Pomegranate juice is a nutritious drink, and preliminary evidence suggests it could have a modest impact on blood pressure for some people.
It’s possible that regularly drinking pomegranate juice could positively affect blood pressure, Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at Entirely Nourished, told Health.
She pointed to multiple clinical trials and meta-analyses—studies that combine data from many individual papers—that indicate that drinking about 5 to 8 ounces of pure pomegranate juice daily may reduce systolic blood pressure (the top number) by about 4 to 8 mmHg. One recent meta-analysis found that those with starting systolic blood pressure above 130 mmHg—considered high—tended to see greater reductions.
According to Janelle Connell, RDN, a registered dietitian and translational science nutritionist at Viome, even “a five- to 10-point drop in systolic blood pressure can translate into lower risk of heart attack and stroke over time.”
Still, Connell noted that the research into pomegranate juice and blood pressure has limitations. Many studies are short-term, small, and use different types and amounts of pomegranate products, making it difficult to gather reliable evidence. “Some trials show more potent effects than others, and one more recent study suggested that the benefit may level off after about two months if nothing else in the person’s lifestyle changes,” she added.
Because of this, Connell recommended viewing pomegranate juice as “a helpful piece of a heart-healthy pattern”—not a stand-alone treatment for hypertension or a replacement for prescribed medications or lifestyle changes like reducing sodium intake, exercising, and improving sleep.
Pomegranate juice is rich in antioxidants, including polyphenols like punicalagins and anthocyanins, Routhenstein said. These compounds appear to support blood pressure and vascular function in several ways, Connell added.
For instance, punicalagins may increase nitric oxide availability in blood vessels and reduce oxidative stress caused by unstable molecules called free radicals. They may also help blood vessels relax. “Nitric oxide is one of the key molecules your body uses to regulate blood flow and blood pressure, so anything that helps preserve it may support healthier readings,” Connell explained.
If you want to try pomegranate juice for its potential blood pressure benefits, 5 to 8 ounces daily is typically enough, Routhenstein said.
To minimize blood sugar spikes, choose 100% pomegranate juice and pair it with a protein or healthy fats—like yogurt or nuts—to slow the absorption of sugars.
Still, it’s best to talk to a healthcare provider before making pomegranate juice a regular part of your diet if you have type 2 diabetes. “While both pomegranate juice and fresh pomegranates contain compounds that help with blood sugar, pomegranate juice in its concentrated form has a slightly higher glycemic index,” Samara Sterling, PhD, RD, DipACLM, a nutrition scientist with expertise in the use of plant-based nutrition for the prevention and management of chronic diseases, told Health.
Pomegranate juice can also affect liver enzymes that help metabolize certain medications. If you take blood pressure-lowering medication, blood thinners, cholesterol-lowering drugs, or some ACE inhibitors, consult your doctor before adding them to your routine, Routhenstein advised.
