High blood pressure remains one of the leading risk factors for cardiovascular disease.
According to health authorities, many people live with elevated levels without knowing it, as the condition rarely causes clear symptoms.
For that very reason, prevention and lifestyle regulation are taking up an increasing share of the public debate.
Traditionally, recommendations have focused on diet, exercise, and weight. In recent years, however, fluid intake has moved higher on the agenda.
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Several international studies suggest that certain beverages can have a measurable impact on blood pressure.
The hidden risks
Research clearly indicates what should be limited.
According to the Mayo Clinic, regular alcohol consumption above one drink per day for women and two for men increases the risk of high blood pressure and may also reduce the effectiveness of blood pressure medications.
Sugary and sodium-rich beverages are also considered problematic.
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Certain tomato juices, diet sodas, and energy drinks contain, according to experts, significant amounts of salt or caffeine, which can negatively affect blood pressure.
Research on fluids and circulation
Dehydration can cause blood pressure to rise temporarily, particularly among older adults, while increased fluid intake in people with low blood pressure may have the opposite effect.
Water is therefore highlighted as fundamental, but not as a stand-alone treatment.
At the same time, interest has grown in beverages containing specific bioactive compounds.
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A 2022 review in the journal Nutrients showed that unsweetened apple juice contains polyphenols that can reduce inflammation and cholesterol levels.
Similar results have been observed for beetroot juice, which, according to a 2020 review in Nutrition & Metabolism, can lower both systolic and diastolic blood pressure via nitrates.
How to lower your blood pressure
A 2023 analysis in Phytotherapy Research found that pomegranate juice, in several trials, led to measurable reductions in blood pressure.
At the same time, a randomized study published in the American Journal of Clinical Nutrition in 2019 showed that low-fat milk consumed over several weeks had a blood-pressure-lowering effect among overweight, middle-aged adults.
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Beverages are not a shortcut, but an overlooked supplement in the management of high blood pressure.
Sources: National council on Aging, Mayo Clinic, Nutrients, Nutrition & Metabolism, Phytotherapy Research, and American Journal of Clinical Nutrition.
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