What is the best drink for high blood pressure? Exploring your heart-healthy options

October 8, 2025 •

5 min read

Globally, more than 1 billion people have hypertension, a serious medical condition and a leading risk factor for premature death. For those seeking complementary management strategies, a common question is what is the best drink for high blood pressure, and research points to several beneficial, science-backed beverages to support heart health.

Quick Summary

This article details several beverages, including nitrate-rich juices and antioxidant teas, shown to assist in regulating blood pressure when combined with a balanced diet and lifestyle modifications.

Key Points

Beetroot Juice: Its high nitrate content converts to nitric oxide, which helps relax and widen blood vessels to lower pressure.
Hibiscus Tea: Rich in antioxidants like anthocyanins, it has been shown to reduce blood pressure, particularly in individuals with mild hypertension.
Unsalted Tomato Juice: Contains potassium and lycopene, but always choose unsalted varieties to avoid high sodium levels that could counteract benefits.
Harmful Drinks: Limit or avoid high-sugar drinks, excessive alcohol, and high caffeine intake, as these can negatively impact blood pressure.
Holistic Approach: Remember that no single drink is a cure; these beverages are most effective as part of a comprehensive lifestyle plan, including a DASH-style diet and regular exercise.
Medical Guidance: Always consult your healthcare provider before making significant dietary changes, especially if you are on blood pressure medication.

Unlocking the Power of Beverages for Your Blood Pressure

For many, high blood pressure, or hypertension, is a 'silent killer' that increases the risk of heart attack, stroke, and kidney disease. While medication is often essential for treatment, dietary choices play a crucial role in prevention and management. Beyond solid foods, what you drink can significantly impact your blood pressure. Selecting the right beverages can provide a vital dose of heart-healthy nutrients like potassium, magnesium, and nitrates, while avoiding harmful additives like excess sodium and sugar.

The Top Contenders: Scientifically Backed Drinks for Lowering Blood Pressure

Beetroot Juice

Regular consumption of beetroot juice is one of the most widely cited strategies for lowering blood pressure. This effect is largely due to its high concentration of dietary nitrates. When consumed, the body converts these nitrates into nitric oxide, a compound that helps relax and dilate blood vessels. This vasodilation improves blood flow and reduces overall pressure on the artery walls. Research has shown that a daily serving of about 250ml (8 oz) can produce a significant, though modest, reduction in blood pressure that may last up to 24 hours. Consistent, daily intake appears to offer the most sustained benefit.

Hibiscus Tea

Brewed from the petals of the hibiscus flower, this vibrant, tart tea is a rich source of powerful antioxidants, particularly anthocyanins and polyphenols. These compounds help protect blood vessels from damage and inflammation, which can otherwise cause them to narrow. Some studies have also pointed to its diuretic properties, which assist the body in flushing out excess sodium. A 2019 study showed a significant reduction in blood pressure for participants with stage 1 hypertension who drank two cups of hibiscus tea daily. Always opt for unsweetened varieties.

Unsalted Tomato Juice

Tomato juice offers a potent dose of potassium and the antioxidant lycopene, both of which support heart health and help regulate blood pressure. A key takeaway from multiple studies is the importance of choosing unsalted tomato juice. The high sodium content in many store-bought juices can counteract the blood pressure-lowering effects. In a 2019 Japanese study, participants who drank an average of one cup of unsalted tomato juice daily experienced improved systolic and diastolic blood pressure.

Other Heart-Healthy Beverages

In addition to the top three, several other drinks can contribute positively to your blood pressure management plan:

Green Tea: Packed with catechins, this antioxidant-rich tea may improve blood vessel function and reduce blood pressure over time. Some studies suggest it provides a greater reduction than black tea.
Pomegranate Juice: Another antioxidant powerhouse, pomegranate juice contains polyphenols that improve endothelial function, which is critical for blood vessel health. Look for 100% pomegranate juice with no added sugar.
Low-Fat Milk: An important component of the DASH diet, low-fat or skim milk provides essential minerals like calcium and potassium, which help regulate blood pressure.
Coconut Water: A natural source of electrolytes, including a high amount of potassium, coconut water can help counteract the effects of sodium. Choose versions without added sugar.
Water: Staying well-hydrated is fundamental to maintaining healthy blood pressure. Dehydration can impair blood vessel function, so drinking plenty of water throughout the day is crucial.

Drinks to Limit or Avoid for High Blood Pressure

Just as some drinks can help, others can raise blood pressure. To support your heart health, it's wise to limit or avoid:

Sugary Beverages: Sodas, fruit juices with added sugar, and energy drinks are loaded with sugar, which is linked to weight gain and elevated blood pressure.
Excessive Alcohol: Heavy alcohol consumption can raise blood pressure. The American Heart Association recommends limiting intake to no more than two drinks per day for men and one for women.
High Caffeine Intake: For some, high caffeine consumption can cause a temporary spike in blood pressure. People with hypertension should monitor their intake, especially from sources like coffee and energy drinks.
Salted Drinks: Avoid vegetable juices with high sodium content, which can increase blood pressure rather than lower it.

Comparison of Top Blood Pressure-Lowering Drinks


Feature	Beetroot Juice	Hibiscus Tea	Unsalted Tomato Juice
Key Active Compound	Dietary Nitrates	Anthocyanins, Polyphenols	Potassium, Lycopene
Mechanism	Converted to nitric oxide, causing vasodilation.	Antioxidants protect vessels; mild diuretic effect.	Helps balance sodium levels and provides antioxidants.
Evidence Level	Strongest and most consistent research.	Significant reduction shown in several studies.	Evidence supports benefits, especially with unsalted versions.
Preparation Tips	Raw juice is most potent. Can mix with other juices.	Brewed from dried hibiscus flowers, served hot or cold.	Buy unsalted, or juice fresh tomatoes to control sodium.
Taste Profile	Earthy and slightly sweet.	Tart, cranberry-like flavor.	Rich, savory tomato flavor.
Best Time to Drink	Some research suggests morning may be most effective.	Anytime. Caffeine-free, making it a good evening choice.	Anytime, but as part of a meal can be a good routine.

Integrating Beverages into a DASH-Style Diet

The Dietary Approaches to Stop Hypertension (DASH) eating plan is a comprehensive approach endorsed by health professionals for managing blood pressure. It emphasizes fruits, vegetables, whole grains, and low-fat dairy while limiting saturated fats, red meat, and sweets. These beneficial beverages fit perfectly into a DASH-style diet by providing essential minerals and antioxidants without the added salt and sugar found in many processed drinks. For example, a morning glass of beetroot or unsalted tomato juice can be a staple, as can an afternoon hibiscus or green tea. Staying hydrated with water is central to the overall strategy.

Conclusion: A Holistic Approach to Blood Pressure Management

There is no single magic drink that can cure high blood pressure. Instead, the best approach is to incorporate a variety of heart-healthy beverages, such as beetroot juice, hibiscus tea, and unsalted tomato juice, as part of a broader, evidence-based lifestyle. This includes a balanced, low-sodium diet like the DASH plan, regular exercise, maintaining a healthy weight, and following your healthcare provider's advice on any necessary medication. Used in conjunction, these dietary changes can empower you to take an active role in managing your blood pressure and protecting your long-term heart health. For more information on the DASH diet, visit the official NHLBI website at https://www.nhlbi.nih.gov/education/dash-eating-plan.

Frequently Asked Questions

The blood pressure-lowering effects of beetroot juice can begin within a few hours of consumption, with the most significant drop typically occurring around three hours after drinking.

Excessive caffeine consumption can cause a temporary spike in blood pressure, and it is recommended to monitor your intake. Regular moderate consumption may have less effect, but it's wise to limit it, especially if you have severe hypertension.

Pomegranate juice can be beneficial due to its high antioxidant content, but you should always choose a 100% juice with no added sugar. People with diabetes should be mindful of its sugar content.

Coconut water is a natural source of potassium and magnesium, which can help balance sodium levels. It can be a good choice, but check for added sugars and ensure it fits within your overall dietary plan.

The DASH (Dietary Approaches to Stop Hypertension) diet is a eating plan rich in fruits, vegetables, and low-fat dairy. Healthy beverages fit by providing key nutrients like potassium and calcium without the added sodium and sugar found in many other drinks.

Yes, proper hydration is essential for overall cardiovascular health. Dehydration can impair blood vessel function, so drinking plenty of water throughout the day is a simple but important step.

Yes. These beverages are meant to complement, not replace, medical treatment. Always continue taking prescribed medication and consult your doctor before making any changes to your treatment plan.