Beetroot juice has the strongest clinical evidence for lowering blood pressure, with studies showing it can reduce systolic blood pressure by about 5 mmHg within hours of drinking it. Pomegranate juice and unsalted tomato juice also show meaningful effects, though through different mechanisms. The key is choosing the right juice, keeping portions moderate, and understanding that juice works best alongside other healthy habits.
Beetroot Juice Has the Strongest Evidence
Beetroot juice lowers blood pressure through a well-understood chemical chain reaction in your body. The juice is rich in inorganic nitrate, which bacteria on the back of your tongue convert into a related compound called nitrite. Once you swallow, that nitrite enters your bloodstream and gets converted into nitric oxide, a molecule that relaxes and widens blood vessels. Wider blood vessels mean less resistance, which means lower pressure.
In a study published in the American Heart Association’s journal Hypertension, a single serving of beetroot juice containing a moderate nitrate dose reduced systolic blood pressure by 5.4 mmHg, with the effect peaking a few hours after drinking it. A higher-dose nitrate supplement produced an even larger drop of 9.4 mmHg at the six-hour mark. For context, a 5 mmHg reduction in systolic pressure is clinically meaningful and similar to what some first-line blood pressure medications achieve.
Most studies use about 250 ml (roughly 8 ounces) of beetroot juice daily. The taste is earthy and not for everyone, but mixing it with a small amount of apple or lemon juice can help without undermining the benefits.
Pomegranate Juice Targets a Different Pathway
Pomegranate juice works through a completely separate mechanism. Your body produces an enzyme called ACE (angiotensin-converting enzyme) that tightens blood vessels. Several common blood pressure medications work by blocking this enzyme, and pomegranate juice contains natural compounds that do something similar. Research published in the Journal of Agricultural and Food Chemistry identified three specific polyphenols in pomegranate that are potent ACE inhibitors, with one of them effective at extremely low concentrations.
The blood pressure reductions from pomegranate juice tend to be more modest than beetroot, and the research base is smaller. Still, drinking about 8 ounces daily has been linked to lower systolic and arterial blood pressure in earlier clinical work. Because it acts on a different system than beetroot juice, some people alternate between the two.
Unsalted Tomato Juice Shows Promise
Tomato juice is an overlooked option, but the “unsalted” part matters enormously. Regular tomato juice can contain 600 mg or more of sodium per cup, which would raise blood pressure rather than lower it. Unsalted versions, by contrast, deliver lycopene and potassium without the sodium penalty.
In a recent controlled trial, people with prehypertension who drank 200 ml of unsalted tomato juice daily for two weeks saw their systolic blood pressure drop from an average of 131 to about 119 mmHg. That’s a reduction of roughly 12 points. The group that combined tomato juice with daily walking (at least 5,000 extra steps) saw an even larger drop, from 129 to 110 mmHg systolic, along with a significant decrease in diastolic pressure. The study was small (34 participants, all young adults), so the size of the effect may not translate exactly to older populations. But the direction of the results is consistent with larger studies on tomato-derived nutrients and heart health.
What About Tart Cherry and Berry Juices?
Tart cherry juice and blueberry juice are often promoted for blood pressure, largely because they’re rich in anthocyanins, the pigments that give berries their deep color. These compounds do have antioxidant and anti-inflammatory properties. However, a systematic review and meta-analysis of randomized controlled trials found that tart cherry juice had no statistically significant effect on either systolic or diastolic blood pressure. It may offer other benefits for recovery and sleep, but the blood pressure case is weak compared to beetroot or pomegranate.
Blueberry juice and concentrate have shown mixed results in smaller trials. If you enjoy these juices, they’re unlikely to hurt, but they shouldn’t be your first choice if blood pressure is your primary concern.
A Warning About Grapefruit Juice
Grapefruit juice deserves special mention because it can be dangerous if you take blood pressure medication. Grapefruit interferes with an enzyme system in your intestines called CYP3A4, which helps break down many drugs before they fully enter your bloodstream. Drinking grapefruit juice can reduce this enzyme’s activity by nearly half within four hours, causing medication levels to spike far higher than intended.
This interaction is especially serious with certain calcium channel blockers, a common class of blood pressure drugs. Affected medications include felodipine, nicardipine, nifedipine, nimodipine, and nisoldipine. The consequences can range from headaches and flushing to dangerously low blood pressure and, in rare cases, heart complications. If you take any blood pressure medication, check with your pharmacist before adding grapefruit juice to your routine.
How Much Juice Is Safe to Drink
Juice contains natural sugar and calories, so more is not better. A large study tracking over 80,000 postmenopausal women through the Women’s Health Initiative found that drinking up to 8 ounces of 100% fruit juice daily carried no increased risk of hypertension or diabetes. But drinking 24 ounces or more per day, particularly of non-citrus juices, was linked to higher hypertension risk. The sweet spot appears to be one 8-ounce serving per day.
This makes practical sense. At 8 ounces, you get the beneficial compounds (nitrates from beets, polyphenols from pomegranate, lycopene from tomatoes) without overloading on sugar. Juice also lacks the fiber found in whole fruit, which slows sugar absorption and feeds beneficial gut bacteria. For general health, eating whole fruits alongside your one daily glass of juice is a better strategy than relying on juice alone.
Putting It Into Practice
If you’re choosing one juice specifically for blood pressure, beetroot juice has the most robust evidence and the fastest observable effect. An 8-ounce glass daily is a reasonable starting point. Pomegranate juice is a solid second option, particularly if you find beet juice unpalatable. Unsalted tomato juice is widely available and inexpensive, making it the most practical choice for daily use, especially when paired with regular physical activity.
No juice replaces medication for people with diagnosed hypertension. But for those with mildly elevated readings or anyone looking to support their cardiovascular health through diet, these juices offer a measurable, evidence-backed benefit. Keep portions to 8 ounces, choose unsweetened and unsalted versions, and treat juice as one tool in a broader approach that includes movement, potassium-rich foods, and managing sodium intake overall.