If you have high blood pressure, you are putting your body at risk of future complications such as heart and kidney disease, stroke, and even eye problems. Although genetics may play a role in your hypertension, there’s also a good chance that what you eat has a significant impact.
Fortunately, as your drinking and eating habits might raise blood pressure, changing them can help to reduce it. We talked to Tammy Lakatos Shames and Lyssie Lakatos, authors of The Nutrition Twins’ Veggie Cure about the types of drinking behaviors to pursue if you have elevated blood pressure.
1 — Add tart cherry juice into your daily smoothie.
This smoothie is high in phenolic antioxidants, which the Nutrition Twins claim help to lower blood pressure.
The Nutrition Twins explain, “Cherry juice’s power is comparable to blood pressure-lowering medicines. One study revealed that cherry juice decreased blood pressure by 7% in men with high blood pressure.”
“You may also try adding a spoonful of cherry juice to your yogurt or oatmeal for extra taste as well as blood pressure-reducing advantages,” says the Nutrition Twins.
2 — Drink green tea every day.
The Nutrition Twins state, “You may reduce your blood pressure by a lot in just 12 weeks by drinking green tea. Although it’s difficult to say how much tea is needed, studies show that you can lower your systolic blood pressure by 2.6 mm and diastolic blood pressure by 2.2 mm with three to four cups of tea daily.”
Although twelve to sixteen ounces appears to be a lot of intake every day, the Nutrition Twins say that it’s easier than you might think. This is due to the fact that teacups are smaller than glasses are and range from four to six ounces in volume. As a result, you’ll only be consuming around 12 to 16 ounces. They also propose that instead of having your Frappuccino snack, you should have a matcha latte to get your green tea fix.
3 — Drink beet juice prior to your workouts.
Beetroot juice has been shown in a twenty-year study to have a beneficial effect on blood pressure. This is due to the nitrates found in beetroot, which the body transforms into nitric oxide.
“Dilating blood vessels and lowering blood pressure is aided by nitric oxide,” The Nutrition Twins note. “This can give you even more benefits during your exercise since beet juice helps the blood vessels dilate, boosts blood flow to your muscles during exercise, and lowers the amount of oxygen your muscles require as they’re able to work more efficiently.”
However, in order to maintain long-term advantages, the Nutrition Twins advise that you continue drinking beetroot juice and incorporate it into your daily routine.