In one study , men with early hypertension who consumed 2 ounces of tart cherry juice concentrate had a reduction in systolic blood pressure within 2 hours. In another study , men and women with moderately elevated blood pressure who drank 2 ounces of tart cherry juice concentrate also had a significant reduction in systolic blood pressure within 2 hours.

And in yet another study , men and women who drank 16 ounces of tart cherry juice a day for 12 weeks had significantly lower systolic blood pressure and LDL cholesterol compared to those who drank a placebo. When McHugh was first asked to study if tart cherry juice had any effect on exercise and muscle recovery, he was skeptical.

We decided to repeat that study with tart cherry juice. No one was more surprised by the results than I was," McHugh recalls. So what makes tart cherries so good for your post-exercise muscles?

Inside those bright red orbs are more than 30 phytonutrients that have an anti-inflammatory or antioxidant effect. And what type of athletes may need tart cherry juice the most? McHugh says it could be anyone, from teenagers to professional athletes and every workout warrior in between—but it depends on your schedule.

If you have a training schedule that rotates the muscle groups you're working and incorporates rest days, McHugh says, there's no need to use tart cherry juice or any other intervention to accelerate recovery. In many sports leagues, athletes need to play multiple games a week involving high physical and physiological stress, plus a lot of travel with disrupted sleep.

The seasons become a war of attrition with bodies breaking down slowly," he says. And that's where a daily dose of a nutrient-dense drink like tart cherry juice could help. It could also be beneficial if you're facing an upcoming strenuous activity that is out of the norm.

McHugh uses the example of a recreational skier. In McHugh's opinion, after having studied the impact of tart cherries in many different ways, the main reason he would recommend consistent use of tart cherry juice is the benefit of accelerated recovery during a strenuous season or period of exercise.

He and Amidor also point out that the consistent factor across nearly all of these studies is the benefit of tart cherry juice for inflammation improvements. But for heart health in particular, Amidor says not to lean too heavily on any one thing.

As McHugh points out, it's not just that we have strong evidence that we can benefit from tart cherry juice for arthritis, inflammation, pain relief, recovery, and sleep. He adds, "In practice, if taking the drink habitually, one bottle [8 ounces a day] may suffice.

And what about eating, say, a 1-cup serving of fresh or frozen tart cherries, or a ¼-cup serving of dried tart cherries, or taking a daily cherry extract supplement? While you would gain some of the anti-inflammatory, antioxidant, and melatonin effects from any of these forms, McHugh says you wouldn't get enough to reach the efficacious dose used in these studies.

If the benefits of tart cherry juice intrigue you, the good news is that one or two 8-ounce servings a day isn't an outrageous amount.

Tart cherry consumption with or without prior exercise increases antioxidant capacity and decreases triglyceride levels following a high-fat meal.

Effects of tart cherry juice on biomarkers of inflammation and oxidative stress in older adults. Effects of Montmorency tart cherry supplementation on cardio-metabolic. markers in metabolic syndrome participants: a pilot study. This reduction is comparable to the level achieved by anti-hypertensive medication.

Grown on small family orchards in North America, Montmorency tart cherries have an on-trend taste and in-demand benefits.

More than 50 studies have explored the health-promoting properties of this homegrown superfruit. Read the full American Journal of Clinical Nutrition study to learn more and watch the video below.

Northumbria Montmorency Cherry Juice Research from Northumbria University on Vimeo. You are about to leave choosecherries. com, and be directed to a third-party website that is not associated with Montmorency Tart Cherries.

The link has been provided solely as a convenience to you. Choose Cherries assumes no responsibility for the accuracy, quality, safety or nature of the content on the linked site.

Click Continue to visit the requested site, or Cancel to remain on the current page. Like Us on Facebook Follow Us on Twitter Follow Us on Pinterest Follow Us on YouTube Follow Us on Instagram. Subscribe to the OSS Weekly Newsletter! Sign-Up Here. Tart cherries, which are a sour version of the cherries we commonly eat, have been advertised to do many things such as improve sleep, improve endurance, reduce systolic blood pressure, decrease uric acid, decrease muscle soreness and reduce inflammation.

But is there any evidence that tart cherry juice or extracts of tart cherries can really deliver these benefits? Shira Cohen, Student Contributor 1 Aug Student Contributors. Add to calendar Facebook LinkedIn Tweet Widget.

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You may also wish to listen to our interviews with Dr. Katy Bell of the University of Sydney in Australia, Dr. Randall Zusman of Harvard and Dr. Jari Laukkanen of the University of Eastern Finland.

You will find them in our Show Can You Control Your Blood Pressure Without Drugs? Stay up to date on breaking health news and support our work without the distraction of advertisements.

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Can You Lower Your Blood Pressure With Cherries? Researchers have found that people can lower their blood pressure with cherries, specifically 60 ml of tart cherry concentrate daily. star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty.

Terry Graedon. How Can You Lower Blood Pressure With Cherries? Another reader is curious about the dose to lower blood pressure with cherries: Q. ACE Inhibitors Lower Blood Pressure: A. Other Benefits of Tart Cherries: A review of tart cherry research points out that you can do more than lower blood pressure with cherries.

Learn More: We offer a number of other natural approaches to controlling hypertension in our eGuide to Blood Pressure Treatment. Rate this article star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty star-full star-empty.

About the Author Terry Graedon. Terry taught in the Duke University School of Nursing and was an adjunct assistant professor in the Department of Anthropology. She is a Fellow of the Society of Applied Anthropology.

Antioxidants are also the main reason that professional athletes have even been known to sing the praises of tart cherry juice. They believe it may soothe muscle pain and help reduce inflammation following workouts.

Tart cherries also contain both melatonin — a hormone produced by the brain that controls our sleep-wake cycle — and tryptophan — a protein that helps the body produce melatonin. So, more research is needed to determine if these health claims can be applied to the population as a whole.

Gout is a type of arthritis inflammation caused by a high level of uric acid in the blood. It results in severe pain in one or more joints — usually in the big toe.

Some research has shown that antioxidant-rich anthocyanins in tart cherries can reduce the amount of uric acid in the body, thereby reducing the flare-ups of gout symptoms.

McHugh says it could be anyone, from teenagers to professional athletes and every workout warrior in between—but it depends on your schedule. If you have a training schedule that rotates the muscle groups you're working and incorporates rest days, McHugh says, there's no need to use tart cherry juice or any other intervention to accelerate recovery.

In many sports leagues, athletes need to play multiple games a week involving high physical and physiological stress, plus a lot of travel with disrupted sleep. The seasons become a war of attrition with bodies breaking down slowly," he says.

And that's where a daily dose of a nutrient-dense drink like tart cherry juice could help. It could also be beneficial if you're facing an upcoming strenuous activity that is out of the norm. McHugh uses the example of a recreational skier. In McHugh's opinion, after having studied the impact of tart cherries in many different ways, the main reason he would recommend consistent use of tart cherry juice is the benefit of accelerated recovery during a strenuous season or period of exercise.

He and Amidor also point out that the consistent factor across nearly all of these studies is the benefit of tart cherry juice for inflammation improvements. But for heart health in particular, Amidor says not to lean too heavily on any one thing.

As McHugh points out, it's not just that we have strong evidence that we can benefit from tart cherry juice for arthritis, inflammation, pain relief, recovery, and sleep. He adds, "In practice, if taking the drink habitually, one bottle [8 ounces a day] may suffice. And what about eating, say, a 1-cup serving of fresh or frozen tart cherries, or a ¼-cup serving of dried tart cherries, or taking a daily cherry extract supplement?

While you would gain some of the anti-inflammatory, antioxidant, and melatonin effects from any of these forms, McHugh says you wouldn't get enough to reach the efficacious dose used in these studies.

If the benefits of tart cherry juice intrigue you, the good news is that one or two 8-ounce servings a day isn't an outrageous amount. Tart cherry consumption with or without prior exercise increases antioxidant capacity and decreases triglyceride levels following a high-fat meal.

Effects of tart cherry juice on biomarkers of inflammation and oxidative stress in older adults. Effects of Montmorency tart cherry supplementation on cardio-metabolic.

markers in metabolic syndrome participants: a pilot study. Please note, comments must be approved before they are published. If you want to know what's new in the world of cherries or when we're having a killer sale, just sign up for our newsletter and you'll always be in the know.

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People who suffer from joint pain, arthritis, gout and any other inflammation-induced pain disorder may find relief from tart cherry juice consumption. A study published in Nutrients found that drinking milliliters of tart cherry juice for 12 weeks reduced systolic blood pressure levels.

However, some studies did not find an effect on blood pressure from cherry juice consumption. A systematic review and meta-analysis published in suggests that, based on seven trials, cherry juice consumption does not lead to a significant reduction of systolic or diastolic blood pressure — so more research is needed to make a clear determination.

In a study published in Food and Function , men and women between the ages of 65—80 years consumed milliliters of tart cherry juice or a control drink daily for 12 weeks. At the end of the study period, participants in the treatment group had lower LDL cholesterol and total cholesterol levels. The treatment group did, however, have higher levels of glucose after 12 weeks of juice consumption than the control group.

A study published in Medicine and Sport Science revealed that tart cherry juice is effective in the prevention, treatment and recovery of soft tissue injury and pain.

Among athletes and non-athletes, it has been proven to reduce inflammatory pain, swelling and irritation resulting from muscle injury. Another study, published in the Journal of International Society of Sports Nutrition , found that ingesting tart cherry juice for seven days prior to and during a strenuous running event can work to minimize post-run muscle pain.

Athletes in the study consumed milliliter bottles of cherry juice twice daily for one week. Anthocyanins are a type of flavonoid present in cherries and other deeply red, purple and blue foods.

They work as antioxidants and protect the body from chronic disease, while also improving immune system function. Anthocyanins have can enhance exercise performance and recovery, and improve cognitive function, including memory, coordination and motor skills.

You can find tart cherry juice at most grocery or health food stores. Look for an organic option with no added sweeteners or preservatives. Tart cherry juice powder or capsules are also available, with doses typically around milligrams per day.

An eight-ounce serving of tart cherry juice contains about calories and 37 grams of carbohydrates, so be sure to use it in moderation in order to avoid excess calorie consumption. If you experience adverse reactions to cherry juice, such as digestive problems, discontinue use. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

More Nutrition Dr. Axe on Facebook 82 Dr. Axe on Twitter 4 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Raised blood pressure is the leading cause of deaths from cardiovascular disease, yet relatively small reductions in blood pressure can have a large impact on mortality rates.

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