DAR-0217 RevA
Unchecked blood pressure can lead to serious health complications such as heart disease and stroke. A heart-friendly diet may help you keep your blood pressure within a healthy range, and for those already diagnosed with high blood pressure, it may help lower your numbers. In addition to dietary and lifestyle changes, some types of drinks may also be helpful in lowering your blood pressure.
Let’s look at some popular fruit and vegetable juices you can incorporate into your heart-healthy diet plan.
Tomato juice
The benefits of drinking one glass of tomato juice per day to promote heart health have been shown in a 2019 study. Researchers concluded that tomato juice improved both blood pressure and low-density cholesterol (LDL, also known as ‘bad’ cholesterol). Other studies have shown similar results among people with stage 1 hypertension and pregnant women.
Remember to buy unsalted tomato juice to avoid unnecessary sodium, which can have the opposite effect on blood pressure.
Beet juice
Beets contain a wealth of healthy vitamins and minerals, and studies show they may also help lower blood pressure. A study found that drinking both raw and cooked beet juice improved blood pressure, with raw beet juice having the biggest impact of the two. Naturally sweet, low in calories, and high in fiber, beetroot juice is a great choice to make.
Prune juice
Prune juice is a well-known constipation reliever. But it’s also been shown to help lower blood pressure. Researchers compared three groups of people: one group ate three prunes per day, the second ate six prunes per day, and the third didn’t eat any prunes.
A significant reduction in blood pressure was reported among people who ate three prunes per day. People who ate six prunes per day experienced an additional reduction in blood pressure. And the study also found that both the three- and six-prune doses also lowered LDL cholesterol.
Pomegranate juice
Pomegranates have been used for thousands of years to treat a wide variety of illnesses and diseases. Rich in vitamin C and folate, they also have powerful anti-inflammatory properties. So, it’s no surprise that pomegranate juice can contribute to a heart-healthy diet.
A 2016 review of eight trials found that drinking pomegranate juice may help lower blood pressure. If you add pomegranate juice to your diet, make sure it’s 100-percent juice with no added sugar.
Berry juice
Berries — especially blueberries — are known for their antioxidant properties. Although the benefits of berry juice on the heart are not yet fully known, researchers have concluded that berries likely have cardiovascular benefits.
A 2020 review reported that drinking cherry or cranberry juice may improve blood pressure. Another review published in Nature found that consuming berries lowered both systolic blood pressure and LDL cholesterol.
If you choose store-bought berry juice, make sure it doesn’t contain any added sugar.
References
- https://www.healthline.com/ health/drinks-to-lower-blood-pressure
- https://www.heart.org/en/ healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health