Pomegranate or Cranberry Juice for Heart and Urinary Health

Both pomegranate and cranberry juice help protect your cells from inflammation and damage, but they shine in different ways. Pomegranate juice is best known for its heart health benefits, and cranberry juice is known for its urinary health benefits.

Pomegranate juice is better for heart health

Pomegranate juice contains powerful antioxidants that help protect blood vessels and reduce oxidative stress (an imbalance of unstable molecules and antioxidants in the body).

If oxidative stress builds up over time, the damage can stiffen your blood vessels and increase your risk of heart disease. Antioxidants in pomegranate juice help protect cells in the heart and blood vessels from this damage.

Pomegranate juice helps your heart by:

• Keeping your blood vessels flexible: Healthy arteries can relax properly, allowing blood to flow easily.
• Lower your blood pressure: Studies show it can reduce both systolic (top number) and diastolic (bottom number) blood pressure.
• Slow plaque buildup: Pomegranates help prevent low-density lipoprotein (LDL) or “bad” cholesterol from turning into sticky plaque that can clog your arteries and cause heart attacks.

Cranberry juice is better for urinary and bladder health

Cranberry juice is best known for its ability to help prevent urinary tract infections (UTIs). Here’s how it supports urinary and bladder health:

• Reduces the risk of repeated urinary infections: Studies show that cranberry juice can reduce the risk of repeated urinary tract infections by about 32%, especially if you are a woman, a child, or at high risk due to medical procedures.
• Stop bacteria from sticking to your bladder wall: The unique antioxidants in cranberries help keep bacteria like E.coli from sticking to the wall of your bladder. When bacteria cannot attach, they are flushed out before they can cause an infection.
• Promotes general bladder comfort: Some studies suggest that cranberry juice may help reduce the urgency and frequency of urination in people with overactive bladder or bladder inflammation (cystitis).

How to choose the healthiest juice

When choosing juice, look for 100% pure, unsweetened options. Many store-bought cranberry and pomegranate juice cocktails contain added sugar, which may reduce their health benefits.

You can also find low-sugar juice concentrates or freeze-dried powders at health food stores or online. These options still contain antioxidants and generally contain less natural sugar than juice.

Most studies use around 4 to 8 ounces (120 to 240 ml) and 8 to 10 ounces (240 to 300 ml) of cranberry juice per day.

If you prefer a sweeter, less tart flavor, try mixing these concentrated juices or powders into:

• Homemade dressings (like olive oil and vinegar dressings for a sweet and sour mix)
• Protein shakes or smoothies
• Sparkling water, still water or iced tea

If you prefer supplements, be aware that some of these beneficial compounds may be lost during treatment, which may reduce their effectiveness.

Keep in mind that the Food and Drug Administration (FDA) does not test dietary supplements for safety or effectiveness before sale. It is best to choose reputable brands and consult a healthcare professional before use.

Safety Precautions

Both juices are safe for most people in moderate amounts. Drinking too much can raise blood sugar levels or cause stomach upset or diarrhea.

Talk to a healthcare professional before taking high concentrations, as they may change how some medications work, including:

• Blood pressure medications
• Blood thinners like warfarin
• Cholesterol medications (statins)

Cranberry juice is best for preventing, not treating, UTIs. If you think you have a UTI, consult your doctor rather than relying on juices or supplements.

People who are pregnant or breastfeeding should use caution with concentrated extracts, as safety at large doses is not well studied. To stay safe, enjoy small portions of pure juice or whole fruits and consult your doctor before taking supplements.