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High blood pressure is a regular occurrence in most people’s life. It somehow stands in your way to a healthy life and disturbs the moments you want to cherish. However, you are in trouble if it turns adverse and gives rise to other health complications. Hence, it requires your constant vigilance. Indeed, a proper medical treatment might help prevent it, but you can look for more straightforward home remedies to get things done.
Most of us find an issue maintaining a healthy meal schedule due to our hectic lifestyles. At the same time, many of us find it challenging to prepare healthy meals for ourselves. For example, we miss out on some ingredients, which takes away the taste of a dish. However, we can use a simple yet effective technique. First, you need to trust natural ingredients’ effectiveness with almost no side effects. So step into your kitchen and stock it with fruits, vegetables, berries and medicinal herbs. Then, mix them up and make smoothies to avoid blood pressure problems.
This article mentions six healthy recipes for smoothies that help lower blood pressure without going for other expensive treatments.
How Can Smoothies Help in Controlling Blood Pressure?
Smoothies can be a tasty and nutritious way to control blood pressure. They consist of natural ingredients like fruits, vegetables, nuts and seeds. They are low in saturated fat and sodium but high in potassium, an essential mineral that regulates fluid and electrolyte balance in the body, which helps control blood pressure. Smoothies made from fruits like bananas and melon can provide around 700mg of potassium per serving, 20% of the recommended daily value.
You can consume these smoothies for breakfast or as evening snacks. They are low in calories and are quite fulfilling.
Smoothies for Lowering Blood Pressure
1. Strawberry-Banana Protein Smoothie
Berries are a great anti-inflammatory source of fruits and are beneficial in reducing blood pressure. At the same time, bananas are a rich source of potassium, which regulates electrolyte balance and maintains blood pressure. In addition, yoghurt and nut butter boost the protein content, and flaxseeds add omega-3s to this fresh fruit smoothie.
Nutritional value per serving:
- Calories: 359 kcal
- Protein: 18.6 g
- Carbohydrates: 46.4 g
- Dietary fibre: 9.6 g
- Sugars: 30.2 g
- Fat: 13.7g
- Saturated fat: 1.6 g
- Cholesterol: 5.6 mg
Recipe
Preparation time: 5 minutes
Servings: 1
Ingredients:
- Hulled strawberries, fresh or frozen: 1 cup
- Medium-sized banana: ½
- Diced mango (optional), fresh or frozen: ½ cup
- Non-fat plain Greek yoghurt: ½ cup
- Natural nut butter: 1 tbsp
- Ground flaxseed: 1 tbsp
- Vanilla extract: ¼ tbsp
- Water: ½ cup or
- Ice cubes: 4 (optional)
Method:
- Cut strawberries, bananas and mango into small pieces.
- Combine them with other ingredients in a blender. Churn until smooth.
- Serve fresh
2. Blueberry-Almond Smoothie Bowl
Blueberries decrease blood pressure by improving blood vessel dilation and blood flow because they contain anthocyanins, a pigment rich in antioxidants. Evidence suggests that eating about one cup of blueberries every day can decrease systolic blood pressure. At the same time, nuts like almonds are nutrient-dense, rich in heart-healthy unsaturated fatty acids, high-quality plant protein, dietary fibre, minerals, vitamins and antioxidants. As a result, they reduce the risk of diabetes, promoting weight loss and fighting inflammation.
Nutritional value per serving:
- Calories: 360 kcal
- Protein: 9.2 g
- Carbohydrates: 45.6 g
- Dietary fibre: 14 g
- Sugars: 21.4 g
- Fat: 19 g
- Saturated fat: 3.3 g
Recipe
Preparation time: 8 minutes
Servings: 1½ cups
Ingredients:
- Frozen raspberries: ⅔ cups
- Frozen sliced banana: ½ cup
- Plain unsweetened almond milk: ½ cup
- Sliced almonds, divided: 5 tbsp
- Ground cinnamon: ¼ tsp
- Ground cardamom: ⅛ tsp
- Vanilla extract: ⅛ tsp
- Blueberries: ¼ cup
- Unsweetened coconut flakes: 1 tbsp
Method:
- Blend raspberries, banana, almond milk, almonds, cinnamon, cardamom and vanilla extract in a blender until very smooth.
- Pour this smoothie into a bowl and top with blueberries and 2 tbsp almonds, and coconut.
3. Spinach-Avocado Smoothie
Green veggies like spinach and kale are excellent sources of magnesium. Consuming magnesium-rich foods can help relax blood vessels. Moreover, leafy greens provide nutrients with anti-inflammatory and antioxidant effects, which help regulate blood pressure. Avocado has antioxidant and anti-inflammatory properties, which are beneficial in lowering blood pressure and aiding in weight loss.
Nutritional value per serving:
- Calories: 357 kcal
- Protein: 17.7 g
- Carbohydrates: 57.8 g
- Dietary fibre: 7.8 g
- Sugars: 39.3 g
- Fat: 8.2 g
- Saturated fat: 1.5 g
- Cholesterol: 4.9 mg
Recipe
Preparation time: 7 minutes
Serving: 1
Ingredients:
- Non-fat plain yoghurt: 1 cup
- Leached spinach: 1 cup
- Fresh banana: 1
- Avocado: ¼
- Water: 2 tbsp
- Honey: 1 tsp
Method:
- Combine yoghurt, spinach, banana, avocado, water and honey in a blender.
- Blend until smooth.
4. Pineapple Green Smoothie
This smoothie contains chia seeds. They are potent antioxidants and are beneficial in lowering blood pressure. Yoghurt makes the texture smooth because of its anti-inflammatory properties. In addition, it contains calcium, which is responsible for the constriction and relaxation of blood vessels. Spinach is also an excellent source of magnesium. Consuming magnesium-rich foods can help relax blood vessels. Moreover, leafy greens provide nutrients with anti-inflammatory and antioxidant effects, which help regulate blood pressure.
Nutritional value per serving:
- Calories: 297 kcal
- Protein: 12.8 g
- Carbohydrates: 54.3 g
- Dietary fibre: 9.8 g
- Sugars: 29 g
- Fat: 5.7 g
- Saturated fat: 0.6 g
- Cholesterol: 3.8 mg
Recipe
Preparation time: 10 minutes
Servings: 1 ½ cups
Ingredients:
- Unsweetened almond milk: ½ cup
- Non-fat plain Greek yoghurt: ⅓ cup
- Baby spinach: 1 cup
- Fresh banana slices (about one medium banana): 1 cup
- Fresh pineapple chunks: ½ cup
- Chia seeds: 1 tbsp
- Pure maple syrup or honey (optional): 1-2tsp
Method:
- Add almond milk and yoghurt to a blender, then add spinach, banana, pineapple, and chia seeds and blend until smooth.
- You can add maple syrup or honey to add sweetness.
5. Vegan Smoothie Bowl
This smoothie can be a healthy option for vegans as it adds many fibres to your diet. However, those who are not vegans can relish this delicious smoothie too. It contains fruit, nuts and seeds for topping.
Nutritional value per serving:
- Calories: 338 kcal
- Protein: 8.6 g
- Carbohydrates: 64.3 g
- Dietary fibre: 12.1 g
- Sugars: 35.8 g
- Fat: 9.6 g
- Saturated fat: 3 g
Recipe
Preparation time: 10 minutes
Serving: 1 bowl
Ingredients:
- Large banana: 1
- Frozen mixed berries or unsweetened dried berries: 1 cup
- Unsweetened soymilk or other unsweetened non-dairy milk: ½ cup
- Pineapple chunks: ¼ cup
- Kiwi, sliced: ½
- Sliced almonds, soaked if desired: 1 tbsp
- Unsweetened coconut flakes, toasted if desired: 1 tbsp
- Chia seeds: 1 tsp
Method:
- Add banana, berries and soymilk (or almond milk) to a blender. Blend until smooth.
- Pour this smoothie into a bowl and top with pineapple, kiwi, almonds, coconut and chia seeds.
6. Orange-Flaxseed Smoothie
This smoothie contains frozen peaches, carrots and orange juice. It is a nutrient-packed smoothie and includes a lot of fibre. Adding 1-2 tsp of flaxseeds to smoothies, oatmeal, and other dishes is an easy way to decrease blood pressure over time significantly. A study found that people who consumed flaxseeds daily saw a reduction in overall blood pressure.
Nutritional value per serving:
- Calories: 209 kCal
- Protein: 4.9 g
- Carbohydrates: 41.4 g
- Dietary fibre: 5.7 g
- Sugars: 27.7 g
- Fat: 4.3 g
- Saturated fat: 0.4 g
Recipe
Preparation time: 9 minutes
Servings: 1 ½ cups
Ingredients:
- Frozen peach slices: 2 cups
- Carrot juice: 1 cup
- Orange juice: 1 cup
- Ground flaxseed: 2 tbsp
- Chopped fresh ginger: 1 tsp
Method:
- Chop all the fruits.
- Add peaches, carrot juice, orange juice, flaxseed and ginger in a blender. Blend until smooth.
- Serve immediately.
Other Ways to Control Blood Pressure
Consumption of smoothies is not the only key to lowering blood pressure. Although they effectively lower blood pressure, one cannot be solely dependent on these smoothies to reduce blood pressure. It is best to control your blood pressure naturally rather than take medicines daily. Besides consuming these nutritious smoothies, consuming a healthy, balanced diet rich in anti-inflammatory foods & fibre, regular exercise, lifestyle changes, and a good sleep routine play a crucial role in controlling blood pressure.
- Regular exercise is essential to burn calories and strengthen all the body muscles, including the heart muscles. Weak heart muscles can also lead to various cardiovascular diseases. Therefore, exercising the heart by practising cardiovascular exercises can be beneficial for the body in controlling blood pressure.
- Waking up early morning and going for a stroll in the garden or exercising for 30 minutes are good options to keep your blood pressure at an average rate.
- Other lifestyle changes like quitting smoking, reducing the frequency of alcohol intake, avoiding oiling and fatty foods and consuming a low sodium diet are also helpful in controlling blood pressure.
Diet alone cannot be a cure for lowering blood pressure. Exercising and lifestyle changes are extremely important to attain a healthy body.
Conclusion
Smoothies are good mid-meal options for hypertensives. However, you should note that not all these can benefit you. It will significantly help if you contact your dietitian beforehand. It is because the characteristics of individual bodies vary, and it is tough to figure out where it might all go wrong. Also, if you are on medications, you need to be attentive to every minute change within you as it may cause allergic reactions.
In conclusion, you can go for smoothies as they are very nutritious and easy to prepare. It can even replace a whole course meal. They are full of vitamins, minerals, and supplements that can work wonders for your blood pressure. You can store and carry it anywhere if you’re in a hurry. However, it will help if you prefer those safe options for you. You can learn more exciting recipes and experiment with your tastes and preferences.
Frequently Asked Questions (FAQs)
Q. Are fruit smoothies good for blood pressure?
A. Yes, fruit smoothies are an excellent option if you aim to combat high blood pressure. You can also combine the goodness of fruits and vegetables for better results. For example, you can go for a strawberry-banana protein smoothie, blueberry almond smoothie bowl, and green pineapple smoothie.
Q. Does green smoothies lower blood pressure?
A. Yes, green smoothies help lower blood pressure. If you consume them regularly, you will notice their effectiveness within four weeks. They work equally on systolic and diastolic blood pressures. They also lessen any symptoms of burden in your body to improve the quality of your life.
Q. Which fruit is good for high blood pressure?
A. Citrus fruits and berries are excellent for treating high blood pressure. These include grapefruit, oranges, and lemons. They are also rich in vitamins, minerals, and plant compounds. In addition, they support your heart health and reduce associated risk factors.
Q. Do cucumbers help blood pressure?
A. Yes, cucumbers help lower blood pressure as they have a good potassium content, which is an electrolyte. It regulates the amount of sodium that the kidneys retain. For more effective results, you must drink cucumber water every day.
Q. Can drinking water lower blood pressure?
A. Yes, drinking water lowers blood pressure. It helps in removing the excess sodium from the body. To boost its nutritional value, you can also add minerals to your water, to boost its nutritional value, like magnesium and calcium.
Q. Do carrots lower blood pressure?
A. Yes, carrots help lower blood pressure as they have a pretty good amount of phenolic compounds. These compounds include chlorogenic, p-coumaric, and caffeic acids. If you aim for low blood pressure, you should eat them raw.
Q. What can you do at home for high blood pressure immediately?
A. If you want to treat your high blood pressure at home immediately, do not have foods rich in sugar and refined carbohydrates. Instead, try eating more potassium-rich foods like coconut water, banana and raw fruits and vegetables and avoid sodium intake. In addition, you can go for garlic or garlic extract supplements. If all these are not working out well for you, you should quickly take BP-lowering supplements.
Q. How can I lower my blood pressure instantly in an emergency?
A. To lower your blood pressure in an emergency, first, stay as calm as possible by taking a few deep breaths and holding them for a few seconds before releasing them. Then have any medications prescribed by your doctor. In case you don’t have any, drink a cup of hibiscus or chamomile tea. You can also eat dark chocolate to enable the release of endorphins.
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