Honey and Blood Pressure: What the Trials Actually Measured
Honey and blood pressure is a common search for people trying to protect their heart. Online articles often suggest honey lowers blood pressure, usually pointing to its antioxidants. The best summary of human trials tells a more cautious story. This article explains what the research on honey and blood pressure found, why antioxidants in a lab do not automatically lower blood pressure in people, and which habits make the biggest difference. For blood fats, see our companion article on honey and cholesterol.
For general education only, not medical advice. Our honey is a food and is not intended to diagnose, treat, cure or prevent any disease.
Blood pressure in brief
Blood pressure measures the force of blood against artery walls. The top number, systolic, is the pressure when the heart beats. The bottom number, diastolic, is the pressure between beats. High blood pressure strains the heart and blood vessels and raises the risk of stroke and heart disease.
Because it often has no symptoms, regular checks are the only way to know your numbers.
What research on honey and blood pressure shows
The 2023 Nutrition Reviews meta-analysis, Effect of honey on cardiometabolic risk factors, included 11 trials that measured blood pressure. Overall, honey did not significantly change systolic or diastolic blood pressure.
A dose-response analysis found systolic pressure fell by less than one point for every extra 10 grams of honey a day. That is a tiny change, and eating more honey to chase it would add a lot of sugar.
| Outcome | Result in the 2023 review |
|---|---|
| Systolic blood pressure | No significant overall effect |
| Diastolic blood pressure | No significant overall effect |
| Dose pattern | Very small drop per extra 10 g of honey |
Why antioxidants are not enough
Honey contains polyphenols, and some polyphenols relax blood vessels in lab and animal studies. But the amount in a spoon of honey is small compared with fruits, vegetables, tea or cocoa. Our article on honey antioxidants puts the numbers in context.
Animal studies on honey and blood pressure sometimes show effects, but animals often get very large doses that would not make sense for people.
Sugar and blood pressure
Diets high in added sugar are linked with weight gain, and excess weight is a major driver of high blood pressure. Some research also links high fructose intake with higher blood pressure. That is one more reason to keep any sweetener, honey included, modest.
What helps blood pressure most
The American Heart Association lists lifestyle changes with strong evidence:
- Eating a DASH-style diet rich in vegetables, fruit, whole grains and low-fat dairy
- Cutting back on sodium
- Staying physically active
- Reaching and keeping a healthy weight
- Limiting alcohol
- Not smoking
- Taking prescribed medicine as directed
Honey and blood pressure medicines
Normal food amounts of honey are not known to interact with blood pressure medicines. Never stop or change your medicine because of something you read about food. Your doctor can help you set targets and adjust treatment.
Using honey in a DASH-style kitchen
Honey can help make low-sodium cooking more appealing. A honey and citrus glaze adds flavor to fish without much salt. A honey and herb dressing brightens vegetables. A spoon of honey in plain yogurt replaces sweetened versions.
Our article on honey lemon water guide has bright, salt-free flavor ideas.
Honey and blood pressure myths
Some posts suggest mixing honey with garlic, cinnamon or vinegar to lower blood pressure. These mixtures have not been shown to work in good human trials. Garlic and other foods have some research of their own, but none replace proven treatment.
Who should be careful
People with diabetes, kidney disease or heart failure often have specific diet plans. Follow your care team's advice on sugars. Never give honey to babies under 12 months.
How to check your blood pressure at home
Home monitors can help you and your doctor see patterns. Sit quietly for five minutes with your back supported and feet flat. Rest your arm at heart level and use a cuff that fits. Take two readings a minute apart and write them down.
Avoid caffeine, exercise and smoking for 30 minutes before measuring. Bring your log and monitor to appointments so your doctor can check its accuracy.
Honey and blood pressure: the bottom line
The research on honey and blood pressure is reassuring in one way: modest honey did not raise blood pressure in trials. But it did not lower it in any meaningful way either. If your goal is better blood pressure, focus on salt, activity, weight and medicine, and enjoy honey for flavor.
Our article on honey and heart health covers the broader picture.
Enjoy honey as flavor
Al Safa's raw honeys are never heated above hive temperature and bring big flavor in small amounts, which makes them a good fit for cooking with less salt. We do not claim they lower blood pressure.
Browse the range in our shop.
Sources
Outside health sources we used for this article. They open in a new tab.
- Effect of honey on cardiometabolic risk factors: a systematic review and meta-analysis · Nutrition Reviews (via PMC)
- Changes You Can Make to Manage High Blood Pressure · American Heart Association
- How much sugar is too much? · American Heart Association
Frequently asked questions
- Does honey lower blood pressure?
- A 2023 review found no significant overall effect of honey on blood pressure.
- Does honey raise blood pressure?
- In trials it did not raise blood pressure, but diets high in added sugar are linked to weight gain, a risk factor.
- Is honey safe with high blood pressure?
- Most people can enjoy small amounts. Follow your doctor's advice and count it as added sugar.
- Does honey and garlic lower blood pressure?
- There is no good human evidence that this mixture lowers blood pressure.
- Can honey interact with blood pressure pills?
- Food amounts of honey are not known to interact, but ask your pharmacist if unsure.
- What lowers blood pressure best?
- Less sodium, a DASH-style diet, activity, a healthy weight, limited alcohol and prescribed medicine.
- Is honey better than salt-heavy sauces for flavor?
- Using honey, citrus and herbs to flavor food can help you cut back on salty sauces, which is good for blood pressure.
Al Safa Honey is a food producer, not a medical provider. Nothing here is medical advice, and these statements have not been evaluated by the Food and Drug Administration. Talk to your doctor about any health concern. Never give honey of any kind to a baby under 12 months old.