High blood pressure, or hypertension, is defined as 140 over 90 or higher. The first number, or systolic pressure, is force of blood in the arteries as your heart pumps, and the second number is the force when your heart is resting between beats. Hypertension increases your risk of conditions such as kidney disease, stroke and heart disease. Drinking fresh juice can be part of a diet to lower blood pressure. However, get guidance from your doctor if you’ve been diagnosed with prehypertension or hypertension.
Benefits of Juice for Blood Pressure
Juices made from fruits, vegetables or herbs are low in calories, which helps to keep your weight down. Carrying excess weight increases your risk of developing high blood pressure, or makes it worse if you already have it. Also, juices are low in sodium, an electrolyte that increases blood pressure. Fruits and vegetables are good sources of other nutrients, such as potassium, magnesium and fiber — all of which help to lower blood pressure, according to “Your Guide to Lowering Blood Pressure with DASH” a dietary guide to stopping hypertension from the U.S. Department of Health and Human Services. Juices also contain antioxidant compounds such as tannins and flavonoids. Antioxidants protect blood vessels from free radical damage so blood can flow more easily.
Research
In a study published in the journal “Complementary Therapies in Clinical Practice” in May 2011, researchers from Johns Hopkins University School of Nursing investigated the effects of pomegranate juice on high blood pressure. This juice contains high levels of antioxidant tannins. The researchers said that pomegranate may reduce systolic blood pressure and inhibit serum ACE activity. Angiotensin-converting enzyme causes blood vessels to constrict, thereby contributing to high blood pressure. However, the researchers point out that more studies are necessary.
Drinking Juice for Blood Pressure
The American Dietetic Association recommends adults consume at least 2 cups of fruit and 2 ½ cups of vegetables daily. It’s best to eat these foods whole, but you can also consume them in juice form. Whenever possible, buy juice with the pulp in it so you can benefit from the blood pressure-lowering fiber. Otherwise, make your own juice at home and keep the skin and pulp in. Drink fresh juice right after making it, as bacteria builds up quickly in fresh juice. Avoid adding sugar, which worsens high blood pressure. Instead, try adding a spice, such as cinnamon, or a natural sweetener such as stevia, if you want to enhance the flavor of your juice.
Precautions
High blood pressure is a very serious condition that requires medical attention. Your family doctor or a naturopath can recommend other effective treatments, such as regular exercise. Stress-reduction techniques, such as yoga, deep breathing or tai chi can also enhance dietary approaches to treating hypertension. If you have an allergy to fruits or vegetables, try heating them for a few minutes before making juice with them.
References
- American Heart Association: Understanding Blood Pressure Readings
- “Prescription for Natural Cures”; Mark Stengler, N.D.; 2011
- National Heart, Lung and Blood Institute: “Your Guide to Lowering Blood Pressure with DASH”; April 2006
- “Complementary Therapies in Clinical Practice”; The Effects of Pomegranate Juice Consumption On Blood Pressure and Cardiovascular Health; C.B. Stowe; May 2011
- Eatright.org: Health Eating for Women
