce glasses of water, though individual needs may vary based on activity level and other factors. To make water more appealing, consider fruit-infused versions with slices of lemon, cucumber, or berries.

Nutrient-Rich Juices

Juices, when chosen carefully (unsweetened and low-sodium), can be excellent sources of heart-healthy nutrients. Studies have highlighted several options:

Beetroot Juice: This beverage is a concentrated source of dietary nitrates. The body converts nitrates into nitric oxide, a molecule that helps relax and widen blood vessels, which in turn lowers blood pressure. Daily consumption of beetroot juice has been shown to have a significant effect on systolic blood pressure.
Pomegranate Juice: Loaded with potassium and antioxidants, pomegranate juice has demonstrated an ability to lower both systolic and diastolic blood pressure in studies. Like other juices, choose a 100% juice option with no added sugars.
Unsalted Tomato Juice: Research indicates that unsalted tomato juice intake can improve blood pressure and LDL cholesterol levels. High-sodium versions should be avoided, as excess salt can raise blood pressure.
Berry Juice: Juices from berries like cranberry and cherry contain antioxidants that may help lower blood pressure. Opt for unsweetened varieties to avoid added sugar.

Heart-Healthy Teas

Various teas contain compounds with antihypertensive properties, making them a great addition to your daily routine.

Hibiscus Tea: Made from the hibiscus flower, this tea is rich in anthocyanins and other antioxidants that can help relax blood vessels and lower blood pressure. Some research has found it as effective as some blood pressure medications for lowering systolic BP, but it should never replace prescribed medicine. Consult a doctor, as it may interact with some medications.
Green and Black Tea: Both green and black tea contain polyphenols and catechins that promote blood vessel relaxation. Meta-analyses have shown long-term intake can lower blood pressure, with some studies suggesting a slightly more significant effect from green tea.

Low-Fat Dairy

Low-fat dairy products are a key component of the Dietary Approaches to Stop Hypertension (DASH) diet. Skim or low-fat milk provides calcium, potassium, and magnesium, minerals that help regulate blood pressure.

Drinks to Limit or Avoid

Certain beverages can be detrimental to blood pressure management and should be consumed in moderation or avoided entirely.

Sugary and Caffeinated Beverages: Sodas and energy drinks are packed with added sugars and often caffeine, both of which can increase blood pressure. High fructose corn syrup, common in sweetened drinks, is a major concern for hypertension risk.
Excessive Alcohol: Heavy alcohol consumption is a known factor that raises blood pressure. It can also interfere with the effectiveness of certain blood pressure medications. Moderation is key, with health professionals typically advising no more than one drink per day for women and two for men.
Grapefruit Juice: This juice can have dangerous interactions with specific blood pressure medications, particularly calcium channel blockers, by increasing drug absorption and causing blood pressure to drop too low. It is crucial to consult your doctor or pharmacist about these potential interactions.

Comparison Table: Best vs. Worst Drink Choices


Drink Type	Best Choices	Why it's a good choice	Worst Choices	Why it's a poor choice
Water	Plain Water, Fruit-Infused Water	Essential for hydration, helps regulate fluid balance, no calories or sodium.	Flavored Water with Added Sugar	Can contribute to weight gain and negatively impact blood pressure.
Juices	Unsalted Tomato Juice, Beetroot Juice, 100% Pomegranate Juice, Unsweetened Berry Juice	Rich in nitrates, potassium, and antioxidants; promote vasodilation and lower blood pressure.	Sugary Fruit Cocktails, Juices with Added Sugars and Sodium	High in sugar, which can increase blood pressure over time.
Teas	Hibiscus Tea, Green Tea, Black Tea	Contains antioxidants and polyphenols that can relax blood vessels.	Sweetened Iced Tea	Often packed with added sugar, counteracting any potential benefits.
Dairy	Skim Milk, Low-Fat Yogurt Smoothies	Provides calcium, potassium, and magnesium; part of the heart-healthy DASH diet.	Whole Milk, Full-Fat Flavored Milks	Higher in saturated fat, which may not be ideal for heart health.
Miscellaneous	Decaf Coffee (Moderate), Kombucha	Safer than caffeinated alternatives, may still offer some antioxidants.	Energy Drinks, Excessive Caffeine, Alcohol	Significant and temporary spike in blood pressure, harmful long-term effects.

Key Nutrients and Their Impact on Blood Pressure

Potassium

Potassium is a mineral that plays a crucial role in managing blood pressure. It helps balance sodium levels and encourages the relaxation of blood vessel walls, which directly contributes to lowering blood pressure. Many of the recommended drinks, such as pomegranate juice and tomato juice, are excellent sources of potassium.

Magnesium

Magnesium acts as a natural calcium channel blocker, helping to widen blood vessels and improve blood flow. A diet with adequate magnesium intake, found in sources like skim milk, is associated with a beneficial effect on blood pressure.

Nitrates

Found in high concentrations in beetroot juice, dietary nitrates are converted by the body into nitric oxide, a powerful signaling molecule that relaxes and widens blood vessels. This process makes it easier for blood to flow, reducing the pressure on arterial walls.

Conclusion: Making Informed Choices

In summary, making thoughtful beverage choices is a critical part of managing high blood pressure. By prioritizing plain water, unsweetened fruit and vegetable juices, specific herbal teas, and low-fat dairy, you can positively influence your blood pressure levels. Conversely, limiting or avoiding drinks high in sugar, caffeine, and alcohol is necessary for heart health. It is always wise to discuss your diet with a healthcare provider, especially if you are taking medication, to prevent potential interactions. Making these simple, consistent changes to your daily fluid intake can significantly support your long-term cardiovascular health.

Visit the American Heart Association for more information on managing blood pressure.

Frequently Asked Questions

Plain water is the single most essential drink for managing blood pressure, as staying hydrated is key to preventing temporary spikes caused by dehydration. Beyond water, unsalted beetroot juice, pomegranate juice, and hibiscus tea are highly beneficial due to their high content of blood pressure-lowering compounds.

Water infused with lemon is a good choice for staying hydrated and can boost your potassium intake, which helps lower blood pressure. However, there is mixed research on its direct effect, so it should be used to supplement, not replace, proven treatments.

The effects of caffeine on blood pressure vary by person. While it can cause a temporary spike, moderate long-term consumption of coffee might be safe for some. Green and black tea have been shown to have blood pressure-lowering effects over time due to their antioxidant content. It's best to consult a healthcare provider about your personal caffeine intake.

Grapefruit juice can interfere with certain blood pressure medications, particularly calcium channel blockers, by causing the body to absorb too much of the drug. This can lead to a dangerous drop in blood pressure. It's crucial to check with your doctor or pharmacist about this potential interaction.

Yes, excessive alcohol consumption can raise your blood pressure and interfere with the effectiveness of your medication. It can also contribute to unintended weight gain. Healthcare professionals generally recommend limiting intake to one drink per day for women and two for men.

Potassium helps to regulate the amount of sodium in your body and encourages blood vessel walls to relax. Magnesium acts as a natural calcium channel blocker, which also widens blood vessels and improves blood flow. Consuming drinks rich in these minerals, such as skim milk, can be beneficial.

While 100% fruit juices like pomegranate and berry juice can be beneficial, eating whole fruit is often a better option. Whole fruits provide fiber and other nutrients that are sometimes lost in the juicing process. For juices, always opt for unsweetened varieties to avoid added sugars.