10 Best Smoothies to Control Your Blood Pressure
Parul Dube
June 1, 2023
Diet
High blood pressure, also known as hypertension, is a common health condition that affects millions of people worldwide. If left unmanaged, it can increase the risk of heart disease, stroke, and other serious complications. While there are various ways to control blood pressure, maintaining a healthy diet plays a crucial role in managing this condition.
One delicious and nutritious way to incorporate healthy foods into your diet is through smoothies. Smoothies offer a convenient and enjoyable way to consume a variety of fruits, vegetables, and other ingredients that can help control blood pressure naturally. Packed with essential vitamins, minerals, and antioxidants, these smoothies can support overall cardiovascular health and promote healthy blood pressure levels.
In this guide, we will explore a range of smoothie recipes designed specifically to control blood pressure. Each recipe combines ingredients that are known for their beneficial effects on blood pressure regulation. These smoothies not only taste great but also provide a host of health benefits that contribute to your well-being.
Whether you’re already dealing with high blood pressure or want to proactively maintain healthy levels, these smoothie recipes can be a valuable addition to your daily routine. Let’s dive in and discover the flavorful world of blood pressure-controlling smoothies that will nourish your body and support your cardiovascular health.
7 Nutrients and Minerals to Control Blood Pressure
1. Potassium
Food with potassium is best for high blood pressure. As per a study, potassium can reduce high blood pressure levels. You can take it through food or supplements. Potassium helps blood vessels to relax and promotes sodium excretion through urine.
2. Magnesium
Studies show that magnesium increases the production of “nitric oxide”, a molecule that helps relax blood vessels.
3. Vitamin D
It has been observed in research that people with hypertension lack vitamin D. Therefore, foods containing vitamin D can reduce the risk of high blood pressure.
Read More: Vitamin D Foods – Sources, Benefits & Deficiencies
4. L-Arginine
It is an amino acid supplement that improves blood vessel function. As a result, it eases blood flow and reduces hypertension.
5. Vitamin C
Vitamin C kills the free radicals, which damage the walls of arteries. Thus, its consumption lowers cholesterol and improves blood flow.
As per research, plasma vitamin C modifies the association between hypertension and the risk of stroke. So, add adequate vitamin C to your diet to avoid the risk of stroke.
Read More: Vitamin C Rich Foods – Health Benefits, Deficiency & More
6. Probiotics
Probiotics are friendly microorganisms present in the gut that help digestion, immunity, and inflammation. In addition, they are present as supplements that help colonise the human gut with ‘good’ bacteria. Research indicated that proper intake of probiotics can help control blood pressure.
One can consume probiotics from supplements or foods prepared through bacterial fermentation. These often include fermented foods, such as yoghurt, kefir, sauerkraut, tempeh, and kimchi.
7. Melatonin
Sleeplessness is a common symptom of high blood pressure which is further aggravated by deficiency of melatonin. Melatonin is a sleep-inducing hormone produced in the body. Consumption of melatonin-rich foods like tart cherry, nuts, banana, oats, ginger, etc. at least 2 hours before bedtime can help you sleep better.
Summary
Potassium-rich foods or supplements reduce high blood pressure by promoting blood vessel relaxation and sodium excretion. Magnesium increases nitric oxide production, relaxing blood vessels. Vitamin D-rich foods decrease hypertension risk in those with deficiency. L-Arginine improves blood vessel function, easing blood flow and reducing hypertension. Vitamin C from citrus fruits and vegetables reduces high blood pressure risk. Probiotics, found in yogurt, have various health benefits, including lowering blood pressure. Melatonin supplements address sleep difficulties associated with hypertension, helping to lower blood pressure levels.
5 Best Foods to Reduce Blood Pressure
1. Ginger
As per studies, a high ginger dosage can help lower blood pressure. For example, two grams of ginger powder per day significantly decreases blood pressure and triglycerides.
2. Green Tea
Green tea is distinct from other forms of tea because it has undergone less processing. Therefore, the leaf bud, leaf, and stem of a green tea plant are all useful. Among other benefits, green tea also helps treat high blood pressure as indicated by this research.
3. Lemon
Lemon consists of vitamin C, potassium, calcium, and many other minerals. These minerals are of great help to control high blood pressure.
4. Banana
Bananas are rich in potassium and low in sodium, making bananas the best food to add to your daily diet. In addition, bananas maintain electrolyte levels in the body. You can use bananas in several smoothies. It is a filling fruit and keeps you satiated for long.
5. Other Fruits
Pomegranate, apple, orange, melon, avocado, mango, fig, and papaya contain antioxidants, vitamin C, potassium, and magnesium. They can help you maintain healthy blood pressure levels.
6. Green Leafy Vegetables
Spinach, celery, kale, lettuce, and turnips are greens full of nutrients to make you healthy. You can consume them in many ways. For example, you can eat them raw, boiled, or curry preparation.
7. Other Vegetables
To lower your high blood pressure levels, you can eat nutrient-rich vegetables like beetroot, cooked broccoli, cucumbers, zucchini, tomatoes, and eggplant.
Some other foods are dark chocolates, flax seeds, berries, etc.
Summary
Ginger, green tea, lemon, bananas, and various fruits like pomegranate, apple, orange, melon, avocado, mango, fig, and papaya, along with green leafy vegetables and other vegetables such as beetroot, broccoli, cucumbers, zucchini, tomatoes, and eggplant, can help maintain healthy blood pressure levels. Additional foods like dark chocolates, flax seeds, and berries also contribute to this.
10 Best Smoothies for Controlling Blood Pressure
Food preparation is the most significant challenge people face in following any diet or making dietary changes. Preparing several dishes may take time. However, the easiest way to consume foods that may help improve blood pressure levels can be in the form of delicious smoothies. Smoothies are the best alternatives for meals. They are easy to make and are very tasty.
Here are some smoothie recipes that help reduce your high blood pressure levels and satisfy your taste buds.
1. Spinach Avocado Smoothie
The nutritional value for one serving of Spinach Avocado Smoothie is:
- Calories: 357kCal
- Carbohydrates: 57.8g
- Cholesterol: 4.9mg
- Dietary fibre: 7.8g
- Fats: 8.2g
- Protein: 17.7g
Among others, this smoothie for blood pressure stands apart because it contains folates, iron, vitamins, minerals and antioxidants. It also imparts various health benefits.
Fat deposits along the blood vessels may block blood circulation, resulting in high blood pressure. Avocado has niacin and pantothenic acid, forms of vitamin B. Niacin prevents the accumulation of fat deposits or plaque along the blood vessels.
The spinach avocado smoothie has high dietary fibre that keeps you satiated for long. As a result, it prevents you from overeating and unhealthy snacking thereby helping you regulate weight. In addition, spinach is an excellent source of vitamin A, C and K. It also contains calcium. It has antioxidant properties that help prevent free radical damage.
- Preparation time: 5 minutes
- Serves: 1
Ingredients
- Plain yoghurt (non-fat): 225 ml
- Fresh chopped spinach : 30 g
- Frozen chopped banana : 70 g
- Fresh sliced avocado: 75 g
- Water: 110 ml
- Honey: 1 tsp
Method
- Combine all the ingredients into a blender and blend until smooth.
- Refrigerate for a couple of hours and serve chilled.
2. Spinach Banana Smoothie
The nutritional value for one serving of Spinach Banana Smoothie is:
- Calories: 257kCal
- Carbohydrates: 47gm
- Calcium: 89.4gm
- Potassium: 1169mg
- Dietary Fibre: 5.5gm
- Sugar: 26.4gm
- Fat: 4.8gm
The smoothie is a high source of potassium. It is an essential mineral that facilitates various functions like muscle movements and nerve communication.
Potassium helps reduce tension in your blood vessels. As a result, it helps lower your blood pressure.
The smoothie also contains antioxidants like lutein and zeaxanthin. These antioxidants improve overall eye health. They also protect your eyes from harmful ultraviolet rays.
- Preparation time: 3 minutes
- Serves: 1
Ingredients
- Peeled and Sliced Banana: 150 g
- Spinach leaves: 75 g
- Peeled Orange: 70 g
- Nuts and Seeds
Method
- Add spinach, banana slices and orange to the blender and blend until smooth.
- You can add water as per your preference
- Top it off with your favourite nuts or seeds and serve
3. Strawberry Blueberry Banana Smoothie
The nutritional value for one serving of Strawberry Blueberry Banana Smoothie is:
- Calories: 335kCal
- Carbohydrates: 45.8g
- Protein: 6.8g
- Iron: 2.5mg
- Fat: 16.9g
The smoothie is full of vitamins A and C, which have antioxidant properties. These antioxidants and the other nutrients in the smoothie help improve overall health. For example, it helps lower blood pressure levels. Vitamin C also stimulates collagen synthesis. As a result, it makes your skin firm.
- Preparation time: 2-3 minutes
- Serves: 2
Ingredients:
- Strawberries: 75 g
- Blueberries: 75 g
- Medium-sized Banana: 50 g
- Chilled Unsweetened Toned Milk: 175 ml
- Nut Butter: 1 tbsp
For extra frosty texture, freeze the fruits ahead of time.
Method:
- Add all the ingredients except milk and blend until smooth.
- Add milk and blend until you get the desired consistency.
- Serve immediately.
4. Green Smoothie
It is a whole green smoothie that can compensate for a meal. This smoothie contains spinach, celery, apple, banana, and avocado and is highly nutritious.
The nutritional value for one serving of Avocado Green Smoothie is:
- Calories: 292kCal
- Carbohydrates: 40.3g
- Dietary fibre: 12.2g
- Protein: 4.6g
- Calcium: 180.7mg
- Magnesium: 75.8mg
- Potassium: 1094.6mg
- Sodium: 144.3mg
Folate deficiency results in atherosclerosis or plaque deposits in blood vessels. As a result, it leads to heart diseases, bad cholesterol levels and blood pressure. Avocado, the primary ingredient of this smoothie, is a good source of folate. As a result, it may help prevent several issues, including blood pressure. In addition, folates have anticancer properties. It can inhibit the growth of cancer cells, especially breast cancer and prostate cancer.
- Preparation time: 2 to 3 minutes
- Serves: 2
Ingredients
- Almond milk or coconut milk beverage (unsweetened): 275 ml
- Ripe Banana: 1 (medium-sized)
- Ripe Avocado: 1
- Red Apple: 1
- Celery (chopped): 1 small
- Spinach: 150 g
- Fresh ginger (peeled): 1-inch piece
- Ice cubes: 8 (optional)
Method
- Smoothly blend all ingredients in a blender.
- Serve instantly.
5. Pineapple Green Smoothie
Pineapple is rich in citric acid and vitamin C. You can customise the smoothie with chia seeds for omega-3 fats and proteins.
The nutritional value for one serving of Pineapple Green Smoothie is:
- Calories: 297kCal
- Carbohydrates: 54.3g
- Cholesterol-3.8mg
- Dietary fibre: 9.8g
- Fat: 5.7g
- Iron: 2.5mg
- Protein: 12.8g
- Calcium: 296.6mg
The Pineapple green smoothie is rich in all essential minerals and nutrients that help manage several ailments, including blood pressure. A deficiency of calcium makes your bone fragile and prone to fractures. However, the high levels of calcium in the smoothie helps strengthen your bones and muscles. In addition, the smoothie contains high dietary fibre that assists weight loss.
- Preparation time: 2 minutes
- Serves: 1
Ingredients
- Unsweetened low fat milk: 125 ml
- Plain Greek yoghurt (non-fat): 75 g
- Baby spinach: 75 g
- Banana (frozen, sliced): 150 g
- Pineapple (sliced): 105 g
- Chia seeds: 1tbsp
Method
- Add milk and yoghurt and blend until smooth.
- Then add spinach, banana, pineapple, and chia seeds and blend.
- Serve immediately or refrigerate for a couple of hours.
6. Orange Flax Smoothie
The smoothie is rich in the wellness of peaches, carrots, and oranges. In addition, it has the rich colour and nutrients of ginger. People who like the sour taste of orange will love this smoothie.
The nutritional value for one serving of Orange Flax Smoothie is:
- Calories: 209kCal
- Carbohydrates: 41.4g
- Dietary fibre: 27.7g
- Fat: 4.3g
- Protein: 4.9g
- Sugars: 5.7g
The orange flax smoothie contains omega-3 fatty acids, which play a vital role in lowering your blood cholesterol. They prevent the circulation of bad cholesterol in the blood, thus preventing heart diseases. In addition, the smoothie contains iron, a vital mineral for growth and development. Your body needs iron to produce haemoglobin, a pigment that transports oxygen across the body.
- Preparation Time: 2 minutes
- Serves: 2
Ingredients
- Frozen and sliced Peaches: 320 g
- Carrot: 150 g
- Orange: 100 g
- Flax seeds (ground): 2 tbsp
- Ginger (chopped): 1 tbsp
Method
- Mix all ingredients into the blender and blend smoothly.
- Serve the smoothie
7. Citrus Berry Smoothie
The nutritional value for one serving of Citrus Berry Smoothie is:
- Calories: 376 kCal
- Carbohydrates: 70.4 g
- Dietary fibre: 5.3 g
- Fat: 4.5 g
- Iron: 1.8 mg
- Protein: 16.9 g
The citrus berry smoothie is tasty. It is a meal-in-glass with healthy sources of carbohydrates and powerful antioxidants. In addition, it has the wellness of berries and orange juice. This smoothie provides the recommended daily value of vitamin C. It is a potent antioxidant. It promotes the synthesis of white blood cells, which are the primary defence cells to prevent infections. Thus, they strengthen your immunity. In addition, it contains dietary fibre, which helps improve digestion and help lose weight.
Ingredients
- Fresh berries: 225 g
- Plain yoghurt (low-fat): 175 g
- Orange juice: 100 ml
- Milk (non-fat): 30 ml
- Wheat gram (toasted): 1 tbsp
- Honey: 1 tsp
- Vanilla extract: ½ tsp
Method
- Place all the ingredients in the blender and blend smoothly.
- Serve the smoothie.
8. Ginger Mango Smoothie
The nutritional value for one serving of Ginger Mango Smoothie is:
- Calories: 352kCal
- Carbohydrates: 8.9g
- Dietary fibre: 9.6g
- Protein: 12.3g
- Fat: 1.1g
- Iron: 3.7mg
The proteins from red lentils, antioxidant properties and the rich nutrients in the smoothie help control your blood pressure levels. Mango and ginger have antimicrobial properties that help prevent infections. The infections can be bacterial, viral or fungal. In addition, vitamin C stimulates the synthesis of collagen fibres, which delays the signs of ageing. The antioxidants in the smoothie have anti-inflammatory properties. As a result, it helps prevent bronchitis, asthma etc.
- Preparation Time: 5 minutes
- Serves: 2
Ingredients
- Red lentils (cooked, cooled): 100 g
- Mango chunks: 165 g
- Carrot juice: 200 ml
- Fresh ginger (chopped): 1 tsp
- Honey: 1 tsp
- Cardamom powder: ½tsp
- Ice cubes: 3 (optional)
Method
- Add all the ingredients to a blender and blend smoothly
- Serve immediately
9. Pomegranate Berry Smoothie
Pomegranate is the best fruit to reduce blood pressure by lowering Angiotensin-converting enzyme (ACE) levels. ACE is a protein that plays an essential role in controlling blood pressure by controlling the blood vessels’ size in the body. Of course, you can also drink plain pomegranate juice. However, here is a tasty pomegranate berry smoothie recipe.
The nutritional value for one serving of Pomegranate Berry Smoothie is:
- Calories: 206kCal
- Carbohydrates: 49.4g
- Cholesterol: 2.5mg
- Dietary fibre: 5.7g
- Iron: 0.7mg
- Protein: 5.6g
The nutrients in berries improve your insulin sensitivity. It helps eliminate the glucose from the blood. This smoothie contains vitamin C and A, which prevents infection. In addition, it also contains folate and potassium, which prevent the narrowing of the arteries. As a result, it helps facilitate blood circulation and prevents heart diseases.
- Serves: 1
Ingredients
- Pomegranate juice: 260 ml
- Deseeded mix berries: 330 g
- Chopped bananas: 75 g
- Low fat cottage cheese: 40 g
- Water/coconut milk: 240 ml
- Honey: 1 teaspoon
Method
- Add all the ingredients and blend smoothly
- Serve the smoothie
10. Kale and Beets Smoothies
This smoothie includes kale, beets, and berries, which are known to have beneficial effects on blood pressure. Greek yoghurt adds creaminess and additional nutrients, while chia seeds provide fibre and omega-3 fatty acids.
Ingredients:
- Chopped kale: 75 g
- Sliced beets: 90 g
- Sliced strawberries: 75 g
- Unsweetened Greek yoghurt: 60 g
- Chia seeds: 1 tbsp
- Water: ½ cup
Instructions:
- Wash the kale leaves thoroughly and remove the stems.
- In a blender, combine the kale, beets, strawberries, Greek yoghurt, chia seeds, and water.
- Blend on high speed until all the ingredients are well combined and the smoothie reaches your desired consistency. You can add ice cubes for a colder smoothie if desired.
- Pour the smoothie into a glass and enjoy!
Other Home Remedies to Instantly Reduce BP
Apart from adding the above-mentioned foods and smoothies to your diet, you can also use some home remedies to control your blood pressure. Some of the essential dietary habits that you should follow are:
- Eat small portions of meals frequently
- Avoid eating excess salt
Some of the traditional home remedies to instantly reduce your blood pressure are:
- Drink healthy fluids
- Caffeine can help temporarily
- Drink almond milk
- Chew 5 to 6 tulsi leaves every morning.
HealthifyMe Suggestion
A smoothie is always a great way to get your vitamins and minerals since it’s easy to make and can take care of your fruit and veg intake for the day in a fun, flavourful way. Keep your smoothies healthy by avoiding the use of excessive sugars.
Conclusion
Various smoothies are nutrient-rich and easy to make. They can supplement a whole-course meal. In addition, they have all the efficient vitamins, minerals, and supplements that help reduce blood pressure levels. You can make smoothies easily, and it is a good meal when you are in a hurry. But be cautious of your health conditions and eat foods that do not cause any allergy to you.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
1. What is the best smoothie for high blood pressure?
A. To regulate high blood pressure, you should have smoothies rich in nutrients like potassium, magnesium, and vitamins A and C. These nutrients help regulate blood pressure. Hence, you can consider consuming smoothies that contain bananas, avocados, and spinach.
2. What home remedy lowers blood pressure instantly?
A. Reducing sodium intake, walking, and following an active lifestyle can help lower high blood pressure levels in the long run. You can also eat dark chocolate to calm down stress levels instantly. However, it is best to consult a doctor to take instant measures to control blood pressure.
3. What can I drink to make my blood pressure go down fast?
A. Drinks like beetroot juice, pomegranate juice, and tomato juice effectively reduce high blood pressure levels. In addition, hot green tea can bring down BP instantly. Prune juice and berry juice are also beneficial.
4. What juice can lower your blood pressure?
A. Pomegranate juice, banana smoothie, and green juices can lower blood pressure levels. Tomato juice, beet juice, and prune juice also work for the same. In addition, you can have berry juice and skim milk.
5. Does celery lower BP?
A. Yes, celery is rich in potassium, vitamins, and proteins that reduce BP. In addition, it contains a phytochemical called phthalides, which increases blood flow and lowers blood pressure.
6. Do green smoothies help with blood pressure?
A. Yes, green smoothies are one of the most effective drinks to reduce blood pressure. Green vegetables like spinach, kale, celery, and lettuce are full of nutrients. You will notice its benefits after four weeks of daily consumption.
7. Is banana good for high blood pressure?
A. Yes, bananas are one of the best fruits to reduce high blood pressure. Since bananas contain potassium, they help with smooth blood flow, reducing pressure on the heart and kidneys.
8. Is cucumber good for high blood pressure?
A. Yes, cucumber contains electrolytes like potassium that dilutes the sodium levels concentrated in kidneys. Therefore, cucumber water can lower high blood pressure levels. In addition, it fills your body with the required potassium levels for the same.
9. Can I drink protein shakes with high blood pressure?
A. Yes, shakes containing whey protein can help in reducing hypertension. In addition, they also prevent the risks of stroke and heart disease. However, you should only have them in moderation.
10. Is Cranberry good for high blood pressure?
A. Yes, the vitamins and minerals in cranberries can reduce high BP when taken for eight weeks daily. They dilate your blood vessels and increase blood flow in the body. They also have blood-pressure-lowering vitamin C.
11. Does lemon water reduce blood pressure?
A. Yes, lemon water can help reduce high blood pressure. Lemon is rich in vitamin C and minerals like potassium and magnesium. Lemon water treats the condition immediately by bringing the number to a normal range.
Research Sources
- Oral potassium supplementation for the management of essential hypertension: A meta-analysis of randomized controlled trials: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5395164/
- Nutraceuticals with a clinically detectable blood pressure‐lowering effect: a review of available randomized clinical trials and their meta‐analyses: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5338151/
- The effect of vitamin D3 on blood pressure in people with vitamin D deficiency: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6531166/
- Plasma Vitamin C Modifies the Association Between Hypertension and Risk of Stroke: https://www.ahajournals.org/doi/10.1161/01.str.0000017220.78722.d7
- Effect of Probiotics on Blood Pressure: https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.114.03469
- Does ginger supplementation lower blood pressure? A systematic review and meta-analysis of clinical trials: https://pubmed.ncbi.nlm.nih.gov/30972845/
- Effect of green tea consumption on blood pressure: A meta-analysis of 13 randomized controlled trials: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4150247/
