If you’re on the search for natural remedies for high blood pressure and ways to support your overall heart health, today’s post is for you! I’m sharing 3 homemade drinks that may help to lower blood pressure and support overall heart health. These drinks are not only great for cardiovascular health, but they’re chock full of antioxidants and nutrients, so they’re also wonderful for your overall wellbeing. I love making these for my husband and I on a weekly basis!
We’ll be making homemade hibiscus tea, blueberry beet juice, and homemade pomegranate juice. And, best of all, these drinks can be prepped in advance. More details on the benefits of these drinks and how to prep them below!
Keep in mind, there is no “miracle drink” or “miracle pill.” These natural remedies for high blood pressure drinks should be consumed in addition to a healthy diet and regular exercise.
Natural Remedies for High Blood Pressure and Heart Health
When it comes to cardiovascular health, we’ve learned that healthy lifestyle changes, such as a healthy diet and exercise, can make a big difference. But, did you know that there are certain foods that may help to benefit your cardiovascular system, in particular?
Including certain heart healthy foods into your weekly diet, such as pomegranate, hibiscus, beets, berries, grapefruit, tomatoes, etc. may have a great impact on your cardiovascular health. As you’ll see below, these foods contain compounds that may help to lower high blood pressure and support your overall heart health. These natural remedies for high blood pressure have little to no side effects and can be a great addition to supporting your overall health.
Disclaimer: Always consult with a medical professional before changing your diet or introducing new remedies, foods, or herbs, especially if you have underlying health conditions and/or are on prescription medication(s). This blog post is for informational purposes only.
Additionally, these foods are loaded with antioxidants and other beneficial nutrients that are also great for your skin, immune system, and overall health.
Drink #1: Blueberry Beet Juice
The star ingredient in this juice recipe is – BEETS! Beets are an underrated superfood that have many health benefits, including cardiovascular benefits.
Benefits of Beets and Beet Juice
Beets contain naturally occurring nitrates that convert to nitric oxide in the body when consumed. This boost in nitric oxide may help to improve blood flow in the body, which is why athletes are known to drink beet juice to enhance performance.[1]
Nitric oxide is a vasodilator, which means it relaxes and dilates the blood vessels, and this in turn allows for better blood flow. One clinical trial showed that a little more than two cups of beet juice per day reduced short term blood pressure and the effects lasted almost 24 hours. [2]
Beets and beet juice are also a good source of potassium, which is an important mineral that can help to relax the walls of blood vessels allowing for improved blood flow.
Daily consumption of fresh beet juice may have a longer lasting effect on blood pressure levels; however, scientists haven’t looked into this in greater detail and more studies need to be done.
Additionally, beets and beet juice may also help to:
- Fight Inflammation thanks to a pigment known as betalains, which posses a number of anti-inflammatory properties [3, 4]
- Improve brain function due to increased blood flow to the brain thanks to the naturally occurring nitrates [5]
- Help prevent cancer thanks to a number of cancer-fighting properties beets contain, including betaine, kaempferol, ferulic acid, caffeic acid, and rutin [6]. Although, more thorough research needs to be done to better understand these connections.
- Improve nutrient levels of folate, manganese, and copper.
In addition to beets, I also add blueberries to this juice recipe to enhance the heart healthy benefits and to get in more antioxidants.
How Much Beet Juice Should You Drink Per Day?
Personally, I would aim to consume 1-2 cups per day if you currently have elevated blood pressure levels (always consult with your doctor first). For preventative measures and for overall health, drinking this beet juice recipe a few times per week is ideal.
How To Prep and Store This Beet Juice Recipe
Slow Juicer Method: If using a slow (masticating) juicer to make this juice recipe, it’ll stay fresh in the refrigerator for up to 5 days and in the freezer for up to 1 month.
High Speed Juicer Method: If using a high speed juicer, it’ll stay fresh in the fridge for up to 2 days and in the freezer for up to 2 weeks.
Drink #2: Pomegranate Juice
Pomegranate and pomegranate juice is quite tart yet absolutely delicious and satisfying. This fruit dates back as far as 5,000 BC and have been a prized fruit in many cultures thanks to its many health benefits.
Benefits of Pomegranates and Pomegranate Juice
Pomegranates are loaded with beneficial antioxidants and polyphenols, which can help to fight inflammation, disease, and support heart health. And, the juice of the pomegranate is where much of the health benefits lie.
In fact, pomegranate juice may help to lower blood pressure by inhibiting an enzyme that naturally occurs in the body, called angiotensin converting enzyme (aka ACE), which produces angiotensin II. Angiotensin II is a substance that constricts blood vessels causing the heart to work harder and can lead to high blood pressure. This is why ACE inhibitors are very common when it comes to lowering blood pressure because they help to relax the veins and arteries.
In some studies, pomegranate juice has been shown to be a natural ACE inhibitor and therefore able to reduce blood pressure with regular consumption. [7, 8, 9, 10]
Pomegranates can also help to fight inflammation, which can improve the health of your arteries.
Of course, as with most natural remedies, more research needs to be done to provide solid evidence and to observe the longterm benefits. Regardless, you can be sure by drinking pomegranate juice regularly, you’ll be consuming an array of health promoting compounds, including antioxidants, polyphenols, and nutrients.
How Much Pomegranate Juice Should You Drink Per Day?
Half a cup of pomegranate juice per day is enough to start reaping the many health benefits of this delicious fruit. See video below on how to easily make homemade pomegranate juice.
How To Store Pomegranate Juice
The homemade pomegranate juice recipe listed below will stay fresh for up to a week in the fridge and up to a month in the freezer.
Drink #3: Hibiscus Tea
Herbal teas can be greatly beneficial to your overall health and hibiscus tea is no exception. This delicious tea is super easy to make and has a number of health benefits, including lowering blood pressure naturally and supporting heart health. I love having hibiscus tea over ice for a refreshing beverage in the warmer months!
Benefits of Hibiscus Tea
Hibiscus tea contains the antioxidant, anthocyanin, which may play a role in lowering mild-moderate blood pressure. It’s thought that this antioxidant may help blood vessels resist damage that can cause them to narrow.
A study done in 2019 showed that participants who drank 2 cups of hibiscus tea every morning for one month resulted in a significant reduction in blood pressure compared to the control group who did not drink the tea. [11]
Other foods high in anthocyanins:
- Blueberries
- Pomegranate
- Raspberries
- Red Grapes
- Purple Corn
- Elderberry
But, hibiscus has far more health benefits than just improving blood pressure. It’s also very high in Vitamin C, polyphenols, and phytochemicals. It contains anti-inflammatory properties, may help to reduce blood lipid levels, and help to control blood sugar levels. [12, 13] Of course, more research needs to be done to further establish these connections and understand the correlations.
How Much Hibiscus Tea Should You Drink Per Day?
Drinking 1-2 Cups of hibiscus tea per day is the ideal.
How To Store Hibiscus Tea?
I like to keep mine stored in the fridge, and it usually doesn’t last longer than a week in our house because it’s so delicious! It’ll stay fresh in the fridge for up to one week and in the freezer for up to one month.
Watch Me Prepare These 3 Drink Recipes
3 Drink Recipes To Reduce High Blood Pressure and Support Heart Health
Video
Ingredients
Blueberry Beet Juice (4-5 servings)
- 5-6 Beet Bulbs, peeled u0026 roughly chopped
- 2 C. Fresh Blueberries
- 1 C. Fresh Pineapple, peeled u0026 roughly chopped (optional addition)
- Juice of 1-2 Lemons
- 1 Cucumber (optional to yield more liquid)
Pomegranate Juice (5-6 servings)
- 3 C. Pomegranate Arils
- Juice of 1-2 Lemons
Hibiscus Tea (8 servings)
- 8 C. Water, divided in half
- 1/2 C. Your favorite sweetener (raw honey, birch xylitol, monk fruit, etc.)
- 1 C. Dried Hibiscus Flower (the brand I use)
- Juice of 1-2 Limes
Instructions
For the Blueberry Beet Juice:
- If using a juicer: Run all ingredients, except the lemon, through a juicer to extract the juice. Then, squeeze the lemon juice into the juice. Stir to combine. Transfer juice to a pitcher, mason jar, or individual to-go bottles.
- If using a blender: Add all ingredients, except the lemon, to a blender along with 3-4 C. of water. Blend until smooth. Then, strain the juice using a nut milk bag, tripled layered cheesecloth, or fine mesh strainer. Transfer juice to a pitcher, mason jar, or individual to-go bottles.
- Drink one cup per day. ENJOY!
For the Pomegranate Juice:
- Add the pomegranate arils to a blender. Pulse/blend for about 10 seconds to release the juice. Feel free to add 1/2-1 C. of water if you want to thin out the consistency and yield more juice.
- Pour this mixture into a nut milk bag, triple layered cheesecloth, or fine mesh strain, and strain the juice. Then, squeeze in the juice of 1-2 lemons. Stir to combine. Transfer juice to a pitcher, mason jar, or individual to-go bottles.
- Drink 1/2 C. per day!
For the Hibiscus Tea:
- In a large pitcher or a bowl with a spout, add in the dried hibiscus. Set aside.
- In a large saucepan over high heat, add 4 C. of water. If using a granulated sweetener, such as birch xylitol, monk fruit, coconut palm sugar, etc., go ahead and add it to the water now. Right before the water breaks into a boil, remove it from the heat.
- Pour hot water over the dried hibiscus, cover with a lid, and let steep for 20 minutes.
- Once it’s done steeping, strain the liquid through a mesh strainer into a large pitcher to separate the liquid from the hibiscus. **If using raw honey to sweeten, you’ll want to add it to the liquid now and stir continuously until it fully dissolves into the liquid.
- Add 4 C. of room temperature or cold water to the hibiscus tea mixture. Squeeze in the juice of 1-2 limes. Stir and place in the fridge until chilled. When ready to serve, pour it over ice and enjoy!
- Drink one cup per day!
Notes
- Leftover Pulp:Â Don’t let the pulp go to waste! Fill ice cube trays with the leftover pulp, add a splash of water, and freeze. Add one cube to your smoothies to increase your fiber intake.
- If using the blender method, this is my favorite nut milk bag for straining juice.
- Large glass measuring bowl with spout
Looking for More Healthy Drink Recipes?
If you’re on the search for more healthy drink recipes, here’s a few of my favorites.
- My Go-To Hormone Balancing Smoothie (support hormone health)
- Meal Replacement Superfood Smoothie (great for boosting weight loss)
- Gut Healing Collagen Smoothie (support gut and digestive health)
- Immune Boosting Vitamin C Smoothie (boost immunity)
