What drinks support cardiovascular wellness?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.Choosing the appropriate beverages has a significant impact on cardiovascular health, primarily through hydration and nutrient delivery. As a clinical nutritionist, I have helped patients improve their heart health through a balanced diet. Water is key to hydration, but some teas and infusions offer additional benefits beyond hydration, including support for circulation and blood pressure regulation.
Hydration Essentials
- Drink half your body weight in ounces of water daily (e.g., 75 oz for 150 lb)
- Add lemon or cucumber slices for electrolyte enhancement
- Consume 16 oz (500ml) upon waking to replenish overnight fluid loss
- Monitor urine color to ensure proper hydration levels
Tea Benefits
- Brew green tea 3-5 minutes for maximum antioxidant release
- Choose hibiscus tea for natural blood pressure reduction properties
- Limit caffeine to 200mg daily from tea sources
- Steep herbal blends like rooibos for caffeine-free alternatives
Functional Infusions
- Create ginger-turmeric infusions for anti-inflammatory effects
- Add cinnamon sticks to hot water for circulation improvement
- Steep hawthorn berries overnight for heart tonic benefits
- Combine mint and fennel for digestive support without caffeine
Green tea is a source of catechins, which enhance the elasticity of the arteries. I recommend brewing loose leaves instead of using a teabag to get more antioxidants. Drink your tea between meals to increase nutrient absorption while minimizing iron absorption. I suggest using organic teas to reduce pesticide residues.
The tea made from hibiscus flowers can lower systolic blood pressure naturally as a result of its bioactive components. When making the tea, steep the dried raw flowers for at least ten minutes to maximize efficacy. Continue to take hibiscus tea for several weeks (8 weeks) to see a measurable impact. Hibiscus tea should not be sweetened, as sugar can counteract its beneficial effects.
Reduce your intake of drinks that negatively impact heart health. Drinks that contain added sugars can raise triglycerides and inflammation. Alcohol, even at moderate levels, raises blood pressure. Consider alternatives, such as herbal tea or sparkling water with lemon or lime; these are much more satisfying options.
Plan how and when to consume your beverage. You want most of your fluids pre-7 PM for sleep purposes. Drink an electrolyte drink while exercising. Drink teas that support blood pressure in the afternoon, while cortisol is naturally low. This is when you get the cardiovascular benefits.
Read the full article: 10 Proven Ways to Improve Cardiovascular Health
