Some drinks contain nutrients and plant compounds that help blood vessels relax and improve circulation. To find the best option, we asked three registered dietitians to share their go-to morning drink for supporting healthy blood pressure.
Beet juice is naturally rich in nitrates, compounds that help your body produce nitric oxide. “Nitric oxide helps support healthy blood vessels, which play a role in maintaining healthy blood pressure,” Avery Zenker, MAN, RD, told Health.
While it is not a replacement for medication, beet juice may be a helpful morning option for people with high blood pressure. “Studies in adults with hypertension (high blood pressure) found that beetroot-derived nitrates lowered systolic blood pressure (the top number) by an average of 3–4 millimeters of mercury (mmHg) over periods of up to two months,” Carlyne Remedios, RD, of JM Nutrition, told Health.
Zenker adds that beet juice is also rich in antioxidants and potassium. Potassium helps counter the effects of sodium and supports healthy blood pressure levels.
Nutrition Breakdown
Here’s the nutrient breakdown for 8 ounces (1 cup) of 100% beet juice:
- Calories: 62
- Fat: 0.1 grams (g)
- Sodium: 47 milligrams (mg)
- Carbohydrates: 14.7 g
- Fiber: 2.7 g
- Protein: 1.8 g
- Copper: 0.2 mg, or 24% of the Daily Value (DV)
- Folate: 64.5 micrograms (mcg), or 16% of the DV
- Magnesium: 34.7 mg, or 8% of the DV
- Iron: 1.4 mg, or 8% of the DV
- Potassium: 317 mg, or 7% of the DV
How to Use It
Here are a few ways to incorporate beet juice into your morning routine:
- Choose 100% beet juice without added sugars
- Freeze beet juice in cube trays and blend into smoothies
- Mix beet juice with apple or citrus juice to improve the flavor
- Start with a small amount and gradually increase to avoid stomach discomfort
Hibiscus tea, made from dried petals of the Hibiscus sabdariffa plant, is another morning drink that may help support healthy blood pressure. “Hibiscus tea contains antioxidants like anthocyanins that may help relax blood vessels and support healthy blood pressure,” Jennifer Pallian, BSc, RD, dietitian and founder of Foodess, told Health. “Researchers believe these compounds may help improve circulation and may even work in ways similar to certain blood pressure medications.”
It’s unlikely that changes will happen after just the first cup. However, regular intake may help over time. In one clinical study, adults with mildly elevated blood pressure who drank 3 cups of hibiscus tea per day for six weeks saw larger reductions in systolic blood pressure than those who drank a placebo beverage.
Hibiscus tea is naturally caffeine-free, so it can be enjoyed morning or night, hot or cold.
“The best drinks for blood pressure are low in nutrients that may raise blood pressure and increase cardiovascular risk, including sodium, added sugar, and saturated fat,” explained Zenker.
Key nutrients to look for in a morning drink include:
- Nitrates: Nitrates, found in vegetables like beets, help the body produce nitric oxide. This compound relaxes blood vessels and improves blood flow.
- Potassium: Potassium helps the body remove excess sodium through urine. This supports healthy blood pressure levels.
- Antioxidants: Antioxidants like polyphenols and flavonoids help reduce inflammation and protect blood vessels from damage that can raise blood pressure.
While drinks like beet juice or hibiscus tea may support healthy blood pressure, they work best when incorporated into a balanced diet. Try to include a variety of fruits, vegetables, whole grains, and other heart-healthy foods.
