3 Drinks to Lower Blood Pressure
Key Points
If you’re trying to bring your blood pressure down, you already know the usual advice: ease up on salty foods and skip sugar-sweetened drinks that can contribute to weight gain and raise your risk of hypertension.
But lowering BP isn’t only about what you cut out. What you choose to drink matters, too. Here are three beverages with evidence behind them—plus one to avoid. Pair them with a nutrient-dense eating pattern and regular movement, and you’ll be stacking the deck in your favor for better blood pressure.
1. Low-Fat or Nonfat Milk
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Raise your glass to milk. It's high in phosphorus, potassium and calcium—three nutrients associated with healthy blood pressure—and it's fortified with vitamin D, a vitamin that promotes healthy blood pressure. A systematic review looking at 19 clinical trials found that diets higher in dairy—whether full-fat or low-fat—did not raise blood pressure.1 In some trials, low-fat dairy was linked to modest reductions in systolic blood pressure. The evidence wasn't overwhelming but it reinforces that dairy can be part of a heart-healthy eating pattern.
Another study in young women found that higher dairy intake was associated with significantly lower systolic blood pressure—about a 6-point difference per additional daily serving. Because the study was observational, it can’t prove cause and effect, but it also supports the idea that dairy can be part of a heart-healthy routine.
2. Hibiscus Tea
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According to research, hibiscus tea contains anthocyanins and other antioxidants that may help blood vessels resist damage that can cause them to narrow.
Drinking hibiscus tea may help lower blood pressure, according to one study that included people in the early stages of hypertension. Participants in the intervention group drank 2 cups of hibiscus tea every morning for one month, which resulted in a significant reduction in blood pressure compared to the control group who did not drink the tea (both groups were advised on blood pressure reduction lifestyle and dietary changes, as well).
A review study found that higher intake of hibiscus was linked to reductions in both systolic and diastolic blood pressure, and the effect tended to grow with greater amounts or longer use. The results varied depending on the dose, the form used—such as tea versus extract—and the individual’s starting blood pressure, but overall the evidence supports hibiscus as a promising addition to a blood-pressure-friendly routine.
3. Pomegranate Juice
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If you're worried about your blood pressure, it's time you said hello to this sweet ruby-red fruits. Loaded with potassium and other heart-healthy nutrients, lab tests show pomegranate juice has up to three times the antioxidant activity of green tea. And a review study found that drinking 6 ounces of pomegranate juice daily for six weeks significantly reduced blood pressure in people with Type 2 diabetes as compared to those who didn't drink the pomegranate juice.
Another review of clinical trials found that pomegranate juice can modestly lower blood pressure. In the studies, people who drank up to about 300 mL (about 10 ounces) a day saw an average drop of around 5 points in systolic pressure. It’s not a cure-all, but it’s a solid, evidence-backed option to include in a heart-healthy routine.
One Drink to Limit: Alcohol
Research shows a clear link between alcohol and higher blood pressure. A review found that alcohol can push blood pressure higher through several pathways in the body, especially when drinking goes beyond low levels. The authors of the study also noted that drinking too much over time can contribute to organ damage linked to hypertension.
A systematic review of 23 cohort studies reached a similar conclusion, finding an almost linear rise in hypertension risk as alcohol intake increased.10 Even low to moderate drinking has been linked with higher systolic and diastolic numbers. Cutting back—or avoiding alcohol altogether—can support better blood-pressure control.
Our Expert Take
Lowering blood pressure isn’t about chasing quick fixes—it’s about building habits that steadily support your heart and blood vessels over time. Drinks like low-fat milk, hibiscus tea and pomegranate juice can play a helpful role, but they work best when they’re part of a bigger pattern: eating more whole foods, staying active, sleeping well and managing stress.
And while alcohol is common in many people’s routines, the evidence is clear that drinking less is one of the simplest ways to help your numbers move in the right direction. Small daily choices add up, and the more consistently you make them, the more your blood pressure benefits.