Juice that lowers blood pressure
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Juices That Lower Blood Pressure: A Comprehensive Review
Beetroot Juice and Blood Pressure Reduction
Nitrate Content and Blood Pressure
Beetroot juice is widely recognized for its blood pressure-lowering effects, primarily attributed to its high inorganic nitrate content. Multiple studies have demonstrated that beetroot juice can significantly reduce both systolic blood pressure (SBP) and diastolic blood pressure (DBP). A systematic review and meta-analysis found that beetroot juice supplementation led to a reduction in SBP by an average of 3.55 mm Hg and DBP by 1.32 mm Hg. The effect was more pronounced with higher doses and longer durations of consumption.
Randomized Controlled Trials
In a randomized, placebo-controlled trial, free-living adults who consumed 500 grams of beetroot and apple juice experienced a significant reduction in SBP by 4-5 mm Hg six hours post-consumption, particularly in men. Another meta-analysis confirmed that inorganic nitrate and beetroot juice supplementation were associated with a significant reduction in SBP by 4.4 mm Hg, although the effect on DBP was less pronounced.
Pomegranate Juice and Cardiovascular Health
Polyphenol-Rich Composition
Pomegranate juice, rich in polyphenols, has been shown to have antihypertensive effects. A systematic review and meta-analysis of 14 clinical trials revealed that pomegranate juice consumption reduced SBP by 5.02 mm Hg and DBP by 2.94 mm Hg. The benefits were dose-dependent, with significant reductions observed with daily consumption of up to 300 mL.
Clinical Trials
In a clinical trial involving hypertensive patients, a two-week intake of 150 mL of pomegranate juice daily resulted in significant reductions in both SBP and DBP. Another meta-analysis of randomized controlled trials confirmed these findings, showing consistent benefits of pomegranate juice on blood pressure, regardless of the duration and dose consumed.
Cranberry Juice and Cardiometabolic Risk
Cardiometabolic Benefits
Cranberry juice has also been studied for its potential to lower blood pressure and improve other cardiometabolic risk factors. In a double-blind, placebo-controlled study, participants who consumed low-calorie cranberry juice for eight weeks experienced a significant reduction in DBP by 2.4 mm Hg compared to the placebo group. Additionally, cranberry juice lowered serum triglycerides and C-reactive protein levels, indicating broader cardiometabolic benefits.
Tart Cherry Juice and Blood Pressure
Effects on Older Adults
Tart cherry juice has shown promise in reducing blood pressure among older adults. In a randomized controlled trial, participants aged 65-80 who consumed 480 mL of tart cherry juice daily for 12 weeks exhibited a significant reduction in SBP. However, the study noted an increase in glucose and triglyceride levels, suggesting that while tart cherry juice may lower blood pressure, it could have other metabolic effects that warrant further investigation.
Conclusion
Several fruit juices, including beetroot, pomegranate, cranberry, and tart cherry juice, have demonstrated significant blood pressure-lowering effects in various studies. Beetroot juice, with its high nitrate content, and pomegranate juice, rich in polyphenols, are particularly effective. Cranberry and tart cherry juices also offer benefits, though their broader metabolic effects should be considered. Incorporating these juices into a heart-healthy diet may provide a natural and effective way to manage blood pressure.
Sources and full results
Most relevant research papers on this topic