Drinks that raise blood pressure: Which to eliminate if you have hypertension

When diagnosed with high blood pressure, one of the most immediate changes should occur in what we drink. Although many focus on food, beverages are equally important in controlling hypertension. British Heart Foundation specialists warn that small adjustments in daily drink choices can make a significant difference in blood pressure levels and prevent future complications.

The importance of reviewing what you consume

Hydration levels and the types of drinks we choose have a direct influence on our blood pressure. Therefore, for those with hypertension, making conscious decisions about what to drink becomes a fundamental part of treatment. Along with regular physical activity, maintaining a healthy weight, and following specialized dietary plans like the DASH diet (Dietary Approaches to Stop Hypertension), selecting the right beverages can help keep values under control.

The DASH diet emphasizes limiting sodium intake to no more than 2,300 mg daily, as well as promoting the consumption of naturally low-sodium foods, fat-free dairy products, whole grains, fruits, vegetables, lean meats, and alternative proteins such as lentils, nuts, quinoa, and tofu. These heart-healthy nutrients, rich in fiber, antioxidants, and anti-inflammatory compounds, help reduce fluid retention caused by excess salt, preventing blood volume from increasing pressure on the arteries.

Alcohol: The main enemy

Alcohol tops the list of dangerous drinks for those with high blood pressure. Excessive consumption not only raises blood pressure values but also promotes the development of heart disease and strokes, according to Medical News Today.

In addition to these cardiovascular risks, alcohol presents multiple other problems. It provides empty calories that contribute to involuntary weight gain, causes dehydration (especially severe in older adults who already lose their sense of thirst according to the National Council on Aging), and has a direct effect on blood vessels. Although it temporarily relaxes them, lowering pressure momentarily, after prolonged or large quantities of consumption, pressure tends to rise even higher than initial levels.

All forms should be avoided: beer, cocktails, wine, spirits, and alcoholic beverages mixed with soft drinks.

Caffeinated drinks: Moderation is necessary

Although not prohibited like alcohol, caffeine can temporarily raise blood pressure. According to the British Heart Foundation, this effect usually diminishes when consumption is reduced, but specialists recommend maintaining moderate intake and consulting a doctor about a safe dose for each patient.

It is important to remember that caffeine is not limited to coffee or tea. It is also present in energy drinks, cola sodas, chocolate, and other products that many people do not associate with this stimulant.

Sugary drinks: The silent risk

Sodas, processed juices, bottled teas, and sports drinks pose another significant threat to blood pressure. Sugar plays a key role in increasing the risk of hypertension, especially when consumed excessively and regularly, according to the health portal Vimec.

High sugar intake increases systolic blood pressure, promotes inflammation, and causes insulin resistance. Additionally, these drinks provide empty calories that contribute to weight gain, a factor that alone alters pressure levels. The data is conclusive: people who get more than 25% of their daily calories from sugar are up to three times more likely to develop heart disease compared to those who consume it in moderation.

Safer options to stay hydrated

Eliminating these drinks does not mean being without options. Plain water, sugar-free mineral water, unsweetened infusions, and even natural juices in small amounts offer healthy alternatives that protect your blood pressure while keeping you properly hydrated.

Controlling hypertension requires a comprehensive approach, but limiting or completely avoiding these tension-raising drinks can be an extremely effective strategy to achieve it.