5 Green Smoothies To Lower High Blood Pressure

Strawberry Peach Green Smoothie Recipe

As you might expect, a diet rich in fruits and vegetables has been shown to lower blood pressure.1 Both the Mediterranean Diet 2 and a vegetarian diet was shown to lower blood pressure as well. 3

Nutrients of particular interest are carotenoids like beta-carotene, lutein, cryptoxanthin as well as vitamin C. 4

Potassium is another mineral that has been shown to affect blood pressure. Several studies have shown that a reduction of sodium with an increase in potassium has a positive effect in lowering blood pressure. 5,6

Foods rich in potassium include fruits and vegetables, especially bananas, papaya, figs, cantaloupe, kiwifruits, strawberries, oranges, raspberries, chard, avocado, spinach, beets, tomatoes, carrots, guavas, and dates.

A study published in the July 1993 issue of the Journal of Human Hypertension found that guava fruit might substantially reduced cholesterol and blood pressure due to its high potassium content. 7




Pomegranate juice has also been studied for its effects on cholesterol and blood pressure.

One study found that after supplementing the diet with pomegranate juice for one year, systolic blood pressure reduced by up to 21%. No additional reduction was noted when participants continued to supplement with pomegranate juice after one year. 8

Green Smoothie Foods For High Blood Pressure

Just about any fruit or vegetable you put in a blender might have a positive effect at lowering high blood pressure.

Focus on potassium-rich foods like bananas, papaya, figs, cantaloupe, kiwifruits, strawberries, oranges, raspberries, chard, avocado, spinach, beets, tomatoes, carrots, guavas and dates.

Blend up foods rich in carotenoids as well including carrots, tomatoes, mangoes, apricots and dark, leafy greens. Use pomegranate juice in your smoothie for added benefits.

Green Smoothie Recipes For High Blood Pressure

To make the recipes on this page, add the ingredients to the blender in the order listed. Then blend on high for 30-60 seconds until smooth.

1) Pomegranate-Apple Green Smoothie

  • 8 ounces pomegranate juice
  • 1 banana, peeled
  • 1 apple, cored
  • 2 cups fresh baby spinach

2) Guava Green Smoothie

  • 8 ounces unsweetened coconut milk (carton beverage, not canned)
  • 1 banana, peeled
  • 2 large or 4 small guavas – seeds removed
  • 1 small orange, peeled and deseeded
  • 2 cups fresh baby spinach

3) Pomegranate-Plum Green Smoothie

  • 8 ounces pomegranate juice
  • 1 banana, peeled
  • 2 large plums
  • 2 cups fresh baby spinach

4) Orange-Grapefruit Smoothie

  • 4 ounces of filtered water (add more if needed)
  • 1 banana, peeled
  • 1 red grapefruit, peeled and deseeded
  • 1 orange, peeled and deseeded
  • 3 kale leaves leaves

5) Chocolate Melon Smoothie

  • 8 ounces unsweetened almond milk
  • 1 banana, peeled
  • 8 medium strawberries
  • 1 cup cantaloupe melon
  • 1 tablespoon cacao powder
  • 2 cups fresh baby spinach (or 2 cups kale)
  • 1 tablespoon chia seeds, soaked

Sources:

1 – Appel, L., Moore, T., Obarzanek, E., Vollmer, W., Svetkey, L., Sacks, F., & et al. (1997, April). A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure. New England Journal of Medicine, 336, 1117-1124.

2 – Alonso, A., Fuente, C., Martin-Arnau, A., Irala, J., Martinez, A., & Martinez-Gonzalez, A. (2004). Fruit and vegetable consumption is inversely associated with blood pressure in a Mediterranean population with a high vegetable-fat intake: the Seguimiento Universidad de Navarra (SUN) Study. British Journal of Nutrition, 92, 311319. DOI: 10.1079/BJN20041196.

3 – Rouse, I., Armstrong, B., Beilin, L., & Vandongen, R. (1983, January). Blood-pressure-lowering effect of a vegetarian diet: controlled trial in normotensive subjects. The Lancet, 321(8314-8315), 5-10. doi:10.1016/S01406736(83)91557-X.

4 – DPhill, J., Ziebland, S., DPhill, P., Roe, L., & Neil, H. (2002, June). Effects of fruit and vegetable consumption on plasma antioxidant concentrations and blood pressure: a randomised controlled trial. The Lancet, 359(9322), 19691974. doi:10.1016/S0140-6736(02)98858-6.

5 – van Mierlo, L., Greyling, A., Zock, P., Kok, F., & Geleijnse, J. (2010, September). Suboptimal Potassium Intake and Potential Impact on Population Blood Pressure. Archives of Internal Medicine, 170(16), 1501-1502. doi:10.1001/archinternmed.2010.284.

6 – Zhao, Q., Gu, D., Chen, J., Bazzano, L., Rao, D., Hixson, J., & et al. (2009, December). Correlation between Blood Pressure Responses to Dietary Sodium and Potassium Intervention in a Chinese Population. American Journal of Hypertension, 22(12), 1281-1286. doi:10.1038/ajh.2009.176.

7 – Singh, R., Rastoqi, S., Singh, N., Ghosh, S., Gupta, S., & Niaz, M. (1993, Feb.). Can guava fruit intake decrease blood pressure and blood lipids? Journal of Human Hypertension, 7(1), 33-38. PMID:8383769.

8 – Aviram, M., Rosenblat, M., Gaitini, D., Nitecki, S., Hoffman, A., Dornfeld, L., & et al. (2004, June). Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intimamedia thickness, blood pressure and LDL oxidation. Clinical Nutrition, 23(3), 423-433. doi:10.1016/j.clnu.2003.10.002.


Tracy Russell: Creator of BLEND! A 10-Day Green Smoothie Cleanse

Hi! I'm Tracy - green smoothie addict since 2008 and creator of BLEND: A 10-Day Green Smoothie Cleanse.

BLEND! is on sale right now for just $5. Don't miss this opportunity to jumpstart better health, boost your energy, and get out of your diet rut!


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Medical Disclaimer: The information on this website is not intended to be used as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. The statements made on this website have not been evaluated by the Food and Drug Administration. Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always check with your doctor before starting any new diet or fitness program.