Juice to lower blood pressure
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Summary
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These studies suggest that beetroot juice, pomegranate juice, polyphenol-rich berry juices, low-calorie cranberry juice, and tart cherry juice can lower blood pressure.
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Juices to Lower Blood Pressure: A Comprehensive Review
Beetroot Juice and Blood Pressure Reduction
Nitrate Content and Blood Pressure
Beetroot juice is widely recognized for its potential to lower blood pressure due to its high inorganic nitrate content. A systematic review and meta-analysis of 22 randomized clinical trials found that beetroot juice significantly reduced both systolic blood pressure (SBP) and diastolic blood pressure (DBP). The study highlighted that higher doses of beetroot juice (500 mL/day) and longer durations of consumption (more than 14 days) were associated with greater reductions in blood pressure. Another study confirmed these findings, showing that beetroot juice consumption led to a significant reduction in SBP in men when included as part of a normal diet.
Nitrate-Independent Effects
Interestingly, the blood pressure-lowering effects of beetroot juice are not solely dependent on its nitrate content. Some studies have observed significant reductions in blood pressure even with nitrate-depleted beetroot juice, suggesting other bioactive compounds in beetroot may also contribute to its antihypertensive effects .
Pomegranate Juice and Cardiovascular Health
Polyphenol-Rich Pomegranate Juice
Pomegranate juice, rich in polyphenols, has also been studied for its effects on blood pressure. A meta-analysis of 14 clinical trials demonstrated that pomegranate juice significantly reduced SBP and DBP, particularly with daily consumption of up to 300 mL. The study noted that the blood pressure-lowering benefits were most pronounced within the first two months of consumption. Another trial found that a two-week intake of pomegranate juice significantly reduced both SBP and DBP in hypertensive patients, suggesting its potential as a cardioprotective supplement.
Other Polyphenol-Rich Juices
Mixed Berry Juices
Polyphenol-rich juices from various berries, including red grapes, cherries, chokeberries, and bilberries, have shown promising results in lowering blood pressure. A 12-week randomized controlled trial found that these juices significantly reduced SBP in both high normal and hypertensive individuals. The study emphasized that the antihypertensive effects were more pronounced in hypertensive subjects compared to those with normal blood pressure.
Cranberry Juice
Cranberry juice has also been investigated for its cardiometabolic benefits. A study involving low-calorie cranberry juice found that it significantly lowered DBP and other markers of cardiometabolic risk, such as C-reactive protein and triglycerides, in adults. These findings suggest that cranberry juice could be a beneficial addition to a heart-healthy diet.
Tart Cherry Juice
Tart cherry juice has been shown to lower SBP and LDL cholesterol in older adults. A 12-week randomized controlled trial reported significant reductions in SBP and LDL cholesterol levels among participants consuming tart cherry juice, indicating its potential role in managing hypertension and dyslipidemia.
Concord Grape Juice
Concord grape juice, rich in flavonoids, was studied for its effects on blood pressure in individuals with prehypertension and stage 1 hypertension. While the primary endpoint of 24-hour mean blood pressure did not show significant changes, secondary analyses suggested favorable effects on nocturnal blood pressure dip and glucose homeostasis.
Conclusion
In summary, various juices, particularly those rich in nitrates and polyphenols, have demonstrated significant potential in lowering blood pressure. Beetroot juice, pomegranate juice, and mixed berry juices have shown the most consistent results in reducing both SBP and DBP. Cranberry and tart cherry juices also offer additional cardiometabolic benefits. Incorporating these juices into a balanced diet may provide a natural and effective strategy for managing hypertension and improving overall cardiovascular health.
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