How does blood pressure change when drinking pomegranate juice?
Pomegranate juice (Punica granatum L.) is rich in polyphenols, which are believed to improve blood vessel function and stabilize blood pressure. According to Dr. Melissa Nieves, clinical nutritionist at Menonita Caguas Hospital (India): Polyphenol in pomegranate helps increase production of nitric oxide and inhibit the enzyme convert angiotensin (ACE), helping to dilate blood vessels and reduce blood pressure.
Studies show that drinking about 300 ml/day can reduce cardioversion and depression in people with high blood pressure, but the results are not consistent. A 2023 review shows that 280 ml per day can reduce average atrophy by 6 mmHg, but a higher dose does not improve further, only reducing atrophy by about 3 mmHg. The effects of pomegranate can vary from person to person and are not always maintained long-term, Dr Nieves emphasized.
Mechanisms and accompanying health benefits
Compounds such as pedunculagin, punicalin and gallagic acid in pomegranate work on blood pressure through three mechanisms: reducing oxidative stress, inhibiting ACE enzymes, and increasing nitric oxide. Thanks to that, blood vessels are more elastic and blood pressure is stable.
In addition, pomegranate is also beneficial for the heart thanks to punicalagin, which helps prevent atherosclerosis. Polyphenols also support blood sugar, boost immunity, improve skin and reduce inflammation.
However, pomegranate juice can also cause stomach pain, nausea or constipation, especially when consumed in excess. Because of the high sugar content (about 26 g/cosh), people with diabetes need to be careful. Dr Nieves advises: Before using pomegranate juice as a blood pressure lowering therapy, consult your doctor to ensure safety.
Pomegranate juice is a nutritious drink that can help lower blood pressure and improve cardiovascular health thanks to polyphenols and a dilation mechanism. However, the effectiveness depends on the dosage, timing of the intake and personal health status. Consulting experts is still a necessary step before regular use to achieve optimal benefits.
