High blood pressure, if neglected, could get worse and affect the vital organs including the heart, kidneys and blood vessels. To fully take control of this ailment, a lifestyle change is necessary as well as a nutritious and balanced diet. Sodium, alcohol and caffeine intake should also be monitored, all while doing regular exercise.
Consuming foods rich in Vitamin C and potassium is also beneficial in lowering blood pressure.
Smoothies are a perfect replacement to your morning coffee or tea because it is rich in potassium which can aid in managing high blood pressure. It can be also enjoyed by people who do not suffer from high blood pressure because it can be beneficial to one’s health, overall.
Here are 3 of the best smoothies for this task:
1. Blueberry-Almond Smoothie
According to a recent study, vegetables such as beets, lettuce, kale, spinach, turnips, radishes, chard and carrots are better at lowering a person’s blood pressure because they are high in dietary fiber and nitrate. Nitrate becomes nitrate oxide when digested which is known to widen blood vessels, making blood flow more smoothly. Even if this is not yet tested in the long-term basis, the study revealed that an 8-ounce dose increased nitrate levels for about 150 percent in people with hypertension.
Ingredients:
• ¼ peeled and grated raw beet
• ¼ cup salted raw whole almonds
• ½ cup unsweetened carrot juices
• ¼ cup frozen blueberries
• ¼ cup unsweetened applesauce
• 1/3 cup ice cubes, ½ teaspoon fresh lime juice
• Dash of ground ginger.
2. Strawberry, Banana, Kiwi Smoothie
Ingredients:
• Skim milk
• Strawberries
• A banana
• A kiwi
• Low-fat yogurt
• Ground flaxseed
• Garden cress (optional)
3. Blueberry Banana Smoothie
Ingredients:
• Hemp milk 8 oz. to 8 ½ oz
• 1 tablespoon of Almond butter
• ½ cup of fresh or frozen
• 1 banana
These ingredients have beneficial effects in lowering a person’s blood pressure and cholesterol because it reduces inflammation in the blood vessels that cause high blood pressure and poor blood circulation because of its nutrient-contents such as fiber, vitamins, protein and anti-oxidants.
How to make a smoothie:
All ingredients should be blended until smooth in a blender for about 1 to 2 minutes. Milk can also be added if the smoothie is too thick.
