If you have high blood pressure, what you drink matters just as much as what you eat. It’s easy to overlook, but many common beverages can significantly impact your cardiovascular health. Some drinks can spike your blood pressure almost instantly, while others cause damage over time, leading to or worsening hypertension.
That’s why today, we’re breaking down the 7 worst drinks for high blood pressure – the ones you absolutely need to be aware of and, ideally, avoid. Stick around because we’ll also give you practical, healthier swaps for each of them. Let’s dive in!
1. Pre-made Juices & Smoothies.
Kicking off our list at number one are many pre-made juices and bottled smoothies. These might seem like a healthy choice, especially with all the fruit on the label, but they often pack a surprising amount of hidden sugars. Even if they claim "no sugar added," they contain concentrated fruit sugars, and when you remove the fiber, your body processes these sugars very quickly.
This excess sugar leads to insulin resistance, which is a known contributor to elevated blood pressure. Think about it: a small bottle of juice can have as much sugar as a can of soda! A much better alternative? Freshly squeezed juice in moderation, where you control the ingredients, or even better, infused water with natural fruit flavors.
2. Soda.
And speaking of soda, at number two, we have both regular and diet sodas. This might seem obvious for sugary sodas, as their high sugar content contributes to inflammation and weight gain, both detrimental to blood pressure.
But don’t be fooled by diet sodas either. Research suggests that, artificial sweeteners found in diet drinks may still trigger insulin spikes, and have negative effects on gut health, indirectly impacting blood pressure regulation. The worst offenders here are often colas, which are high in phosphoric acid, adding another layer of potential health concerns. Ditch the fizzy sugar water for plain water, or unsweetened sparkling water with a slice of lemon.
3. Energy Drinks.Coming in at number three, and this one should be no surprise: energy drinks. These are a major red flag for anyone with high blood pressure. They deliver an extreme cocktail of caffeine, sugar, and often other stimulants like guarana and taurine, which put immense stress on your heart and cardiovascular system.
The rapid and significant increase in heart rate and blood pressure, from energy drinks is not just temporary; consistent consumption can lead to long-term vascular damage. That quick energy boost is simply not worth the long-term risk to your heart. Instead, opt for black coffee in moderation, or better yet, green tea, which provides a gentler caffeine boost along with beneficial antioxidants.
4. Coffee.
Now, this next one might surprise some of you: coffee. While a moderate amount of coffee has been linked to some health benefits, caffeine can temporarily raise blood pressure, even in regular drinkers. If you’re already managing hypertension, this temporary spike can be problematic.
Excessive coffee consumption, particularly four or more cups daily, can keep your pressure elevated for longer periods, putting continuous strain on your arteries. Even cold brew, which has slightly less caffeine, can still be an issue for those sensitive to caffeine’s effects on blood pressure. Our tip here? If you’re sensitive, try scaling back or switching to decaffeinated coffee, or delicious herbal teas.
5. Alcohol.
At number five, we have alcohol. It’s well-documented that even moderate drinking—that’s one to two drinks per day—can contribute to elevated blood pressure over time. Heavy drinking, however, is significantly worse, directly damaging artery walls and worsening existing hypertension.
Certain types of alcohol are particularly problematic. Beer, for example, can be surprisingly high in sodium, and many sugary cocktails are packed with empty calories, and ingredients that contribute to inflammation. If you choose to drink, an occasional glass of red wine, limited to one serving, might be a slightly better choice due to its antioxidant content, but moderation is absolutely key.
6. High-Salt Drinks.
Moving on to number six: high-salt drinks. Sodium is a known enemy of healthy blood pressure, and it’s not just found in salty snacks. Many sports drinks, even the sugar-free varieties, contain excess sodium, intended for electrolyte replacement, but often far more than necessary for casual activity.
And watch out for beverages like Bloody Marys and similar cocktails; their savory flavor often comes from a dangerous load of added salt. Even some vegetable juices sneak in added salt for flavor. It’s crucial to watch the labels for sodium content. Aim for beverages with less than 150 milligrams of sodium per serving. Always check before you sip!
7. Licorice Tea.
And finally, at number seven, a less common but important one: licorice tea. While many herbal teas are beneficial, licorice tea contains a compound called glycyrrhizin. This compound can cause your body to retain sodium and lose potassium, leading to an electrolyte imbalance that directly elevates blood pressure.
Even "licorice-flavored" teas or candies, might contain enough of this compound to be problematic for sensitive individuals. It's best to avoid them if you have high blood pressure. On the bright side, there are many safe and even beneficial herbal teas! Chamomile and particularly hibiscus tea are excellent choices, with hibiscus even being shown to help lower blood pressure.
So, to quickly recap, the seven worst drinks for high blood pressure are: pre-made juices and smoothies, soda, energy drinks, excessive coffee, alcohol, high-salt drinks, and licorice tea.
Making conscious choices about what you drink, can be just as impactful as your food choices, when it comes to managing your blood pressure. By swapping out these problematic beverages for water, unsweetened teas, or fresh, whole-fruit options, you’re taking a significant step towards better heart health.
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