What is the best drink to help lower blood pressure?

November 19, 2025 •

4 min read

According to the American Heart Association, nearly half of all adults in the U.S. have high blood pressure. For those looking to support their heart health, understanding what is the best drink to help lower blood pressure is a key part of a comprehensive management strategy alongside medical treatment. Certain beverages can offer significant benefits by providing key nutrients and compounds that help relax blood vessels and reduce arterial pressure.

Quick Summary

Several beverages, such as hibiscus tea, beetroot juice, and pomegranate juice, contain natural compounds that can help lower blood pressure. Staying hydrated with water and consuming low-fat dairy are also beneficial for cardiovascular health, while sugary and high-caffeine drinks should be limited. This is a supportive measure, not a replacement for prescribed medication.

Key Points

Beetroot Juice for Quick Action: The nitrates in beetroot juice are converted to nitric oxide, which widens blood vessels and can lower blood pressure within hours of consumption.
Hibiscus Tea for Systolic Reduction: Regular intake of hibiscus tea, rich in antioxidants, is shown to significantly reduce systolic blood pressure, comparable to some medications.
Pomegranate Juice's Antioxidant Power: High in polyphenols, unsweetened pomegranate juice helps lower both systolic and diastolic blood pressure when consumed daily.
Stay Hydrated with Water: Drinking enough water is crucial for regulating blood volume and helping the kidneys flush excess sodium, which prevents temporary blood pressure spikes.
Choose Low-Fat Dairy: As recommended by the DASH diet, low-fat milk provides potassium and calcium that aid in sodium regulation and support healthier blood pressure levels.
Avoid Sugary and Excessive Alcoholic Drinks: Beverages high in added sugar, excessive alcohol, and concentrated caffeine can negatively impact blood pressure and heart health.
Combine Drinks for Comprehensive Benefits: A varied approach, incorporating different healthy drinks like green tea and fruit juices, maximizes the intake of various heart-protective compounds over time.

Understanding the Connection Between Drinks and Blood Pressure

High blood pressure, or hypertension, is a silent condition that can lead to severe health issues like heart disease and stroke if left unmanaged. While lifestyle adjustments, including diet, are crucial for prevention and control, certain drinks can offer specific, science-backed benefits. These beverages contain compounds like nitrates, antioxidants, and key minerals that support vascular function and help regulate fluid balance. The key is to choose drinks that actively contribute to heart health while limiting those that may have the opposite effect, such as those high in sugar, sodium, or excessive caffeine.

The Top Contenders: Evidence-Based Drinks

While no single drink is a magic bullet, a few stand out in research for their effectiveness in helping to lower blood pressure over time when consumed regularly.

Hibiscus Tea: Often praised for its tangy, cranberry-like flavor, hibiscus tea is a potent natural remedy for hypertension. A 2022 meta-analysis found that regular consumption of Hibiscus sabdariffa significantly reduced systolic blood pressure compared to a placebo, with effects comparable to some medications. The antioxidants, particularly anthocyanins, help protect blood vessels and promote relaxation, which improves blood flow.
Beetroot Juice: This vibrant juice is a powerful source of dietary nitrates. The body converts nitrates into nitric oxide, a molecule that helps relax and widen blood vessels, thereby lowering blood pressure. Studies have shown that a daily glass of beetroot juice can cause a significant drop in both systolic and diastolic blood pressure within hours of consumption, with sustained benefits over time.
Pomegranate Juice: Rich in potent antioxidants, especially polyphenols, pomegranate juice has demonstrated significant anti-inflammatory and anti-hypertensive effects. A 2017 meta-analysis showed that daily pomegranate juice consumption led to significant reductions in both systolic and diastolic blood pressure. Always opt for 100% pure, unsweetened juice to reap the health benefits without the added sugar.
Low-Fat Milk: As a key component of the DASH (Dietary Approaches to Stop Hypertension) diet, low-fat or fat-free milk is a good source of calcium, potassium, and phosphorus. These minerals are vital for maintaining healthy blood pressure levels by helping to manage sodium balance. A 2019 study showed that increasing low-fat dairy intake could significantly reduce blood pressure in overweight adults.
Green Tea: Regular, long-term consumption of green tea has been associated with modest but significant reductions in blood pressure. Its rich content of catechins, a type of flavonoid, helps improve blood vessel function and reduce inflammation. A 2020 review found that green tea offered a slightly greater reduction in blood pressure compared to black tea.

Comparing Healthy Beverage Options


Feature	Hibiscus Tea	Beetroot Juice	Pomegranate Juice	Low-Fat Milk	Green Tea
Primary Mechanism	Antioxidant-rich anthocyanins promote vessel relaxation.	High in dietary nitrates, converted to nitric oxide.	Potent polyphenols provide anti-inflammatory and antioxidant benefits.	High in potassium and calcium, aiding sodium regulation.	Catechins improve blood vessel function.
Effect Speed	Gradual, over weeks of consistent use.	Can show rapid effects (within hours) and longer-term benefits.	Consistent daily use over several weeks for best results.	Modest reduction over several weeks with increased consumption.	Gradual, with more significant effects over longer durations (months).
Best For	Mild to moderate hypertension, anti-inflammatory support.	Quick-acting effects and longer-term management.	Cardiovascular protection and those with type 2 diabetes.	Individuals following the DASH diet, calcium and potassium intake.	General heart health support and anti-inflammatory benefits.
Preparation	Steep dried flowers in hot water; can be served hot or cold.	Juiced from raw beets; can be purchased bottled.	Squeezed from fruit; opt for unsweetened versions.	Readily available and can be added to many foods.	Brewed from leaves; consider decaf for caffeine-sensitive individuals.

What to Avoid

Just as some drinks can lower blood pressure, others can cause it to rise. For optimal heart health, limit or avoid the following:

Sugary drinks: Soda, sweetened iced teas, and sports drinks are high in added sugar, which can lead to weight gain and significantly increase the risk of high blood pressure.
Excessive alcohol: Heavy alcohol consumption is directly linked to elevated blood pressure. For those who drink, moderation is key, following guidelines of no more than one to two drinks per day depending on gender.
Energy drinks: These often contain high levels of both sugar and concentrated caffeine, both of which can temporarily spike blood pressure and heart rate.
High-sodium beverages: Some commercially prepared juices, especially certain tomato juice brands, can be very high in sodium. Always read labels and choose low-sodium or no-salt-added versions.

The Importance of Overall Hydration

Beyond targeted beverages, simple water plays a foundational role in maintaining healthy blood pressure. Staying well-hydrated is crucial because it helps the heart pump blood more efficiently and assists the kidneys in flushing out excess sodium. While drinking more water is not a cure for hypertension, it is an essential part of a healthy lifestyle that supports long-term blood pressure regulation. The National Council on Aging notes that dehydration can cause blood pressure to rise, highlighting the importance of adequate fluid intake.

Conclusion

While a definitive single "best" drink is hard to name due to individual differences and dietary needs, several beverages offer proven benefits for those managing high blood pressure. Beetroot juice, with its high nitrate content, provides a rapid and robust effect. Hibiscus tea and pomegranate juice deliver powerful antioxidants and anti-inflammatory properties, while green tea offers a more modest, long-term effect. The cornerstone of good hydration, however, remains plain water. By incorporating these healthy choices and actively limiting high-sugar, high-sodium drinks and excessive alcohol, individuals can effectively use their beverage intake to support their cardiovascular health. Always consult with a healthcare provider before making significant dietary changes, especially if you are on medication for blood pressure. For more on the Dietary Approaches to Stop Hypertension (DASH) eating plan, which includes many of these principles, visit the National Heart, Lung, and Blood Institute website.

Frequently Asked Questions

Beetroot juice is often cited as one of the fastest-acting drinks for lowering blood pressure. It contains high levels of nitrates, which your body converts to nitric oxide, causing blood vessels to relax and dilate within a few hours of consumption.

If you are on blood pressure medication, you should consult your doctor before regularly consuming beetroot juice. While it is generally safe, its powerful blood pressure-lowering effect could potentially cause your blood pressure to drop too low when combined with medication.

Drinking water helps regulate blood pressure primarily by preventing dehydration. While it won't cure hypertension, staying well-hydrated helps your heart pump more efficiently and supports kidney function in regulating sodium, which is essential for healthy blood pressure.

Some studies suggest that drinking two to three cups of hibiscus tea per day for several weeks can lead to significant reductions in blood pressure. However, more research is needed to determine an effective long-term dose and duration.

No, not all juices are beneficial. Only 100% pure, unsweetened juices like beetroot, pomegranate, and certain berry juices are recommended. Many store-bought juices contain high levels of added sugar, which can negatively impact blood pressure.

You should limit or avoid sugary drinks like soda and energy drinks, high-sodium beverages like some canned juices, and excessive alcohol and caffeine. These can all contribute to elevated blood pressure.

Both green and black teas have shown blood pressure-lowering effects, primarily due to their flavonoid content. However, green tea appears to provide a slightly greater reduction based on some research.