If you have high blood pressure, sometimes it may feel like your heart's running a marathon all alone. And the reward? Health problems and disease risk.
However, managing hypertension or high BP is not too complicated. With consistent effort in maintaining a hypertension-friendly diet and doing regular cardio-boosting exercises, you can greatly improve your cardiovascular health and give your heart a stop from running.
However, apart from eating heart-healthy foods and exercising, you must also focus on developing healthy habits and maintaining a good lifestyle, which includes maintaining a healthy weight and quitting smoking.
A major part of our diets involves drinks, so today, we have shared the top 5 drinks that can control your blood pressure if you drink them in the morning. Let's take a closer look at some of these healthy morning drinks for high blood pressure.
Table of Contents
- What Are The Best Drinks For High Blood Pressure? 5 Morning Drinks To Control High Blood Pressure
- 5 Things To Avoid In The Morning If You Have High Blood Pressure
- Expert’s Advice
- The Final Sat
- FAQs
- References
What Are The Best Drinks For High Blood Pressure? 5 Morning Drinks To Control High Blood Pressure
Which drink is good for high blood pressure? Here, we have listed the top 5 drinks people with high blood pressure can drink in the morning to lower hypertension. But you must keep in mind that managing your condition will take a holistic approach, and simply drinking these beverages will not be enough to control your blood pressure.
If you maintain a healthy lifestyle, then these drinks can greatly supplement your efforts:
1. Skimmed Milk & Low-Fat Dairy
Skimmed milk -- made by removing the fat from the milk -- is rich in nutrients like calcium, potassium, and magnesium, which help maintain healthy blood pressure and make strong bones.
Research, including a 2022 study, suggests that drinking low-fat milk regularly can help lower both systolic and diastolic blood pressure, especially in overweight adults.
Swapping full-fat dairy for low-fat options like skim milk and yoghurt helps avoid palmitic acid, a compound in whole milk that can constrict blood vessels and raise blood pressure. So, you can incorporate low-fat dairy into your diet for a simple yet effective way to support heart health and keep blood pressure in check!
Also Read: Yoga Asanas for High Blood Pressure: 10 Proven Yoga Poses To Manage Hypertension
2. Beetroot Juice
Beetroot is packed with beneficial nitrates that can help lower blood pressure.
Studies show that drinking beetroot juice can reduce blood pressure almost immediately — sometimes within 30 minutes! — and the effects can last up to 24 hours. A clinical study found that drinking over 2 cups daily led to noticeable drops in blood pressure, with long-term benefits still being researched. Moreover, a 2016 study showed that raw beet juice had an even greater impact on lowering blood pressure than cooked beet juice.
So, add beetroot juice to your daily morning for a fresh start and a simple way to support heart health!
Also Read: Stay Flu-Free This Winter With 12 Morning Drinks to Boost The Immune System!
3. Hibiscus Tea
Hibiscus tea is not just delicious but rich in the antioxidant anthocyanin, which may help lower blood pressure.
Studies suggest that drinking two cups of hibiscus tea daily for at least two weeks can have a positive effect on high blood pressure. Other studies showed an effect after 4 weeks. The difference in time is likely due to variations in the tea's anthocyanin content.
In a study of 46 people with stage 1 hypertension, one group drank hibiscus tea daily, while the other followed lifestyle and diet recommendations. Both groups saw a drop in systolic blood pressure, but only the hibiscus group experienced significant reductions in both systolic as well as diastolic blood pressure.
So, don't just sit and wait -- add a pack of hibiscus tea to your cart and include it in your routine for a tasty way to support your heart health!
4. Pomegranate Juice
Pomegranates are packed with nutrients like folate and vitamin C, and their juice (or just eating them as it is) offers powerful anti-inflammatory benefits. Like hibiscus, pomegranate juice also contains anthocyanins that can help regulate blood pressure.
A 2023 review of 14 studies found that pomegranate juice can lower both systolic and diastolic blood pressure, regardless of how much or how long it's consumed. A small study also showed that drinking pomegranate juice daily for at least two weeks can reduce blood pressure, though the exact amount needed is still unclear.
So, there you go – another delicious way to start your morning while lowering your blood pressure!
5. Tomato Juice
Tomatoes are rich in antioxidants like lycopene, which, besides offering several health benefits, also support heart health.
Research shows that drinking tomato juice can reduce systolic blood pressure. A study found that people over 55 who drank about 200 ml (just under 1 cup) of tomato juice daily saw improvements in their blood pressure over a year. More studies, including one in 2019, show that tomato juice helps lower both systolic and diastolic blood pressure, as well as LDL cholesterol, especially in those with heart disease risk factors. A 2024 study also found that eating more tomatoes or tomato-based products could lower the risk of high blood pressure and help manage it in people with stage 1 hypertension.
While tomato juice may not be as delicious as the others on this list, it offers benefits for your blood pressure that you can't ignore!
Also Read: Cardiac Care in Action: 15 Exercises For Heart Patients To Empower Health Every Day!
5 Things To Avoid In The Morning If You Have High Blood Pressure
Other than including what you should eat, it's just as important to avoid things that can trigger or spike your blood pressure. These foods typically are:
1. Coffee or Caffeinated Beverages
If you're a coffee lover, skipping your morning cup may feel impossible right now. But if you have high blood pressure, letting go of your regular morning caffeine fix might be the best thing you can do for your health.
While caffeine is a go-to for waking up or powering through the afternoon, it can actually raise blood pressure. The exact reasons are still being studied, but caffeine may interfere with hormones that help relax your arteries or trigger adrenaline, both of which can increase blood pressure. The NHS notes that drinking more than 4 cups of coffee a day could raise your systolic pressure by about 8 mm Hg and your diastolic by 6 mm Hg. So, moderation is important, but skipping it completely would perhaps be the best!
2. Alcohol
It's no news that drinking too much alcohol can seriously impact your health, raising the risk of high blood pressure and heart disease. Apart from the alcohol itself, many alcoholic drinks are also loaded with sugar and empty calories, which leads to weight gain, ultimately increasing one's blood pressure.
While an occasional drink is fine for most people, it's important to keep an eye on your daily intake, especially if you struggle with hypertension. If cutting back on alcohol is tough, don’t hesitate to talk to your doctor for guidance.
Also Read: 8 Potential Side Effects of Drinking Wine Every Night
3. Sweetened SugaryDrinks
While sometimes, a sugary drink is fine, consuming it in large amounts can significantly raise blood pressure. Many sugary beverages also contain caffeine, which can further spike blood pressure.
Drinks like lemonade, fruit juices, and energy drinks often contain caffeine and/or high fructose corn syrup, which contribute to added sugar intake and a spike in blood pressure. Excess sugar leads to empty calories and weight gain, making it harder to manage blood pressure.
Instead of sweetened drinks, try satisfying your sweet tooth with fresh fruit, which provides natural sugars and blood pressure-friendly nutrients like potassium while also helping you manage your sugar cravings.
4. Salt or Sodium
Sodium, the component of salt, is a key contributor to high blood pressure and heart disease, as it disrupts the fluid balance in your blood. While a small amount of salt is necessary for health, it’s easy for people to consume too much.
The American Heart Association recommends no more than 2,300 mg of sodium (about 1 teaspoon of salt) per day. Most sodium comes from processed foods, not just what you add to your meals. Foods known as the "salty six" — bread, pizza, sandwiches, sausages, soup, and burritos—are major sources of hidden sodium in your diet.
So, by reducing your processed food intake, you may be able to control your sodium intake as well.
5. Processed Carbohydrates
Processed carbohydrates, like white bread, pastries, and other refined carbs, can negatively impact blood pressure. They are very quickly broken down into sugar, which causes blood sugar spikes and contributes to weight gain. And as we've already discussed, excess weight makes it harder to maintain healthy blood pressure levels. Processed carbs also lack the fibre and nutrients found in whole grains, which are beneficial for heart health.
Simply cutting back on refined carbs and choosing whole grains instead can help keep your blood sugar stable and support healthier blood pressure. Also, focus on having healthy carbohydrates.
Expert’s Advice
Your daily lifestyle habits can have a big impact on your blood pressure, and this includes what you drink in the morning. Drinks such as skim milk, tomato juice and beetroot juice can help lower blood pressure and should be part of your morning routine.
In addition, I would recommend having a well-balanced diet that is rich in fibre, protein, healthy fats, fruits, and vegetables and that contains less salt. I would also say that you can incorporate physical activity like walking to keep yourself healthy.
Health Expert
Lavina Chauhan
The Final Say
High blood pressure is a major health risk that may eventually lead to heart attack, stroke, and other serious issues. The good news is that simple lifestyle changes, especially in your diet, can make a huge difference in managing blood pressure. By focusing on a nutrient-packed diet, you can lower your blood pressure and reduce the risk of health complications. Additionally, you should cut back on processed foods, salt, and sugary drinks.
FAQs
1. Why is my blood pressure high in the morning?
Blood pressure tends to be higher in the morning due to the body’s natural circadian rhythm, which increases hormone levels and heart rate as you wake up, but is normal and nothing to worry about.
2. Can drinking water with lemon lower blood pressure?
Yes, the potassium in lemon juice can also help reduce the effects of salt on blood pressure. Studies have shown that when combined with daily walking, lemon consumption can be an effective treatment for high blood pressure
References
- https://www.goodrx.com/conditions/hypertension/what-drinks-lower-blood-pressure-quickly
- https://www.ncoa.org/article/what-to-drink-when-you-have-high-blood-pressure/
- https://www.medicalnewstoday.com/articles/morning-drink-for-high-blood-pressure#summary
- https://healthmatch.io/high-blood-pressure/best-drink-for-high-blood-pressure#what-are-the-best-drinks-for-high-blood-pressure
- https://www.healthians.com/blog/5-things-to-do-every-morning-to-reduce-high-blood-pressure-levels/
- https://heypharmacist.co.uk/health-advice/food-avoid-high-blood-pressure
- https://nwregionalheart.com/5-foods-to-skip-for-better-blood-pressure/
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
