What to drink to reduce high blood pressure
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Effective Drinks to Reduce High Blood Pressure
High blood pressure, or hypertension, is a significant risk factor for cardiovascular diseases. Managing it through dietary choices, including specific beverages, can be an effective strategy. Here, we explore various drinks that have been shown to help reduce high blood pressure.
Green and Black Tea: Antihypertensive Benefits
Green Tea
Green tea has been extensively studied for its potential to lower blood pressure. Multiple meta-analyses have demonstrated that regular consumption of green tea can lead to significant reductions in both systolic and diastolic blood pressure. One study found that green tea intake reduced systolic blood pressure by an average of 1.94 mmHg and diastolic blood pressure by 1.77 mmHg . The hypotensive effects are more pronounced with longer durations of intake, typically over three months.
Black Tea
Black tea also shows promise in reducing blood pressure, though its effects are generally less pronounced compared to green tea. Regular consumption of black tea has been associated with reductions in systolic and diastolic blood pressure, albeit to a lesser extent than green tea .
Alcohol Reduction: A Dose-Dependent Relationship
Reducing alcohol intake can significantly lower blood pressure, especially in individuals who consume more than two drinks per day. Studies have shown that cutting down on alcohol can lead to a reduction in systolic blood pressure by approximately 5.50 mmHg and diastolic blood pressure by 3.97 mmHg in heavy drinkers . This effect is dose-dependent, meaning the more alcohol consumption is reduced, the greater the decrease in blood pressure.
Beetroot Juice: Rich in Nitrates
Beetroot juice is another beverage that has been highlighted for its blood pressure-lowering effects. It is rich in nitrates, which help dilate blood vessels and improve blood flow. The European Society of Hypertension has recognized beetroot juice as having a significant antihypertensive effect, making it a recommended drink for those with high-normal blood pressure.
Dark Chocolate and Cocoa: Flavanol-Rich Options
Dark chocolate and flavanol-rich cocoa products have been shown to reduce blood pressure in hypertensive individuals. A meta-analysis revealed that these products could lower systolic blood pressure by 3.2 mmHg and diastolic blood pressure by 2.0 mmHg. The effect is more significant in individuals with higher baseline blood pressure.
Sugar-Sweetened Beverages: To Be Avoided
Conversely, sugar-sweetened beverages (SSBs) are associated with an increased risk of developing hypertension. Studies have consistently shown that higher intake of SSBs correlates with higher blood pressure and a greater incidence of hypertension. Therefore, reducing or eliminating SSBs from the diet is advisable for managing blood pressure.
Conclusion
In summary, several beverages can help manage high blood pressure effectively. Green and black tea, beetroot juice, and flavanol-rich cocoa products are beneficial, while reducing alcohol intake can also significantly lower blood pressure. Conversely, avoiding sugar-sweetened beverages is crucial for maintaining healthy blood pressure levels. Incorporating these drinks into a balanced diet can be a practical approach to managing hypertension.
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