In This ArticleView AllIn This Article1. Low-Fat or Nonfat Milk2. Hibiscus Tea3. Pomegranate JuiceOne Drink to Limit: Alcohol

In This ArticleView All

View All

In This Article

  1. Low-Fat or Nonfat Milk

  2. Hibiscus Tea

  3. Pomegranate Juice

One Drink to Limit: Alcohol

If you’re serious about lowering your blood pressure, you may already know tolimit high-sodiumfoods like deli meats, full-sodium canned soups and frozen pizzas. Ditto forunhealthy fatsand sugar-filled sodas and other beverages, which can lead to weight gain and increase your risk of hypertension.

But what about foods you need to eatmoreof? Research shows that eating plenty of fresh fruits and vegetables plus lean protein can help prevent and control high blood pressure. That’s why many folks have turned to the plant-basedDASH (Dietary Approaches to Stop Hypertension) diet, an eating plan that’s been proven in clinical trials to lower blood pressure and LDL (“bad”) cholesterol levels.

High Blood Pressure Diet Guidelines

2 glasses of peanut butter banana smoothies

Pictured Recipe:Peanut Butter & Chocolate Banana Smoothie

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hibiscus tea

Drinkinghibiscus teamay help lower blood pressure, according to a 2019 study in theJournal of Advanced Pharmaceutical Technology & Research. Participants in the intervention group drank 2 cups of hibiscus tea every morning for one month, which resulted in a significant reduction in blood pressure compared to the control group who did not drink the tea (both groups were advised on blood pressure reduction lifestyle and dietary changes, as well).

Hibiscus tea contains anthocyanins and other antioxidants. In a 2020 review inFrontiers in Pharmacology, researchers explain that anthocyanins (and other antioxidants) may help blood vessels resist damage that can cause them to narrow.

Manyherbal tea blendscontain hibiscus, which brews up bright red and delivers a tart flavor. Brew up a pot and sip to your heart’s content.

Health Benefits of Hibiscus Tea, According to a Dietitian

Manuela Bonci / EyeEm / Getty Images

pomgegranate arils in white bowl on grey background shot overhead

A little wine every day may be good for your heart, but too much over time can make your blood pressure soar. And it’s not just wine that’s to blame—experts say any type of alcohol can make blood pressure rise.

For example, in a 2020 review of the literature in theCochrane Database of Systematic Reviews, researchers found a connection between high alcohol intake and an increase in both blood pressure and heart rate over the long term.

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