High blood pressure may not raise alarm for many, but it does put your heart at great risk of diseases and strokes. According to Center of Disease Control and Prevention (CDC), high blood pressure was one of the primary contributors of 685,875 deaths in US in 2022. The World Health Organization explains that hypertension is when the pressure on your blood vessels is too high, and while it is common, it can be serious if not treated.

Our diet plays a huge role when it comes to managing high blood pressure. Certain foods help our blood pressure stay normal, while others make it worse. According to MedlinePlus making healthy changes to your diet is a proven way of controlling high blood pressure. There are many habits that you should adopt as well like exercising to avoid weight gain, no smoking etc. There are also some foods that naturally help you lower your high blood pressure and one of the most accessible ones are juices. These juices are made with heart healthy vegetables and fruits that have fiber, antioxidants, fats and anti-inflammatory compounds.

Healthy Juices You Can Drink To Lower Your High Blood Pressure

Known as the “silent killer”, there are many ways high blood pressure can affect your health. According to the Heart Organization, untreated hypertension can lead to heart attacks, strokes, brain aneurysm, vision problems, sexual dysfunction and kidney disease/failure. Keeping blood pressure in check needs a combined effort. Eating right and choosing healthy drinks are also very important to manage and prevent high blood pressure issues. Adding these to your daily routine can be a simple way to support your heart health.

Beetroot Juice

According to National Council on Aging (NCOA) beet juice has nitrates, which turn into nitric oxide in your body. This gas helps blood vessels relax and widen, lowering your blood pressure. Drinking beet juice daily can noticeably reduce your blood pressure numbers. Remember to talk to your doctor, especially if you take blood pressure medicine.

Pomegranate Juice

Pomegranate juice might help lower a protein called ACE, which controls blood vessel size. This can help lower blood pressure. According to a study published in the Advanced Biomedical Research 2012, it can also reduce the thickness of arteries, which is good for your heart. Both animal and human studies indicate that regular consumption helps.

Carrot Juice

Carrot juice is full of potassium, which helps your body get rid of extra salt, lowering blood pressure. It also has antioxidants that reduce stress on your blood vessels. According to a 2021 study published in the Nutrients, drinking carrot juice can help keep your arteries healthy and reduce overall blood pressure numbers.

Tomato Juice

Tomatoes have lycopene, a strong antioxidant that fights inflammation. Regularly eating tomatoes or drinking unsalted tomato juice can help lower your blood pressure. In a study published in the European Journal of Preventive Cardiology 2023, researchers saw a 36% decrease in hypertension risk in patients who had heart health issues, diabetes, smokers etc.

Apple Juice

According to the NOAC drinking apple juice in moderation could be good for your heart. It contains antioxidants and polyphenols that can lower cholesterol and reduce inflammation in your blood vessels. Since high cholesterol and high blood pressure are related, this could help your blood pressure too.

Orange Juice

Orange juice offers potassium, vitamin C, and other healthy substances that can help lower blood pressure. Potassium helps widen blood vessels and remove extra salt. According to Cleveland Clinic Health Essentials drinking orange juice regularly can support your heart health and reduce the risk of heart problems.

Cranberry Juice

Cranberry juice has antioxidants called anthocyanins, which can help keep arteries clear. According to American Heart Association Journal, it also has polyphenols, which are good for blood pressure. Drinking cranberry juice can help lower blood pressure and improve cholesterol levels, which supports your heart health.

Celery Juice

In a 2019 study showcased on the 5 International Conference on Public Health, researchers explored the benefits of celery juice on hypertension. They gave celery juice to 24 people and measured their blood pressure before and after. The study found that after drinking celery juice, the numbers of their blood pressure were lower. This means celery juice might help lower blood pressure in people with mild high blood pressure

You are what you eat. This is something we have always emphasized on. We also grew up listening to this from our family. This is because our gut plays a crucial role in our overall health. It helps with digestion, nutrient absorption, and immune system regulation. Recently on X, formerly Twitter, Craig Brockie highlighted the significance of gut health, citing insights from celebrity doctor Steven Grundy.

Grundy has been widely recognized for his work in gut health and in providing strategies to optimize digestive wellness.

The Gut-Health Connection

Your gut is often called your body's second brain. At the core of this relationship lies the enteric nervous system (ENS), often called the second brain. This vast network of neurons embedded in the walls of the gastrointestinal tract sends signals to the brain through the vagus nerve. When we experience "butterflies" before an important event or mood swings after skipping meals, it's a direct result of this communication system in action. One of the most profound discoveries in gut-brain research is that nearly 95% of the body's serotonin—a key neurotransmitter for happiness and emotional balance—is produced in the gut. A healthy digestive system, rich in fiber, probiotics, and whole foods, optimizes serotonin levels, whereas a poor diet can disrupt its production, leading to mood imbalances.

Your gut microbiome is a microscopic world within your body. There are trillions of microorganisms that lives in the environment, some of which also live in your digestive system, which is known as gut microbiome.

It is an ecosystem characterized by its environment and inhabitants. It includes microorganisms like bacteria, as well as viruses, fungi and parasites. Babies for the first time inherit their first gut microbes during vaginal delivery or breastfeeding, which is why it is also important for mothers to take care of their biomes.

Your gut influences many aspects of your health, include the health of your child if you are a new mother. This means we must take care of the food we eat to ensure a symbiotic relationship between gut health and rest of the mental, emotional and physical health.

Gut microbiome can help with digestions, absorb important nutrients, can train your immune system to tell apart from the unhelpful and pathogenic contents, affects your nervous system, secrete hormones through the interaction with endocrine cells, and can in fact cure Hepatic encephalopathy (HE).

Brockie shared that about 70–80% of immune cells are located in the gut, making gut health a key factor in immunity. Dr. Gundry stresses that a healthy gut microbiome can help manage chronic conditions such as:

• Leaky Gut
• Autoimmune Diseases
• Heart Disease

ALSO READ: How Can You Optimize Your Gut Microbiome?

Dr Grundy's Top Strategies For Gut Health

Berberine for Gut Support

Berberine is a well-known supplement for gut health. It aids in:

• Weight management
• Carbohydrate metabolism
• Gut microbiome balance

Dr. Gundry recommends Berberine, particularly for aging individuals, as it helps maintain overall health and metabolic function.

Avoiding Lectins

Lectins are plant proteins that can create microscopic tears in the stomach lining, potentially leading to leaky gut. These proteins also contribute to harmful bacterial growth and digestive discomfort. Dr. Gundry advises avoiding high-lectin foods, including:

• Legumes (e.g., kidney beans, black beans)
• Nightshades (e.g., tomatoes, potatoes)
• Soy products (e.g., tofu, soy sauce)
• Processed foods with added sugars and unhealthy fats

Instead, he suggests consuming fermented foods like yogurt, which are rich in probiotics and beneficial for digestion and overall gut health.

Intermittent Fasting

Dr. Gundry emphasizes the advantages of intermittent fasting, which can:

• Enhance fat-burning
• Boost cellular energy
• Extend lifespan and improve health span

He advises prioritizing nutrient-dense foods during eating windows, such as:

• Vegetables
• Avocados
• High-quality meats

By reducing processed food intake, the body can receive essential nutrients that support digestion and immune function.

Boosting Immunity Through Nutrition

Dr. Gundry promotes the idea that proper nutrition strengthens the immune system. He suggests a four-day gut-soothing meal plan featuring:

• Turmeric root
• Onions
• Garlic
• Black pepper
• Cabbage

Cabbage, in particular, is known to activate gut receptors that calm the immune system, helping the body relax and recover.

Incorporating Healthy Fats

Healthy fats are crucial for gut and overall wellness. Dr. Gundry recommends:

• Olive oil, which is nutrient-dense and promotes satiety
• Avocados, which provide healthy fats and fiber for prolonged fullness

Carnivore diet, the latest wellness fad of the year, is being enthusiastically tried by weight enthusiasts. Proponents of this eating pattern say it helps them stay alert and energetic. While on the other hand, there are people who claim that excess of protein in this diet messes with their skin & hair. Regardless, many end up losing pesky pounds, which has added to its followers.

Recently, one such follower, a social media influencer named Eve Catherine, shared her experience in a TikTok video and informed her followers how this diet landed her in a hospital. A carnivore diet includes meat, poultry, eggs, seafood, fish, and some dairy products. It restricts all vegetables, fruits, grains, legumes, seeds and nuts.

What Did She Eat?

As per the video, she shared that she was eating two or three eggs for breakfast. For lunch, she had high-protein yogurt for lunch, and New York Steak for dinner. It was during her annual checkups that she first noticed high protein in her urine. However, she snubbed the negative incident. However, things turned serious one day after she discovered that she was peeing blood. "I literally woke up one day and I was peeing straight blood the 23-year-old influencer recalled. She admitted that she was once "addicted to protein." She was then put on morphine and passed out a stone."

Also Read: Surprising Way To Manage Your Aviophobia

Can High Protein Be Dangerous To Health?

A high-protein diet is a threat to people with kidney disorders because it intensifies the condition. Other risks of a high-protein diet include:

1. Constipation

A high-protein diet, especially one low in fiber-rich foods like fruits, vegetables, and whole grains, can lead to constipation. Many high-protein plans reduce carbohydrate intake, which often results in cutting out important sources of dietary fiber. Without adequate fibre, bowel movements slow down, leading to digestive discomfort and infrequent or hard stools.

2. Headaches

Switching to a high-protein, low-carb diet can trigger headaches in some people, particularly in the initial stages. This is often due to dehydration or low blood sugar levels, as the body adjusts to burning fat for energy instead of carbohydrates. Additionally, the breakdown of protein produces nitrogen, which can create an excess of ammonia in the body, potentially contributing to headaches.

3. Foul Breath (Halitosis)

Many people on high-protein, low-carb diets experience foul-smelling breath. This is primarily due to a state called ketosis, where the body burns fat instead of carbs for fuel. Ketosis leads to the production of chemicals called ketones, one of which—acetone—is exhaled and has a distinct, unpleasant odour, often described as fruity or like nail polish remover

4. Increased Risk Of Heart Disease

Diets high in animal proteins like red meat and full-fat dairy can raise levels of bad cholesterol (LDL) and saturated fats, increasing the risk of heart disease over time. Some high-protein diets also lack plant-based sources of protein, fiber, and antioxidants, which are protective against heart disease. Furthermore, excessive protein intake can strain the kidneys, especially in people with preexisting kidney issues, indirectly impacting heart health as well.

Also Read: Energy Drinks Destroys Blood Brain Barrier, Leads To Alzheimer's Disease

Regular consumption of energy drinks, especially sugar-free varieties, may damage the brain's protective barrier (blood-brain barrier) and trigger inflammation, a new study, published in Frontiers stated. This study has come as a shocker to many who have been gulping down bottles for mental and physical stimulation. It has also linked these apparent "health drinks" to neurodegenerative diseases such as Alzheimer's and multiple sclerosis.

What Is Blood Brain Barrier (BBB)?

Inside all your blood vessels is a layer of specialized cells called the endothelium. But inside your brain, the endothelium is different. These cells lining the inside of your brain's blood vessels are tightly packed together, forming your blood-brain barrier. They’re so tightly packed that there’s almost no space for anything to slip through without help. These cells have a lipid-based outer membrane. It is because this tightly packed structure that it is able to defend the brain from harmful substances, germs and other things that are dangerous. Besides, this layer also protects the delicate chemical balance inside the brain.

Mice Were Given Water, Energy Drink And Coca-Cola in Study

The study was conducted by researchers at Curtin University, who studied the long-term effects of energy drink consumption on brain health using adolescent male mice. Over 13 weeks, the mice were given either water (control), a regular energy drink (Mother), a sugar-free version of the same drink, or Coca-Cola—all diluted to mimic human consumption patterns.

By the end of the study, all groups consuming sugary or sugar-free beverages showed signs of blood-brain barrier (BBB) disruption. Studies have shown that the breakdown of BBB is linked to conditions like Alzheimer’s, multiple sclerosis and Down's syndrome. It is also a common reason behind stroke, both ischemic and hemorrhagic as it contributes to fluid penetration into the brain tissue and potentially leads to vasogenic edema and further brain damage. Moreover, damage os this layer has also been observed in some cases of epilepsy.

Sugar-Free Energy Drinks Cause Inflammation

Interestingly, while both the regular and sugar-free energy drinks disrupted the BBB, only the sugar-free version triggered notable brain inflammation. Markers of inflammation were significantly higher in the group consuming sugar-free versions of this drink, indicating increased activation of immune cells in the brain.

The study also found changes in blood pressure, blood sugar levels, and inflammatory markers in the blood. Both energy drink types, as well as Coca-Cola, caused elevated blood glucose (hyperglycemia). Surprisingly, sugar-free drinks also led to this spike. At the same time, blood pressure dropped in some mice—a pattern previously linked to longer-term energy drink use.

The researchers concluded that chronic energy drink intake—particularly sugar-free versions—could weaken the blood-brain barrier and promote brain inflammation. These effects appear to be connected to shifts in blood pressure, blood sugar, and inflammatory chemicals in the body.

More Empirical Evidence Needed To Support The Study

While this study was conducted on mice, the findings raise concerns about frequent energy drink consumption in youth. However, more research is needed to generalise this to humans. Regardless, the results suggest moderation is key when it comes to these highly caffeinated beverages.