Hypertension: what drinks reduce high blood pressure?
6 Drinks That Help Reduce Systolic and Diastolic Blood Pressure
Have you ever before heard the saying, “treatment starts with food”? This is also true with high blood pressure (hypertension).
Besides physical workout, breathing exercises that can Improve nitric oxide, and the adoption of certain lifestyles, certain drinks have been scientifically certified to lower blood pressure.
In this article you'll learn about:
What blood pressure is
In a simplified explanation, High blood pressure, also called hypertension, means that the force of your blood pushing against your artery walls is too high.
Your heart pumps blood through your arteries to carry oxygen and nutrients around your body. If the pressure is too strong for too long, it can damage your arteries and lead to serious health problems like heart disease, stroke, or kidney damage.
Normal vs. High Blood Pressure
Normal: Around 120/80 mmHg
High: 130/80 mmHg or higher
High blood pressure often has no symptoms, which is why it's called a “silent killer.” The only way to know is to check it regularly.
What the best drinks for high blood pressure are
The drinks mentioned in this section help reduce both systolic and diastolic blood pressure.
- Systolic Blood Pressure (SBP) is the maximum pressure in the arteries when the heart contracts (beats) and pushes blood out into the body.
- Diastolic Blood Pressure (DBP) is the minimum pressure in the arteries when the heart relaxes between beats and refills with blood
In a reading of 120/80 mmHg, 120 is the systolic pressure while 80 is the diastolic pressure.
Excluding other lifestyles that help you naturally lower your blood pressure, here are six of the best drinks to help reduce both systolic and diastolic blood pressure:
1. Beetroot Juice
Beetroot juice is rich in nitrates, which help relax blood vessels and improve blood flow.
A 2022 study shows that nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension, because beetroots are rich in nitrate the body can convert to nitric oxide (NO).
How to drink it: Start with 1 cup (about 250ml) a day. It is recommended you juice it fresh at home.
You can enhance its taste by squeezing any citrus fruits or blend watermelon with the beetroot juice. These fruits don't only enhance the taste of beetroot juice, they are also rich in antioxidants which prevent the degradation of NO. You can read more about antioxidants in how to naturally boost nitric oxide.
For optimal nitric oxide (NO) production, beetroot juice can be taken once or twice daily (250ml/serving). This can be taken any time, but morning or early afternoon is ideal.
2. Hibiscus Tea (Zobo)
Hibiscus tea, known in West Africa as Zobo, contains antioxidants called anthocyanins, which can help lower blood pressure by relaxing blood vessels.
A video of how Zobo (hibiscus tea), a regular drink in West Africa, is made in NigeriaA study in the Journal of Nutrition found that people who drank 3 cups of hibiscus tea daily had reduced blood pressure after six weeks.
Also, a review of five studies done in 2015 found out that drinking hibiscus tea could decrease both systolic and diastolic blood pressure by an average of 7.58mmHg and 3.53mmHg respectively.
How to drink it: Brew 2–3 cups per day using dried hibiscus flowers or pre-made tea bags. You can brew this with crushed garlic and ginger with a little bit of juiced apple (if you're not diabetic) to boost the taste.
3. Pomegranate Juice
Packed with polyphenols and antioxidants, pomegranate juice has been shown to support heart health.
A 2017 review in Pharmacological Research concluded that drinking pomegranate juice significantly reduced both systolic blood pressure by 4.96mmHg and diastolic blood pressure by 2.01mmHg.
How to drink it: Drink 1/2 to 1 cup daily, preferably 100% pure juice with no added sugar. If you're not diabetic, you can add dates to your pomegranate juice to give it a sweetened taste. Blend 1–2 soaked dates into juice or use 1 tsp of pure date syrup. Dates provide natural sugar + potassium and polyphenols (support cardiovascular health).
Pomegranate seeds have also been used to boost endothelial functions in Traditional Chinese Medicine (TCM) for centuries. Studies have shown that pomegranate seeds are used in treating digestive issues, controlling bleeding, boosting vitality and fertility, and improving cardiovascular health.
4. Green Tea
Green tea can help reduce both systolic and diastolic blood pressure due to its rich content of bioactive compounds, especially catechins, which positively affect vascular function, nitric oxide production, and inflammation.
A meta-analysis in Scientific Reports found that green tea consumption led to small but significant reductions in blood pressure. The overall outcome of the meta-analysis concluded that the consumption of green tea decrease systolic blood pressure by 1.98 mmHg. In the treatment group, the diastolic blood pressure (DBP) reduced by 1.92 mmHg.
For most adults, drinking 2 to 3 cups of green tea per day is considered safe and effective to enjoy its health benefits—especially for blood pressure, cardiovascular health, and antioxidant protection. No added sugar. Stevia is one natural sweetener you can use, which should be based on your doctor's recommendation.
How not to drink green tea
Do not drink green tea:
- On an empty stomach, as it may cause nausea.
- Before bed. It can disturb sleep. Staying asleep longer at night is one way to lower high blood pressure.
- With iron-rich meals. Green tea may inhibit iron absorption from plant-based foods.
5. Celery Juice
Celery is a nitrate-rich vegetable that boosts nitric oxide (NO) through nitrate–nitrite–NO pathway. The NO from celery juice consumption can help relax blood vessel walls, reducing blood pressure by increasing blood flow.
A 2021 study, published in the Journal of Chiropractic Medicine, revealed that blood pressure changed after celery juice ingestion in a hypertensive elderly male within months. The 74-year-old man’s systolic blood pressure dropped by 32mmHg.
How to make celery juice for hypertension
Here is how to make fresh celery juice for hypertension
Ingredients:
- 1 bunch of fresh celery (about 8–10 stalks)
- Filtered water (optional, if using a blender)
- Lemon or green apple (optional, for taste)
Option 1: With a Juicer (Best method)
1. Wash the celery thoroughly.
2. Trim off the base and any yellow leaves.
3. Run the stalks through your juicer.
4. Drink immediately, or chill for up to 24 hours.
Option 2: With a Blender
1. Chop celery into smaller pieces.
2. Add to the blender with a splash of water.
3. Blend until smooth.
4. Pour through a nut milk bag or fine strainer to remove pulp.
5. Drink fresh.
Celery juice is best taken in the morning on an empty stomach. A serving of 8–16 oz (1–2 cups) daily is okay.
Note: Consistency is key. Drink daily for several weeks to see blood pressure effects.
6. Kefir (Fermented Milk)
Kefir milk is a fermented dairy drink packed with nutrients and probiotics that may help lower blood pressure naturally.
A study in Biomedicine & Pharmacotherapy reported that kefir improved blood pressure and cardiovascular health in hypertensive individuals.
Here are the key components of kefir milk which make it good for hypertension:
- Probiotics (Good Bacteria)
- Bioactive Peptides
- Potassium
- Magnesium
- Calcium
- Vitamin D
Here are the ways Kefir helps lower blood pressure. It:
- Improves artery flexibility
- Reduces inflammation and oxidative stress
- Enhances gut health, which supports heart and immune function
1 cup (about 250 ml) per day is a good start. You can start with 1/2 cup a day and gradually increase. Choose unsweetened, plain kefir for the best benefits. No added sugar.
Morning drinks for high blood pressure
All of the aforementioned drinks are good and effective morning drinks that can help lower blood pressure. Here are some in addition to those that have been scientifically proven, which good morning drinks:
1. Warm Lemon Water
How it helps: Rich in vitamin C and potassium, supports blood vessel function and detox.
How to make: Juice of ½ lemon and add 1 cup of warm water
Optional: Add a pinch of cayenne for circulation boost
2. Apple Cider Vinegar Tonic (ACV)
How it helps: May support blood sugar and arterial health
How to make: 1 tbsp ACV + 1 cup warm water + a bit of honey (optional)
Drinking Clue:
Drink slowly, in a calm setting, to activate your parasympathetic system (rest-and-digest mode), which also supports lower blood pressure.
What DASH diet is
The DASH diet stands for Dietary Approaches to Stop Hypertension. It's a heart-healthy eating plan specifically designed to prevent and lower high blood pressure without medication.
What the DASH Diet Emphasizes
- Fruits and vegetables
- Whole grains
- Low-fat dairy
- Lean proteins – poultry, fish, beans, and nuts
- Healthy fats – small amounts of olive oil, nuts, seeds
To learn indepthly about the DASH diet and other medication-free ways to treat hypertension, you can read Healing for Hypertension.
What the DASH Diet Limits
- Sodium
- Saturated fat
- Sugar and sweets
- Processed and salty foods (packaged snacks, canned soups)
- Alcohol
The continual intake of these are Inhibitors of nitric oxide (NO) production in the body. When the production of NO is inhibited, the body falls into all sorts of health complications, like hypertension, insulin insensitivity, and hyperglycemia (high blood sugar). You can read more about these Inhibitors and how to stop or overcome them to improve cardiovascular health.
Conclusion
Adding these natural drinks to your daily routine may support healthy blood pressure levels. But remember, they work best as part of an overall healthy lifestyle that includes a balanced diet, regular exercise, and stress management. All of these lifestyle are well discussed in Healing for Hypertension. Always check with your doctor before making any major changes, especially if you’re taking medication.
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