Ditch your morning coffee and start your day with this tasty and healthy potassium-packed smoothie to control high blood pressure, also called hypertension. You can enjoy this smoothie for overall health even if you do not suffer from high blood pressure.
High blood pressure is a serious condition that, if left untreated, can lead to damage to your heart, blood vessels, kidneys and other parts of your body. To keep it in check, it is essential to modify your diet and lifestyle.
For example, experts recommend that people with high blood pressure eat a balanced and nutritious diet, restrict sodium intake, limit alcohol intake, cut back on caffeine, exercise regularly, watch their waistline and reduce stress in their life.
Eating foods rich in vitamin C and potassium are particularly beneficial. Several studies have found that these nutrients help lower blood pressure.
The antioxidant vitamin C helps neutralize free radicals and relax the blood vessel walls. It works as a diuretic to remove excess sodium and water from the body. Potassium also helps reduce blood pressure, especially systolic blood pressure as it increases the excretion of sodium.
So, for a healthy dose of vitamin C, we have included fresh strawberries and kiwi in this smoothie. Strawberries also contain potassium. Plus, bananas are a good source of potassium. We have also added ground flaxseed for its fiber content.
Dairy products add to the health benefits of this smoothie. In fact, a 2013 study published in the journal Nutrition Reviews found that people who consumed at least three servings of dairy products a day had lower blood pressure and a lower risk for heart disease. This recipe includes skim milk and low-fat yogurt.
You can also add garden cress to enhance the smoothie’s flavor. Plus, this herb is rich in vitamins A, C and K, and offers cardiovascular benefits.
How to make a healthy breakfast smoothie for high blood pressure
Things you will need:
- Skim milk
- Low-fat yogurt
- Strawberries
- A banana
- A kiwi
- Ground flaxseed
- Garden cress (optional)
- A knife
- A blender
- Measuring cups
Steps
1. Pour ½ cup of skim milk into a blender.
2. Add ½ cup of low-fat yogurt.
3. Toss in ½ cup of sliced strawberries.
4. Slice 1 banana into it.
5. Add the chunks of 1 peeled kiwi.
6. Add a spoonful of ground flaxseeds.
7. Blend the mixture for a couple of minutes.
8. Optionally, chop and add a little garden cress and blend again.
9. Pour the smoothie into a glass.
You can now enjoy your healthy morning smoothie to help lower high blood pressure. Drink it daily or several times a week.
Note: Do not forget to take the blood pressure medication prescribed by your doctor. Use this recipe as an adjunct treatment and keep monitoring your blood pressure readings.
Tips
- Use coconut milk instead of skim milk to add more nutrition.
- Make this smoothie healthier and aid detoxification by adding a handful of spinach and ½ cup of cooked beets. Make sure to wash the spinach leaves thoroughly before adding. Both these vegetables are rich in vitamins A and C, iron, magnesium and nitrates. The nitrates are converted into nitric acid which helps open up blood vessels and helps lower blood pressure.
- If you have chia seeds, use 1 tablespoon of chia seeds soaked in water in place of the flaxseeds.
Resources:
https://www.ncbi.nlm.nih.gov/pubmed/23550782
http://ajcn.nutrition.org/content/early/2012/04/03/ajcn.111.027995.abstract
https://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp
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Best
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looks tasty! 🙂
It’s a vry useful site..I like this nd these knowledge r vry vry helpful for me
The smoothie is really working.thank you.
Tnx for info.
Thanks & very nice thing
very useful info.
Tnx for the info…I will try it….
Thanks It is very important for me.
Its really Wow! thank you so much for posting, infos, and procedures. Most of the product its just in my garden. even in your related related articles. I love it very much.
excellent stuff, thank you.
I ll try this.…
It sound good I will give it a try.
Like it.It makin sence,but strawberry an oatmilk is nowere to be found.
I have problem high pleasure i do exercise two hours every night take medicine every day and also make lemongrass as a tea now I make lemon with honey but still my high pleasure 140/90 …I’m on diet also i try this kind of way but i dont know the ground flaxseed…
its take time, keep continue it will come down slowly.
Good and very useful
This is very enlighening, but we don’t have lot pf these fruits in my locality thanks!
this looks tasty wil give it a try thanx
HAD TRY THIS JUICE AND IT IS GOOD FOE HIPERTENSION IT BECOMES NORMAL IF U TAKE THIS REGULAR.
Thank you for your helpful information. I want to ask you this please reply I need to know. Is it okay if I grind the flexseed for a week consumption and keep it in the fridge? Some said I have to grind it daily, not to keep it for the next day. Is it true? I am waiting your reply. Thank you.
I’ve found the articles very informative and useful.I’m planning on making use of a number of the ideas listed in order to improve and maintain my health. Thanks very much.
I have problems with my high blood pressure and have been taking medication and its still 145/90 I go runing every other day for 1 hour and exercise Zumba every day I eat lots of vegetables litte bit of turky no meats I will try the smoothie see if it will help me to have my blood high pressure control thank you
This smoothie is delicious and works wonders on my body. Blood pressure this A M 121/80. Nurse almost fainted in disbelief. She took it twice.
This smoothie is delicious.
I LIKE ? ur page from the Depth of My Heart, Thank u.
great recipe helps a lot!!!!!
I grind my flaxseed about 1 cup at a time and always keep mine in the freezer
It can be quite expensive to buy, so I keep it in the freezer and grind about 1 cup per week or thereabouts depending on how much I put in the smoothie I can also use LSA (ground linseeds(flax) sunflower seeds and almonds) in it at times, can use coconut milk or almond milk or cow depending on how I feel at the time and what I have in the house.
i have high blood pressure more than 165/100 but some time it will reduced automatically for some time and moreover it was same and still Near about 145/98…i had never drink or smoke ..moreover i was a vegetarian and i am not able to understand why is it so ..plz suggest me what shall i do .one thing i would like to tell u i have never gone through any medication related to high bp