Question: Does Consuming Specific Beverages Help Reduce Blood Pressure Levels?
Lowering High Blood Pressure: A Guide on Boozin' and Boozin' Away
High blood pressure (BP) ain't no walk in the park - millions worldwide experience it daily. But don't fret, couldn't be easier to lower your BP with the right drink, right?
Sadly, there ain't no magic potion to reverse hypertension just by sippin' away. The cause of high BP is far too complicated for that.
But no worries, what you're swillin' can subtly push your BP down or turn it up. So, let's grab a cold one and get schooled on the matter with cardiologist Luke Laffin, MD.
What's the hooch to lower BP?
High blood pressure ain't caused by a single factor in your lifestyle. Usually, a mix of diet, physical activity, genetics, and more combine to shove your numbers into the danger zone.
Makin' adjustments to what you eat and drink can help nudge your BP into a healthier range. The DASH diet (which stands for Dietary Approaches to Stop Hypertension) is a solid starting point for what to chow down on.
But here's what you might want to consider for what to wash it down with.
Bloody Marys
When it comes to popularity contests, beets (or beetroot) aren't typically winners. Few years ago, an online poll identified the blood-red root vegetable as the second least favorite veg in America.
Hmm...maybe that's part of the reason why high BP is such a problem?
Research shows that dietary nitrates in beets offer anti-inflammatory benefits that can help lower blood pressure. Nitrates enable blood vessels to relax, reducing the pressure needed to pump blood through your body.
"There's some support behind the idea that beets might help lower blood pressure," says Dr. Laffin. "But if it does, it'll only be a little bit."
Potassium Juice
It's no secret that a high sodium diet can raise your blood pressure. But did you know that adding potassium can help bring it back down a notch by flushing sodium outta your system?
Potassium works hand-in-hand with your kidneys to excrete sodium and give it the boot from your body. The nutrient also improves your overall vascular health to help blood flow more smoothly.
"Adding potassium to your diet tends to decrease blood pressure," shares Dr. Laffin. (According to the American Heart Association, upping your potassium intake to recommended levels can drop your BP by about 4 to 5 mmHg.)
Juices high in potassium include:
- Prune juice.
- Carrot juice.
- Pomegranate juice.
- Orange juice.
Avoid grapefruit juice if you're poppin' pills for hypertension, as it can react poorly with some medications. Always consult yer doc before makin' changes.
Overall, aim for 100% juice and keep an eye on added sugars. Don't go hog wild on chugging juice either - even though it's full of vitamins and nutrients, it's also filled with calories and natural sugar.
Watch your potassium consumption if you have kidney issues, as your kidneys may have trouble processin' the nutrient. Kidney problems are often a side effect of high blood pressure.
Skilly Milk
Dairy is a vital component of the DASH diet, and skim milk qualifies.
Researchers found that consumption of low-fat dairy may help lower blood pressure. The potassium in milk is one reason. High levels of vitamin D, phosphorous, and calcium in milk may also impact blood pressure.
Tea
Brewin' and sippin' a cup of tea is relaxin'. It's the kind of activity that can melt away stress that jacked up your BP numbers.
But that's just the start. Many teas also contain compounds that reduce inflammation and keep blood vessels open and flexible. Given that, it's clear why the beverage is a smart choice for lowering BP.
Hibiscus tea and chamomile tea usually get top marks for their impact on BP.
Drinks to Steer Clear of
While there ain't no drink that'll guarantee a lower BP, slugging back glasses of these four categories of beverages will likely send your BP soarin':
- Alcohol : There's no doubt that people enjoy a drink and that alcohol's deeply rooted in our culture. There's also little debate that it's not good for our health. Hypertension is just one of the more than 200 health disorders linked to alcohol consumption. Research shows that folks who consume a lot of alcohol but then stop drinking can see a significant decrease in BP.
- Caffeinated drinks : While caffeine can boost energy levels, it's not ideal for yer BP - especially if you're drinking pot after pot of joe. People with high blood pressure who imbibe two or more cups of regular coffee daily double their risk of dyin' from a heart attack or stroke, according to the American Heart Association.
- Sugary sodas and drinks :Adding sugar can elevate blood pressure - and sodas and other sugary drinks are teamin' with added sugar. (Add BP to the long list of health concerns related to these drinks, which can actually shorten your lifespan.)
- Energy drinks : Zippy-upped energy drinks usually combine high levels of caffeine and sugar. Neither of which are BP-friendly. In the end, "These drinks are absolute trash for ya," states Dr. Laffin.
Top Ways to Lower Blood Pressure
If your blood pressure runs a bit high, the fact that you're searchin' for ways to bring it down is a good sign. Changin' what you're sippin' can be a small part of yer process to reduce yer BP.
What else can ya do? To start, ya can:
- Limit yer sodium intake.
- Adjust yer diet.
- Embrace fitness.
- Get enough sleep.
- Lessen stress.
"Small tweaks to yer routine can make a big difference," encourages Dr. Laffin. "Every little bit helps."
Even what ya drink.
- While beverages alone cannot reverse high blood pressure, certain drinks can subtly influence it. For example, beetroot juice, rich in dietary nitrates, may help lower blood pressure due to its anti-inflammatory benefits.
- Potassium-rich juices, like prune juice, carrot juice, pomegranate juice, and orange juice, can help bring down blood pressure by flushing sodium out of the system and improving overall vascular health.
- Skim milk, a component of the DASH diet, may also help lower blood pressure due to its high potassium content and other minerals like calcium and vitamin D.
- Brewed teas, particularly hibiscus tea and chamomile tea, are known for their relaxation properties and anti-inflammatory compounds, which can help lower blood pressure.
- On the contrary, drinks to avoid include alcohol, caffeinated drinks (especially in excess), sugary sodas and drinks, and energy drinks, all of which are linked to increased blood pressure.
