A certain drink could help reduce blood pressure and cholesterol (Image: Getty)
A popular drink costing just 14p could help people living with two dangerous health conditions, according to research. Consuming this beverage as part of a healthy, balanced diet could aid in lowering blood pressure and cholesterol.
Having high blood pressure and high cholesterol is prevalent across the UK. It is thought that nearly half of all Brits are contending with high cholesterol, while approximately one-third are battling elevated blood pressure.
Both conditions are well-established risk factors for heart attacks and strokes. It is widely known that certain dietary changes can help manage both issues.
Cutting back on saturated fats can bring down cholesterol levels, while reducing salt consumption can have a positive effect on blood pressure. One particular drink, however, may tackle both concerns simultaneously.
Research has indicated that orange juice could help reduce both cholesterol and blood pressure levels.
To lower your cholesterol, the NHS recommends you eat less fatty food (Image: Getty)
Blood pressure
A 2021 study, published in the European Journal of Nutrition, found that over a 12-week period, orange juice was able to lower blood pressure in participants. The researchers explained: “Hesperidin in orange juice reduces systolic blood pressure and pulse pressure after sustained consumption, and after a single dose, the chronic consumption of hesperidin-enriched orange juice enhances its postprandial effect.”
They recommended that: “Hesperidin-enriched orange juice could be a useful co-adjuvant tool for blood pressure and pulse pressure management in pre- and stage-1 hypertensive individuals.” A further study, published in the Arya Atherosclerosis journal in 2013, also examined the effects of orange juice on blood pressure. It discovered that drinking orange juice over a period of 60 days can result in a “significant” reduction in blood pressure levels.
The study authors noted: “Commercial citrus sinensis juice significantly decreased blood pressure. Higher flavonoid, pectin, and essential oils content of concentrated products compared to natural juice might have been responsible for this finding.”
To help lower your blood pressure, the NHS recommends you:
- Have a healthy, balanced diet
- Exercise regularly – aim to do at least 150 minutes of exercise a week
- Lose weight if you’re overweight
- Do not eat too much salt – avoid salty food or adding salt to your meals
- Do not drink too much alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
- Do not drink too much caffeine – drinks high in caffeine include coffee, tea and cola
- Do not smoke
Read more: Cardiologist’s new cholesterol warning for anyone on keto diet
Read more: Surprising health benefit of red wine and how it can lower cholesterol
High cholesterol
Regarding cholesterol management, a 2023 publication in the Lipids in Health and Disease journal shed light on the potential advantages of consuming two glasses of orange juice daily. The research involved 129 people aged between 18 and 66, with 41 per cent of them drinking approximately 480ml of orange juice every day for at least one year. The findings revealed that these habitual orange juice drinkers had “significantly lower” total cholesterol levels by the study’s conclusion. This beneficial effect was observed across participants with both normal and elevated cholesterol levels.
By comparison, those who did not consume orange juice daily failed to experience such improvements. Moreover, a separate meta-analysis indicated that regular orange juice consumption could prove effective in lowering levels of low-density lipoprotein (LDL), commonly referred to as “bad” cholesterol.
The analysis, which drew upon data from nine individual studies, showed no meaningful effect on the serum levels of total cholesterol and high-density lipoprotein (HDL), also termed “good” cholesterol.
To reduce your cholesterol, the NHS advises you:
- Eat less fatty food
- Exercise more
- Stop smoking
- Cut down on alcohol
At present, Tesco is offering a litre of smooth orange juice for £1.45, equating to 14p per 100ml serving. However, it is crucial to recognise that each serving contains approximately 24 grams of sugar – a significant factor for diabetics or those attempting to shed weight.
If you have any worries about your cholesterol or blood pressure, you should consult your GP.
