Three red juices that could lower blood pressure, according to studies
Three red juices could hold the secret to bringing down your blood pressure, studies have shown. According to research, these tasty drinks could therefore help lower your risk of complications such as heart attacks and strokes.
High blood pressure is a serious problem in the UK, with around one in three adults thought to be living with it. Also known as hypertension it means that your heart has to work harder to pump blood around the body.
Over time, this puts extra strain on organs such as the heart and can lead to damage. It is also linked to many serious health issues such as heart disease, stroke and even dementia.
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Luckily there are changes you can make to your lifestyle to bring down your blood pressure such as giving up smoking, exercising more, and cutting back on alcohol. Diet is another major factor, with eating too much salt known to be one of the worst culprits.
While some foods and drinks can raise blood pressure though, others can lower it. In terms of the latter, beetroot juice, tomato juice, and pomegranate juice could help make a difference.
A seemingly odd choice of beverage, beetroot juice is rich in nitrates. These are natural chemicals that could help reduce blood pressure.
This is because the body transforms nitrates into nitric oxide, which dilates blood vessels. A scientific review, published in Frontiers in Nutrition in 2022, looked at seven studies on the effects of beetroot juice on blood pressure.
It concluded that the drink reduced systolic blood pressure in people with hypertension.
Another less common drink, tomato juice could hold the key to improved blood pressure. A 2019 study, published in Food Science and Nutrition, considered the effect of unsalted tomato juice on participants.
On average, the participants consumed about 200 millilitres of the drink every day for one year. As a result, researchers discovered a decrease in systolic blood pressure and diastolic blood pressure in 94 people with untreated high blood pressure or prehypertension.
Studies have also linked pomegranate juice to improved blood pressure. A meta-analysis, published in Pharmacological Research in 2017, looked at eight randomised placebo-controlled trials involving 574 people.
Some participants consumed the juice regularly for two weeks, while others did for 18 months. The analysis concluded that pomegranate juice reduced both systolic and diastolic blood pressure, with the reduction in systolic pressure occurring regardless of how long the juice was consumed for.
To lower your blood pressure, the NHS recommends you:
Have a healthy, balanced diet
Exercise regularly – aim to do at least 150 minutes of exercise a week
Lose weight if you're overweight
Do not eat too much salt – avoid salty food or adding salt to your meals
Do not drink too much alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
Do not drink too much caffeine – drinks high in caffeine include coffee, tea and cola
Do not smoke.
If you are concerned about your blood pressure you should speak to your GP.
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