Blood pressure and anxiety levels can be closely linked, as both stress and anxious feelings can cause spikes in blood pressure. Managing both is essential for overall wellbeing, and while you can surely take medication to keep them under control, something as simple as sipping on hot drinks could also help to some extent.
Many hot drinks, such as herbal teas, have calming properties, helping to ease anxiety and support rest. On the other hand, many of these drinks can also aid in lowering blood pressure naturally.
We checked in with several health experts to discover seven hot drinks you should sip on every night to help lower blood pressure and anxiety levels. According to them, some of their top recommendations include green tea, rooibos tea, peppermint tea, and more. Read on to learn about all seven!
1. Green tea
Green tea is known for containing catechins, which are powerful antioxidants that improve blood flow and promote better heart health. On the other hand, it also contains L-theanine, which is known for its calming effects.
"Green tea contains theanine, which helps lower blood pressure and acts as an anti-anxiety compound. Theanine causes your body to produce more GABA, serotonin, and dopamine—calming neurotransmitters that help improve mood and ease anxiety," Dr. Ralph Waldo says.
READ MORE: A Doctor Tells Us The 5 Benefits Of Drinking Green Tea For Aging And How It Can Help You Live Longer
2. Chamomile tea
Chamomile tea contains flavonoids that can promote better health. It can also promote relaxation and reduced anxiety, making it an excellent hot drink to sip on during bedtime.
"Chamomile tea is known for its calming properties. Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. A warm cup of chamomile tea before bed can lower blood pressure and anxiety levels," he notes.
3. Ginger tea
Ginger has many benefits for our overall wellbeing; as Dr. Waldo elaborates, "Ginger turmeric tea contains anti-inflammatory gingerol and curcumin, which can help lower blood pressure. The compounds in ginger and turmeric improve circulation, helping blood flow more freely through the body. Ginger and turmeric also have anxiolytic effects, acting as natural anti-anxiety remedies."
4. Peppermint tea
Peppermint tea contains menthol, a compound known to relax blood vessels and improve circulation. Just like the other teas mentioned, it can also ease tension and anxiety in the body.
"Peppermint acts as a vasodilator, expanding blood vessels and lowering blood pressure. The refreshing, calming aroma of peppermint tea can also help ease anxiety and promote relaxation. The link between these drinks and lower anxiety is that the compounds found in them have anxiolytic and sedative properties, acting as natural remedies for anxiety and insomnia," he reveals. Dr. Waldo also adds, "chronic high blood pressure can increase feelings of anxiety and stress, so lowering blood pressure helps create a sense of calm."
5. Rooibos tea
Rooibos tea is rich in antioxidants such as aspalathin and nothofagin. These can help reduce inflammation and further protect the heart. Additionally, its ability to reduce the stress hormone cortisol can prevent stress-induced spikes in blood pressure.
"Rooibos tea contains polyphenols, which are beneficial for heart health and may improve circulation, though direct blood pressure-lowering effects are limited," said Dr. Harold Hong, MD, MBA, Board-Certified Psychiatrist and Medical Director at New Waters Recovery.
6. Valerian root tea
Valerian root tea helps with increasing levels of gamma-aminobutyric acid (GABA) in the brain, which has a soothing effect on the nervous system. GABA can help to calm brain activity, reduce anxiety, and improve sleep quality.
"Valerian root tea helps relax the body and promote sleep, indirectly reducing blood pressure," Dr. Hong states.
7. Beet juice
Although beet juice is usually sipped when it's cold or room temperature, Rouse reveals that you can totally drink it while hot to reap its relaxation benefits!
"Heating beet juice will not diminish its nitrate content. Warming beet juice gently, similar to how herbal teas are prepared, should preserve its beneficial compounds, including nitrates and antioxidants. Beet juice is packed with nitrates, which the body converts into nitric oxide. This helps to relax and dilate blood vessels, improving blood flow and lowering blood pressure," Veronica Rouse, registered dietitian and expert with WowMD, says.
Furthermore, she notes that research has shown that drinking beet juice can "reduce systolic blood pressure by an average of 4.95 mmHg. These nitrates work by boosting nitric oxide production, which relaxes blood vessels and improves circulation (1)."
