Lower High Blood Pressure with Smoothies – Part 4
February 1, 2017
Lower High Blood Pressure with Smoothies – Part 5
March 1, 2017

Lower High Blood Pressure with Smoothies – Part 6

Foods for High Blood Pressure

You can support a healthy blood pressure level by eating the right foods. There are certain ingredients that have a positive effect on blood pressure, but please keep in mind that you should still follow your doctor’s advice if you have chronic or dangerously high blood pressure. Depending on your particular situation, diet may not be an adequate substitute for medication.

  • Leafy greens. Greens, like spinach, kale, collards, romaine lettuce, and others, provide a good ratio of potassium to sodium, and they are easy to sneak into most smoothie recipes without changing the flavor too much.
  • Blueberries, raspberries, blackberries, and strawberries are delicious smoothie ingredients, and according to research, the anthocyanins, compounds that may protect against high blood pressure.
  • A review of studies on diet and hypertension found a connection between low-fat dairy consumption and a lower risk of having high blood pressure. Exactly why dairy may protect against hypertension isn’t known, but it is easy to add nonfat Greek yogurt to your smoothie as well as using raw or whole milk.
  • One study found that participants consuming beet juice saw lower blood pressure within 24 hours. Beets have a natural sweetness that pairs well with a lot of smoothie recipes, so don’t be afraid to add a little beet or beet juice to your next one.
  • Flax seeds. Eating flax seeds regularly has been linked with lowered blood pressure. Several natural compounds in the seeds may contribute to this effect, so grind some up and add them to your next smoothie. Get the benefit of lowered blood pressure along with fiber and omega-3 fatty acids.
  • Dark chocolate. The natural compounds found in chocolate may reduce blood pressure. Choose raw cacao for your next chocolate smoothie.
  • White beans. These mildly-flavored beans are rich in calcium, magnesium, and potassium, and low in sodium as long as you rinse canned beans before using them. White beans also add protein and fiber, as well as a nice creaminess to any smoothie recipe.
  • The ultimate smoothie fruit for natural sweetness and great texture is the banana. It also happens to be rich in potassium.

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