There are several bad habits that may come to mind when you think about high blood pressure: too much salt, smoking cigarettes, chronic stress, and even poor sleep. But have you ever considered how the beverages you drink on a regular basis might be quietly playing a role in your hypertension risk? As it turns out, factors like sugar and caffeine content are major culprits when it comes to unhealthy blood pressure levels. Knowing which beverages to avoid could be a major key to staying on track with your wellness goals.
To shed some light on a few common drinks that you should consider limiting for lower blood pressure, we spoke to Kezia Joy, a Registered Dietitian Nutritionist and Medical Advisor at Welzo. She warned against energy drinks, fruit juice, soda, and more. Find all of her expert advice and healthy alternatives below.
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1. Energy Drinks
When your morning coffee doesn't cut it, you might seek more caffeine through energy drinks. Unfortunately, consuming these beverages in excess can pose serious risks to your health—including potentially high blood pressure.
"Energy beverages contain extremely high levels of caffeine as well as other stimulant additives that can cause sudden increases in both systolic blood pressure and cardiac output," Joy explains. "Over time, this can be stressful to the cardiovascular system when consumed regularly (especially at excessive serving sizes)."
For alternative pick-me-ups that don't come with these downsides, she recommends green tea or citrus-infused waters.
2. Sugary Soft Drinks (Sodas)
Sorry, soda lovers! It's no secret that this popular beverage is loaded with sugar. But did you know it could also elevate your blood pressure levels when you drink it regularly?
"Consumption of regular sugary sodas has been linked to obesity and altered metabolism; the changes in metabolism are thought to contribute to an increased risk for developing hypertension," Joy tells us. "The excessive intake of sugar can have a negative effect on vascular function over time."
Instead, reach for flavored sparkling water with fresh fruit, or drink an herbal iced tea. Joy says this is "a helpful way to limit daily sugar intake."
3. Excess Coffee Intake
This shouldn't be a surprise, considering energy drinks come with similar risks—Joy warns that you should be careful about having too many cups of joe in the morning.
"Moderate coffee consumption is usually not harmful to your health; however, large quantities of coffee will increase blood pressure in some individuals because it has a stimulatory effect on the body. Some individuals are more responsive than others to this stimulant (caffeine)," she says.
Decaffeinated beverages are always a good option! Once you've had a cup or two of coffee, try hitting the breaks with herbal teas or decaf java.
4. Alcoholic Beverages
That happy hour may not be so happy when you consider what it does to your body.
"Frequent or excessive consumption of alcoholic beverages has been associated with chronic elevation in systolic blood pressure and impaired regulation by the body," Joy warns. "Additionally, chronic use of alcohol contributes to detrimental effects on the cardiovascular system." Say it ain't so!
For this reason and many others, it's best to seek alcohol-free alternatives whenever you can. There's nothing wrong with sipping on a mocktail to look out for your health! And luckily, these days, there are plenty of great non-alcoholic beverages to choose from.
5. Sweetened Fruit Juices
Fruit juice may appear healthier than well-known sugary choices like soda and energy drinks. But as it turns out, most varieties contain just as much sugar. Yikes!
"Even if you drink a 100 percent natural fruit juice, it is still possible that by consuming such products in large amounts, there could be excessive calories and blood pressure issues," Joy says.
"The amount of liquid you consume (portion size) will be critical to this concern," she goes on. "Diluting your juice with water or selecting all-fruit choices can support a reduction in your sugar intake." Got it!
6. Sports Drinks
Sports drinks are another option that have a healthy reputation but a not-so-healthy reality. The sugar content in these beverages may surprise you.
"Sports beverages (like Gatorade) generally include a lot of sugar and sodium that many people do not need," Joy says. "If you are drinking sports beverages regularly and not intensely physically active, your risk for high blood pressure will increase."
When you want hydration without all the sugar, she recommends plain old water, or coconut water for an electrolyte boost. "They provide fluid replacement with less sodium than other hydrating products and also less sugar," she assures us.
The more you know!
