Heart disease is the leading cause of death globally, claiming millions of lives each year. But what if you could take a sip of heart health? While there’s no single magic potion, incorporating certain beverages into your daily routine can be a delicious way to support a healthy heart. Here’s where science comes in: research suggests these 14 drinks might benefit your cardiovascular system, backed by facts, statistics, and credible studies.
Water (The Undisputed Champion)
Stay hydrated, stay healthy. The heart is akin to an engine that runs smoother on water. The American Heart Association suggests maintaining good hydration to help the heart pump blood more efficiently. Personal hydration needs vary, but starting with a few glasses of water a day is a smart move.
Green Tea (Packed with Antioxidants)
A cup of green tea might be more beneficial than you think. It’s packed with antioxidants like epigallocatechin gallate, which a 2019 meta-analysis in the Journal of the American Heart Association linked to lower levels of LDL cholesterol. Enjoy it without sugar for the maximum benefit.
Hibiscus Tea (Potential for Blood Pressure Control)
Already known for its vibrant color and unique flavor, hibiscus tea could also help your heart. Research, including a 2015 review in the Journal of Nutrition, indicates its potential to lower blood pressure, a major heart disease risk factor. Always consult your doctor if you’re on medication, as interactions can occur.
Tomato Juice (Lycopene Powerhouse)
Not just a breakfast staple, tomato juice is rich in lycopene. This antioxidant may help reduce the risk of stroke, according to a study in Circulation: Journal of the American Heart Association. Opt for low-sodium options to keep heart health in check.
Tart Cherry Juice (Anti-Inflammatory Properties)
This juice isn’t just for post-workout recovery. Tart cherry juice contains anthocyanins, which may help reduce inflammation and support heart health, per a 2012 study in the British Journal of Sports Medicine. However, moderation is key due to its sugar content.
Low-fat or Fat-free Milk (Essential Nutrients)
Rich in calcium, potassium, and vitamin D, low-fat or fat-free milk can play a part in a heart-healthy diet. A 2016 study in the American Journal of Clinical Nutrition noted its association with reduced cardiovascular disease risk. Choose unsweetened varieties to avoid extra sugars.
Plant-based Milk Alternatives (Fortified Options)
Plant-based milk fortified with calcium and vitamin D is an excellent alternative for those avoiding dairy. While generally lower in protein, they can still support heart health when chosen carefully. Read labels to avoid added sugars and excess additives.
Red Wine (In Moderation – The Science is Still Evolving)
A glass of red wine may benefit your heart thanks to resveratrol, an antioxidant. The American Heart Association notes moderate consumption could be helpful, but moderation is key. Excessive drinking is a risk factor for heart disease, so keep it to one glass per day for women and two for men.
Coffee (Black is Best – Focus on Moderation)
Coffee in moderation can be part of a heart-healthy diet. It may help reduce inflammation and improve blood vessel function. The American Heart Association recommends up to 400 milligrams of caffeine daily (about four cups of brewed coffee), but watch for added sugars in flavored coffees.
Sparkling Water (A Fizzy Alternative)
Choosing sparkling water over sugary sodas can aid in maintaining a healthy weight, thus supporting heart health. Enjoy the fizz without the guilt by choosing plain or naturally flavored options without added sugars or sweeteners.
Pomegranate Juice (Nitric Oxide Booster)
Pomegranate juice is rich in polyphenols that may enhance blood flow by boosting nitric oxide levels in the body. A 2014 study in Nutrition Research suggested it might improve blood flow, but remember to choose unsweetened versions to dodge the high sugar content.
Berry Smoothies (Packed with Antioxidants and Fiber)
Blending a smoothie with berries can offer a heart-healthy treat, rich in antioxidants and fiber. These nutrients support heart health by protecting against damage and managing weight. Avoid adding extra sugars to keep it beneficial.
Kombucha (Potential Gut Health Benefits)
Kombucha, while trendy, may offer more than just good taste. Some research links it to improved gut health, which can be beneficial for heart health. A 2020 review in Nutrients explored its potential benefits, but choose low-sugar options and discuss with your doctor before starting.
Plant-Based Protein Shakes (For Those Following Specific Diets)
Plant-based protein shakes can be a wise addition for those on vegan or vegetarian diets, helping to meet protein needs. Look for shakes fortified with heart-friendly nutrients like calcium and vitamin D, and avoid those with excessive sugars or artificial additives.
