6 Drinks That Lower Blood Pressure (and 4 That Raise It)

The average American drinks about 400 calories a day – and some of those liquid calories come with a hidden blood pressure cost. A 2023 study in the journal Hypertension found that beverage choices alone could account for a 5-10 mmHg difference in systolic blood pressure over time. That is the difference between a normal reading and Stage 1 hypertension.

Here are six drinks that help bring your numbers down, followed by four that push them up.

Beetroot Juice: The Nitric Oxide Powerhouse

Beetroot juice is one of the most studied beverages for blood pressure. It works because beets are packed with dietary nitrates, which your body converts into nitric oxide – a molecule that relaxes and widens blood vessels. A meta-analysis published in the Journal of Nutrition found that drinking about 250 ml (one cup) of beetroot juice lowered systolic blood pressure by an average of 4.4 mmHg. The effect kicks in within three to six hours and can last up to 24 hours. If you find pure beet juice too earthy, blend it with apple or carrot juice. Just avoid versions loaded with added sugar, which can work against you. Why it matters for your metabolic age: lower blood pressure is one of the four key inputs Penlago’s MetaAge calculator uses, and beet juice is one of the fastest natural ways to nudge that number down.

Hibiscus Tea: Gentle but Effective

Hibiscus tea is more than a pretty drink. Research from Tufts University showed that drinking three cups of hibiscus tea daily lowered systolic blood pressure by an average of 7 mmHg over six weeks. The anthocyanins in hibiscus act as natural ACE inhibitors, similar to some prescription medications but much milder. It is caffeine-free, making it a solid option for people who are sensitive to stimulants. Brew it hot or cold – the benefits hold either way. Look for 100% dried hibiscus flowers, not blends where hibiscus is a minor ingredient.

Pomegranate Juice: Antioxidant-Rich and Heart-Friendly

Pomegranate juice delivers a concentrated dose of polyphenols that protect blood vessel walls from damage. A 2017 meta-analysis of eight randomized controlled trials found that pomegranate juice reduced systolic blood pressure by about 5 mmHg regardless of how long participants drank it. The key is choosing unsweetened varieties. Many commercial pomegranate juices contain as much sugar as soda, which undermines the cardiovascular benefits. Aim for four to eight ounces daily. Why it matters for your metabolic age: the antioxidants in pomegranate juice also support blood sugar stability, which is another factor in your MetaAge score.

Skim Milk: Calcium and Potassium in One Glass

Low-fat dairy has a surprisingly strong connection to blood pressure. The DASH diet, which is the gold standard for blood pressure management, emphasizes two to three servings of low-fat dairy per day. Skim milk delivers calcium, potassium, and magnesium – three minerals that help regulate blood pressure. A study in the British Journal of Nutrition found that people who consumed more low-fat dairy had a 13% lower risk of developing hypertension. Whole milk works too, but skim gives you the minerals without the saturated fat.

Water: Simple but Underrated

Dehydration forces your body to constrict blood vessels to maintain adequate blood pressure, which paradoxically raises your resting readings. A study from the American Heart Association found that even mild dehydration (losing just 1-2% of body weight in water) can elevate systolic blood pressure by 3-5 mmHg. Drinking enough water throughout the day keeps blood volume adequate and blood vessels relaxed. Aim for at least eight glasses daily, more if you exercise or live in a hot climate. Why it matters for your metabolic age: chronic mild dehydration can affect both blood pressure and blood sugar readings, two of the four MetaAge inputs.

Tart Cherry Juice: The Sleep and Blood Pressure Duo

Tart cherry juice offers a two-for-one benefit. Research from Northumbria University found it lowered systolic blood pressure by 7 mmHg. It also contains natural melatonin, which may improve sleep quality – and poor sleep is an independent risk factor for high blood pressure. Drink about eight ounces of unsweetened tart cherry juice, ideally in the evening. The combination of better sleep and direct vascular benefits makes this a smart choice.

Now the Bad News: 4 Drinks That Raise Blood Pressure

Sugary Sodas and Fruit Drinks

Regular soda consumption is linked to a 1.6 mmHg increase in systolic blood pressure per serving per day, according to research in Hypertension. The fructose in sugary drinks increases uric acid production, which impairs nitric oxide synthesis and stiffens blood vessels.

Energy Drinks

Energy drinks can spike systolic blood pressure by 6-8 mmHg within 30 minutes of consumption. The combination of caffeine, taurine, and sugar creates a cardiovascular triple threat. Even sugar-free versions with high caffeine can cause temporary but significant spikes.

Excessive Alcohol

More than two drinks per day for men or one for women raises blood pressure significantly. The American Heart Association notes that heavy drinking can increase systolic BP by 5-10 mmHg. Binge drinking is especially harmful, causing acute spikes that stress blood vessel walls.

Sweetened Coffee Drinks

Black coffee in moderation may be neutral or even beneficial for blood pressure. But the average specialty coffee drink from a chain contains 50-80 grams of sugar and 300-500 calories. That sugar load drives insulin spikes and, over time, contributes to elevated blood pressure and metabolic dysfunction.

Find Out Where You Stand

Your beverage choices are just one piece of the metabolic puzzle. Blood pressure, blood sugar, BMI, and age all factor into your true metabolic age – and that number tells you more about your health trajectory than any single reading.

Find out your metabolic age in 60 seconds – free at Penlago.