Cherries can meaningfully lower blood pressure, particularly the systolic number (the top reading). In a 12-week clinical trial of older adults, drinking tart cherry juice daily reduced systolic blood pressure by 4.1 mmHg, dropping the average from 141.4 to 137.3. That may sound modest, but reductions in that range are associated with a lower risk of heart attack and stroke at the population level.
How Cherries Lower Blood Pressure
The deep red and purple pigments in cherries belong to a class of plant compounds called anthocyanins. These compounds work on blood pressure through two main pathways. First, they boost production of nitric oxide, a molecule that signals blood vessels to relax and widen. Anthocyanins do this by increasing the activity of the enzyme responsible for generating nitric oxide in the lining of your blood vessels. Wider, more flexible vessels mean less resistance to blood flow and lower pressure readings.
Second, cherries reduce inflammation and oxidative stress, both of which damage the blood vessel lining over time. In one 12-week study of older adults, tart cherry juice significantly lowered C-reactive protein, a key marker of inflammation, while simultaneously improving the body’s ability to repair DNA damage caused by oxidative stress. Researchers concluded that these anti-inflammatory and antioxidant effects are likely part of how cherry juice produces its blood pressure and cholesterol benefits.
Cherries also deliver potassium, a mineral that helps your body flush out excess sodium. A cup of sweet cherries provides about 306 mg of potassium. That’s roughly 7% of what most adults need daily, comparable to a small banana.
How Quickly Cherries Affect Blood Pressure
The effects show up faster than you might expect. In a study of younger men with early-stage high blood pressure, a single dose of tart cherry concentrate lowered systolic blood pressure within two hours. The drop tracked closely with rising levels of specific polyphenol byproducts in the bloodstream, peaking at one to two hours after consumption. So there’s both an acute, same-day benefit and a cumulative benefit that builds over weeks of regular intake.
Tart vs. Sweet Cherries
Most clinical trials on blood pressure have used tart (sour) cherries, specifically the Montmorency variety. Tart cherries tend to have higher concentrations of anthocyanins and other bioactive compounds, which is why researchers favor them. Sweet cherries still contain these same compounds, just in smaller amounts. A separate study found that concentrated sour cherry juice produced significant drops in blood sugar in people with diabetes over six weeks, suggesting tart varieties pack more metabolic punch overall.
That said, you’ll get some benefit from either type. If you find tart cherry juice too sour to drink straight, sweet cherries eaten fresh or frozen still contribute anthocyanins, potassium, and fiber to your diet. Cherries of both types are low on the glycemic index, making them a reasonable fruit choice even if you’re managing blood sugar alongside blood pressure.
How Much to Consume
The trial that documented a 4.1 mmHg systolic reduction used 480 ml (about 16 ounces) of diluted tart cherry juice per day, split into two 8-ounce servings, morning and evening. That 16 ounces was made by mixing roughly 68 ml of Montmorency tart cherry concentrate (equivalent to about 514 grams of whole tart cherries) with water. Other studies that found blood pressure improvements used similar or slightly smaller amounts: 40 grams of concentrated tart cherry juice daily in one trial, and 60 ml of concentrate in another that measured acute effects.
If you’re using a commercial tart cherry concentrate, two tablespoons diluted in water twice a day is a reasonable starting point that aligns with the research dosages. Whole cherries work too, but you’d need to eat a substantial quantity, roughly two heaping cups of fresh tart cherries, to match what the juice studies used.
What Cherries Won’t Do
The clinical evidence so far shows consistent reductions in systolic blood pressure but not diastolic (the bottom number). In the 12-week trial of older adults, diastolic blood pressure, body weight, and insulin resistance didn’t change significantly with cherry juice consumption. This means cherries are useful as one piece of a broader dietary strategy, not a standalone fix for all cardiovascular risk factors.
Cherries fit naturally into the DASH eating plan, which the National Heart, Lung, and Blood Institute recommends for managing blood pressure. DASH calls for four to five servings of fruit per day alongside vegetables, whole grains, and low-fat dairy. Swapping in cherries for some of those fruit servings gives you the added anthocyanin benefits on top of the general advantages of a fruit-rich diet.
Practical Considerations
Sugar content is worth watching. Whole cherries are naturally low-glycemic and come packaged with fiber, so they have minimal impact on blood sugar. Cherry juice concentrate, however, is calorie-dense, and some commercial tart cherry juices have added sweeteners. Look for 100% juice or unsweetened concentrate and dilute it yourself. Canned cherries packed in syrup lose much of their advantage because of the added sugar.
If you’re already taking blood pressure medication, adding cherry juice is unlikely to cause problems based on the available trial data, but the combination could amplify the blood pressure-lowering effect. Track your readings and let your doctor know if you start drinking it regularly, especially if your blood pressure tends to run on the lower side.