Research has shown that a beloved fruit juice that costs as little as 9p a glass could help tackle two serious health conditions. Both high blood pressure and high cholesterol are major issues in the UK.
Nearly half of Brits are thought to be battling high cholesterol and a considerable one-third struggle with heightened blood pressure. These are both major contributing factors for heart attacks and strokes.
It is well established that making certain changes to your diet can help with both conditions.
Limiting saturated fats can reduce cholesterol levels, while lessening salt intake can positively impact blood pressure.
One drink, however, could have an effect on both. Studies have shed light on the potential of orange juice as a means to attenuate cholesterol and blood pressure.
Blood pressure
A 2021 study, published in the European Journal of Nutrition revealed that over a 12-week period, orange juice could lower blood pressure in test subjects. 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 delved into the impact of orange juice on blood pressure. It has found that sipping on orange juice for a period of 60 days can lead to 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.”
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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
High cholesterol
In terms of cholesterol management, a 2023 publication in the Lipids in Health and Disease journal highlighted the potential benefits of drinking two glasses of orange juice daily. The research involved 129 people aged between 18 and 66, with 41 per cent of them consuming approximately 480ml of orange juice every day for at least one year.
The results indicated that these regular orange juice drinkers had “significantly lower” total cholesterol levels by the end of the study. This positive effect was consistent among participants with both normal and high cholesterol levels.
In contrast, those who did not drink orange juice daily did not see such improvements. Furthermore, another meta-analysis suggested that frequent orange juice consumption could be effective in reducing levels of low-density lipoprotein (LDL), commonly known as “bad” cholesterol.
The analysis, incorporating data from nine separate studies, revealed no significant impact on the serum levels of total cholesterol and high-density lipoprotein (HDL), also known as “good” cholesterol.
To lower your cholesterol, the NHS recommends you:
- Eat less fatty food
- Exercise more
- Stop smoking
- Cut down on alcohol
Currently, Tesco is selling a litre of smooth orange juice for 89p, working out as 9p per 100ml serving. But it is essential to note that each serving contains roughly 24 grams of sugar – an important consideration for diabetics or those trying to lose weight.
If you have any concerns regarding your cholesterol or blood pressure, you should speak to your GP.