3 Dietitians Agree on the Best Morning Drink for Blood Pressure

Some drinks contain nutrients and plant compounds that help blood vessels relax and improve circulation. To find the best option, we asked three dietitians to share their favorite morning drink for maintaining healthy blood pressure.

Beet juice is naturally high 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,” says Avery Zenker, MAN, RD. Health.

Although it doesn’t replace medication, beet juice can be a helpful morning option for people with high blood pressure. “Studies in adults with hypertension (high blood pressure) found that nitrates derived from beets lowered systolic blood pressure (the highest number) by an average of 3 to 4 millimeters of mercury (mmHg) over periods of up to two months,” says Carlyne Remedios, RD, of JM Nutrition. Health.

Zenker adds that beet juice is also rich in antioxidants and potassium. Potassium helps counteract the effects of sodium and promotes healthy blood pressure.

Nutritional breakdown

Here is the nutrient breakdown for 8 ounces (1 cup) of 100% beet juice:

• Calories: 62
• Fat: 0.1 grams (g)
• Sodium: 47 milligrams (mg)
• Carbohydrates: 14.7g
• Fiber: 2.7g
• Protein: 1.8g
• 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 some ways to incorporate beet juice into your morning routine:

• Choose 100% beet juice with no added sugars
• Freeze beet juice in cube trays and mix into smoothies
• Mix beet juice with apple or citrus juice to enhance flavor
• Start with a small amount and gradually increase to avoid stomach upset

Hibiscus tea, made from dried petals of Hibiscus sabdariffa herb, is another morning drink that can help maintain healthy blood pressure. “Hibiscus tea contains antioxidants like anthocyanins that can help relax blood vessels and maintain healthy blood pressure,” says Jennifer Pallian, BSc, RD, registered dietitian and founder of Foodess. Health. “Researchers believe these compounds may help improve circulation and may even act similar to some blood pressure medications.”

Changes are unlikely to occur after the first cup. However, regular consumption can help over time. In one clinical study, adults with mildly elevated blood pressure who drank 3 cups of hibiscus tea daily for six weeks experienced greater reductions in their systolic blood pressure than those who drank a placebo beverage.

Hibiscus tea is naturally caffeine-free, so it can be enjoyed morning or evening, hot or cold.

“The best drinks for blood pressure are low in nutrients that can increase blood pressure and cardiovascular risk, including sodium, added sugar and saturated fat,” Zenker explained.

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 circulation.
• Potassium: Potassium helps the body eliminate excess sodium through urine. This promotes healthy blood pressure levels.
• Antioxidants: Antioxidants like polyphenols and flavonoids help reduce inflammation and protect blood vessels from damage that can increase blood pressure.

Although drinks like beet juice or hibiscus tea can support healthy blood pressure, they work best when included in a balanced diet. Try to include a variety of fruits, vegetables, whole grains, and other heart-healthy foods.