5 Green Smoothie Recipes That May Reduce The Risk Of Stroke

Green Smoothie Recipes That May Reduce The Risk Of Stroke

As with many diseases and health conditions, a growing body of scientific evidence points to an increased consumption of fresh fruits and vegetables and a reduced risk of stroke. The evidence also suggests that more than five daily servings of fruits and vegetables per day may provide an even greater benefit and reduction of risk. 1

There are a few foods that you can put in green smoothie recipes that are shown to have some protective effect against strokes.

Use Blueberries

A 2002 study published in Nutritional Neuroscience and conducted by the Department of Biology at the University of Prince Edward Island found that wild (low bush) blueberries provided a significant protective benefit among rats with chemically induced stroke.

The study found that rats that ate feed that was supplemented with wild blueberries had up to a 17% loss of neurons vs. control rats who did not eat wild blueberries and had up to a 40% loss of neurons. 2

Use Red Grapes

Resveratrol, an antioxidant found abundantly in red grapes, has also been studied and there is growing evidence that it may prevent or delay the risk of stroke as well as heart disease, inflammation and certain cancers. 3

Use Apples & Pears

Apples and pears may also contain compounds that reduce the risk of stroke. A recent study published in Stroke: Journal of the American Heart Association described a study where the fruit and vegetable intake of 20,069 men and women ages 20 to 65 over a ten-year period were analyzed.

Researchers discovered that white colored fruits and vegetables were linked with a reduced risk of stroke among participants in the study, and that apples and pears were the most often consumed fruit among those who had a lower risk for stroke. 4

Green Smoothie Foods To Reduce The Risk Of Stroke

Green smoothies are an excellent way to dramatically increase your fruit and vegetable consumption and reduce your risk of stroke. Apples, pears, red grapes and wild blueberries are the top anti-stroke foods, according to current research.

Green Smoothie Recipes

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) Pear-Banana Smoothie

  • 4 to 6 ounces of filtered water
  • 1 banana, peeled
  • 1 pear, cored
  • 2 cups fresh baby spinach
  • 1 teaspoon cinnamon

2) Banana-Apple Smoothie

  • 4 to 6 ounces of filtered water
  • 1 banana, peeled
  • 1 medium apple, cored
  • 2-3 chard leaves (or use kale, collards, beet greens, turnip greens)

3) Plum-Grape Smoothie

  • 4 ounces unsweetened almond milk
  • 2 large plums, pitted
  • 1 cup red grapes
  • 2 cups fresh baby spinach

4) Blueberry-Pear Smoothie

  • 4 to 6 ounces of filtered water
  • 1 banana, peeled
  • 1 pear, cored
  • 1/2 cup frozen wild blueberries
  • 1 teaspoon lemon juice
  • 3 cups fresh baby spinach

5) Strawberry-Apple Smoothie

  • 4 to 6 ounces of filtered water
  • 1 cup whole strawberries
  • 1 apple, cored
  • 2 chard leaves (or use kale, collards, beet greens, 2 cups fresh baby spinach)

Sources:

1 – He, F., Nowson, C., & MacGregor, G. (2006). Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. The Lancet, 367(9507), 320-326. doi:10.1016/S0140-6736(06)68069-0.

2 – Sweeney, M., Kalt, W., MacKinnon, S., Ashby, J., & Gottschall-Pass, K. (2002, Dec.). Feeding rats diets enriched in lowbush blueberries for six weeks decreases ischemia-induced brain damage. Nutritional Neuroscience, 5(6), 427-431. PMID:12509072.

3 – Shankar, S., Singh, G., & Srivastava, R. (2007, Sept.). Chemoprevention by resveratrol: molecular mechanisms and therapeutic potential. Frontiers in Bioscience, 12, 4839-4854. PMID:17569614.

4 – Griep, L., Verschuren, M., Kromhout, D., Ocke, M., & Geleijnse, J. (2011, Sept.). Colors of Fruit and Vegetables and 10-Year Incidence of Stroke. Stroke AHA, Published online before print. doi: 10.1161/STROKEAHA.110.611152.


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

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