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Nutrients and Smoothies for Controlling Blood Pressure

Nutrients and Smoothies for Controlling Blood Pressure
Blood pressure is positively associated with higher sodium, alcohol, and protein intakes; it is inversely associated with potassium, calcium, and magnesium intakes.
The DASH diet includes foods that are rich in potassium, calcium and magnesium. These nutrients help control blood pressure.
We can control our blood pressure levels by taking dietary precautions. Some foods contain ingredients that are best to control BP. These nutrients control your sugar levels and maintain normal blood pressure. You can supplement your diet with these food items.

Nutrients and Minerals to Control Blood Pressure


Food with potassium is best for high blood pressure. Asper a study, potassium can reduce high blood pressure levels. You can take it through food or supplements. Potassium helps blood vessels to relax and promotes sodium excretion through urine.


Studies show that magnesium increases the production of “nitric oxide”, a molecule that helps relax blood vessels.

Vitamin D

People with hypertension lack vitamin D. Therefore, foods containing vitamin D can reduce the risk of high blood pressure.


It is an amino acid supplement that improves blood vessel function. As a result, it eases blood flow and reduces hypertension.

Vitamin C

Vitamin C-rich foods include citrus fruits, green leafy vegetables and some supplements. People with optimum levels of vitamin C show less risk of high blood pressure.


You can generally find probiotics from yoghurt. They are beneficial bacteria that have many health benefits. For example, one of their health benefits is lowering blood pressure.


If you have high blood pressure levels, you find sleeping difficult. Lack of melatonin aggravates this issue. So, supplements containing melatonin can lower blood pressure levels.

Best Foods to Reduce Blood Pressure


As per studies, a high ginger dosage can help lower blood pressure. For example, two grams of ginger powder per day significantly decreases blood pressure and triglycerides.

Nutritional Value of Ginger

For a better understanding of the nutritional value that ginger contains, mentioned below is the nutritional value chart of 1 tablespoon/1 inch piece of ginger:
  • Calories – 4.8
  • Carbohydrates – 1.07 grams
  • Proteins – 0.11 grams
  • Dietary Fibre – 0.12 grams
  • Fat – 0.5 grams

Green Tea

Green tea contains antioxidants that have numerous health benefits. For example, drinking green tea for 3-16 weeks can help with blood pressure even when you do not have hypertension.

Lemon Water

Lemon water consists of vitamin C, potassium, calcium, and many other minerals. These minerals are of great help to control high blood pressure.


Bananas are rich in potassium and low in sodium, making bananas the best food to add to your daily diet. In addition, banana’s maintain electrolyte levels in the body. Nutrition Values of Banana 100 grams of (approx. one medium-sized) raw banana contains:
  • Calories: 89 kcal
  • Carbohydrates: 22.84 g
  • Dietary fibre: 12.23 g
  • Sugar: 2.6 g
  • Fat: 0.33 g
  • Protein: 1.09 g
  • Vitamin B6: 0.4 mg
  • Vitamin C: 8.7 mg
  • Manganese: 0.27 mg
  • Potassium: 358 mg
  • Magnesium: 27 mg

Other Fruits

Pomegranate, apple, orange, melon, avocado, mango, fig, and papaya contain antioxidants, vitamin C, potassium, and magnesium. They can help you maintain healthy blood pressure levels.

Green Leafy Vegetables

Spinach, celery, kale, lettuce, and turnips are greens full of nutrients to make you healthy. You can consume them in many ways. For example, you can eat them raw, boiled, or curry preparation.

Other Vegetables

To lower your high blood pressure levels, you can eat nutrient-rich vegetables like beetroot, cooked broccoli, cucumbers, zucchini, tomatoes, and eggplant. Some other foods are dark chocolates, flax seeds, berries, etc.

10 Best Smoothies for Controlling Blood Pressure

Preparation is the most significant challenge people face in following any diet or making dietary changes. Preparing several dishes may take time. However, the easiest way to consume foods that may help improve blood pressure levels can be in the form of delicious smoothies. Smoothies are the best alternatives for meals. They are easy to make and are very tasty. Here are some smoothie recipes that help reduce your high blood pressure levels and satisfy your taste buds.

1Spinach Avocado Smoothie 

Green smoothies are very nutritious and tasty. You can make them a day prior and refrigerate. The nutritional value for one serving of Spinach Avocado Smoothie is:
  • Calories: 357kCal
  • Carbohydrates: 57.8g
  • Cholesterol: 4.9mg
  • Dietary fibre: 7.8g
  • Fats: 8.2g
  • Protein: 17.7g
Among others, this smoothie for blood pressure stands apart because it contains folates, iron, vitamins, minerals and antioxidants. It also imparts various health benefits. Fat deposits along the blood vessels may block blood circulation, resulting in high blood pressure. Avocado has niacin and pantothenic acid, forms of vitamin B. Niacin prevents the accumulation of fat deposits or plaque along the blood vessels. The spinach avocado smoothie has high dietary fibre that keeps you satiated for long. As a result, it prevents you from overeating and unhealthy snacking. As a result, it helps you regulate weight. In addition, spinach is an excellent source of vitamin A, C and K. It also contains calcium. As a result, it has antioxidant properties that help prevent free radical damage.
  • Preparation time: 5 minutes
  • Serves: 1
  • Plain yoghurt (non-fat): 1 cup
  • Chopped spinach (fresh): 1 cup
  • Chopped banana (frozen): 1
  • Sliced avocado: ¼ cup
  • Water: ½ cup
  • Honey: 1 tsp
  1. Freeze the banana at least two hours before preparation
  2. Wash all the veggies
  3. Combine all the ingredients into a blender
  4. Blend smoothly
  5. Store in the refrigerator for one day and have a tasty drink the next day.

2. Spinach Banana Smoothie

You can use bananas in several smoothies. It is a filling fruit and keeps you satiated for long. Here is the tasty recipe. The nutritional value for one serving of Spinach Banana Smoothie is:
  • Calories: 257kCal
  • Carbohydrates: 47gm
  • Calcium: 89.4gm
  • Potassium: 1169mg
  • Dietary Fibre: 5.5gm
  • Sugar: 26.4gm
  • Fat: 4.8gm
The smoothie is a high source of potassium. It is an essential mineral that facilitates various functions like muscle movements and nerve communication. Potassium helps reduce tension in your blood vessels. As a result, it helps lower your blood pressure. Therefore, doctors recommend a potassium-rich diet for people with high blood pressure. The smoothie also contains antioxidants like lutein and zeaxanthin. These antioxidants improve overall eye health. They also protect your eyes from harmful ultraviolet rays.
  • Preparation time: 3 minutes
  • Serves: 2
  • One cup: 250 ml
  • Sliced Banana (peeled): 1 cup
  • Spinach leaves: 1 cup
  • Orange juice: 2 cups
  • Honey: A drizzle
  1. Add spinach to the blender and blend smoothly
  2. Then, add bananas and orange juice and blend smoothly
  3. You can add water as per your preference
  4. Top it off with your favorite nuts or seeds
  5. Add honey and mix well
  6. Serve

3. Strawberry Blueberry Banana Smoothie 

Strawberries and blueberries are tasty and kid-friendly fruits. You can even have it with your whole family. For extra frosty texture, freeze the fruits ahead of time. The nutritional value for one serving of Strawberry Blueberry Banana Smoothie is:
  • Calories: 335kCal
  • Carbohydrates: 45.8g
  • Protein: 6.8g
  • Iron: 2.5mg
  • Fat: 16.9g
The smoothie is full of vitamins A and C, which have antioxidant properties. These antioxidants and the other nutrients in the smoothie help improve overall health. For example, it helps lower blood pressure levels. Vitamin C also stimulates collagen synthesis. As a result, it makes your skin firm.
  • Serves: 2
  • Preparation time: 2-3 minutes
  • Strawberries: ½ cup
  • Blueberries: ½ cup
  • Banana: 1
  • Cashew milk/toned milk (chilled, unsweetened): ¾ cup
  • Hulled hemp seeds: 1 tbsp
  • Cashew butter: 1 tbsp
  1. Freeze the fruits beforehand
  2. Add all the ingredients except cashew milk and blend smoothly
  3. Then, add cashew milk and blend until you get desired consistency
  4. Serve the smoothie

4. Avocado Green Smoothie

It is a whole green smoothie that can compensate for a meal. This smoothie contains spinach, celery, apple, banana, and avocado and is highly nutritious. The nutritional value for one serving of Avocado Green Smoothie is:
  • Calories: 292kCal
  • Carbohydrates: 40.3g
  • Dietary fibre: 12.2g
  • Protein: 4.6g
  • Calcium: 180.7mg
  • Magnesium: 75.8mg
  • Potassium: 1094.6mg
  • Sodium: 144.3mg
Folate deficiency results in atherosclerosis or plaque deposits in blood vessels. As a result, it leads to heart diseases, bad cholesterol levels and blood pressure. Avocado, the primary ingredient of this smoothie, is a good source of folate. As a result, it may help prevent several issues, including blood pressure. In addition, folates have anticancer properties. It can inhibit the growth of cancer cells, especially breast cancer and prostate cancer.
  • Serves: 2
  • Preparation time: 2 to 3 minutes
  • Almond milk or coconut milk beverage (unsweetened): 1¼ cups
  • Banana (ripe): 1
  • Avocado (ripe): 1
  • Sweet apple: 1
  • Celery (chopped): 1 small
  • Spinach: 2 cups
  • Fresh ginger (peeled): 1-inch piece
  • Ice cubes: 8 (optional)
  1. Smoothly blend all ingredients with ice (optional) in a blender.
  2. Serve the tasty smoothie.

5. Pineapple Green Smoothie

Pineapple is rich in citric acid and vitamin C. You can customize the smoothie with chia seeds for omega-3 fats and proteins. The nutritional value for one serving of Pineapple Green Smoothie is:
  • Calories: 297kCal
  • Carbohydrates: 54.3g
  • Cholesterol-3.8mg
  • Dietary fibre: 9.8g
  • Fat: 5.7g
  • Iron: 2.5mg
  • Protein: 12.8g
  • Calcium: 296.6mg
The Pineapple green smoothie is rich in all essential minerals and nutrients. It may help manage several ailments, including blood pressure. A deficiency of calcium makes your bone fragile and prone to fractures. However, the high levels of calcium in the smoothie helps strengthen your bones and muscles. In addition, the smoothie contains high dietary fibre. As a result, it may help you lose weight.
  • Serves: 1
  • Preparation time: 2 minutes
  • Almond milk (unsweetened): ½ cup
  • Plain Greek yoghurt (non-fat): ⅓ cup
  • Baby spinach: 1 cup
  • Banana (frozen, sliced): 1 cup
  • Pineapple (sliced): ½ cup
  • Chia seeds: 1tbsp
  • Maple syrup or honey: 1-2 tsp (optional)
  1. Add almond milk and yoghurt and blend smoothly.
  2. Then add spinach, banana, pineapple, and chia seeds and blend
  3. Add sweetener as per your preference (optional)
  4. Blend and serve the dish

6. Cantaloupe Melon Smoothie

Melon is an easily available fruit with many health benefits. It takes just 5 mins to make this smoothie. The nutritional value for one serving of Cantaloupe Melon Smoothie is:
  • Calories: 69.7kCal
  • Carbohydrates: 18.1g
  • Dietary fibres: 1.4g
  • Fat: 0.2g
  • Iron: 2% of DV
  • Protein: 0.8g
Cantaloupes have almost 90% water to hydrate and revive you immediately. The minerals help balance the body fluids. In addition, the dense fibre content slows digestion. It helps prevent blood sugar from rising. As a result, it regulates the blood glucose levels in the blood.
  • Preparation Time-3-4 minutes
  • Serving-4
  • Cantaloupe melon (peeled, seedless and cubed): 1 cup
  • Honeydew melon (peeled, seedless and cubed): 1 cup
  • Lime juice: ¼ cup
  • Honey: 2 tbsp
  • Almond milk (unsweetened): 3 cups
  • Chopped banana: 1
  1. Add almond milk, lime juice and fruits into the blender and blend smoothly
  2. Add honey and blend for another few seconds
  3.  Serve

7. Orange Flax Smoothie

The smoothie is rich in the wellness of peaches, carrots, and oranges. In addition, it has the rich colour and nutrients of ginger. People who like the sour taste of orange will love this smoothie. The nutritional value for one serving of Orange Flax Smoothie is:
  • Calories: 209kCal
  • Carbohydrates: 41.4g
  • Dietary fibre: 27.7g
  • Fat: 4.3g
  • Protein: 4.9g
  • Sugars: 5.7g
The orange flax smoothie contains omega-3 fatty acids, which play a vital role in lowering your blood cholesterol. They prevent the circulation of bad cholesterol in the blood, thus preventing heart diseases. In addition, the smoothie contains iron, a vital mineral for growth and development. Your body needs iron to produce haemoglobin, a pigment that transports oxygen across the body.
  • Serves: 2
  • Preparation Time: 2 minutes
  • Peaches (frozen, sliced): 2 cups
  • Carrot juice: 1 cup
  • Orange juice: 1 cup
  • Flax seeds (ground): 2 tbsp
  • Ginger (chopped): 1 tbsp
  1. Mix all ingredients into the blender and blend smoothly.
  2. Serve the smoothie

8. Citrus Berry Smoothie

The citrus berry smoothie is tasty. It is a meal-in-glass with healthy sources of carbohydrates and powerful antioxidants. In addition, it has the wellness of berries and orange juice. The nutritional value for one serving of Citrus Berry Smoothie is:
  • Calories: 376kCal
  • Carbohydrates: 70.4g
  • Dietary fibre: 5.3g
  • Fat: 4.5g
  • Iron: 1.8mg
  • Protein: 16.9g
Citrus berry smoothie provides the recommended daily value of vitamin C. It is a potent antioxidant. It promotes the synthesis of white blood cells, which are the primary defense cells to prevent infections. Thus, they strengthen your immunity. In addition, it contains dietary fibre, which helps improve digestion and help lose weight. Ingredients
  • Fresh berries: 1¼ cups
  • Plain yoghurt (low-fat): ¾ cups
  • Orange juice: ½ cup
  • Milk (non-fat): 2 tbsp
  • Wheat gram (toasted): 1 tbsp
  • Honey: 1 tsp
  • Vanilla extract: ½ tsp
  1. Place all the ingredients in the blender and blend smoothly.
  2. Serve the smoothie.

9. Ginger Mango Smoothie

It is a healthy smoothie rich in proteins from red lentils and mango. The nutritional value for one serving of Ginger Mango Smoothie is:
  • Calories: 352kCal
  • Carbohydrates: 8.9g
  • Dietary fibre: 9.6g
  • Protein: 12.3g
  • Fat: 1.1g
  • Iron: 3.7mg
The proteins from red lentils, antioxidant properties and the rich nutrients in the smoothie help control your blood pressure levels. Mango and ginger have antimicrobial properties that help prevent infections. The infections can be bacterial, viral or fungal. In addition, vitamin C stimulates the synthesis of collagen fibres, which delays the signs of ageing. The antioxidants in the smoothie have anti-inflammatory properties. As a result, it helps prevent bronchitis, asthma etc.
  • Serves: 2
  • Preparation Time: 5 minutes
  • Red lentils (cooked, cooled): ½ cup
  • Mango chunks: 1 cup
  • Carrot juice: ¾ cup
  • Fresh ginger (chopped): 1 tsp
  • Honey: 1 tsp
  • Cardamom powder: ½tsp
  • Ice cubes: 3 (optional)
  1. Add all the ingredients to a blender and blend smoothly
  2. Serve immediately

10. Pomegranate Berry Smoothie

Pomegranate is the best fruit to reduce blood pressure by lowering Angiotensin-converting enzyme (ACE) levels. ACE is a protein that plays an essential role in controlling blood pressure by controlling the blood vessels’ size in the body. Of course, you can also drink plain pomegranate juice. However, here is a tasty pomegranate berry smoothie recipe. The nutritional value for one serving of Pomegranate Berry Smoothie is:
  • Calories: 206kCal
  • Carbohydrates: 49.4g
  • Cholesterol: 2.5mg
  • Dietary fibre: 5.7g
  • Iron: 0.7mg
  • Protein: 5.6g
The nutrients in berries improve your insulin sensitivity. It helps eliminate the glucose from the blood. This smoothie contains vitamin C and A, which prevents infection. In addition, it also contains folate and potassium, which prevent the narrowing of the arteries. As a result, it helps facilitate blood circulation and prevents heart diseases.
  • Serves: 3
  • One cup: 250 ml
  • Pomegranate juice: 1 cup
  • Deseeded mix berries: 2 cups
  • Chopped bananas: ½ cup
  • Low fat cottage cheese: ¼ cup
  • Water/coconut milk: 1 cup
  • Honey: 1 teaspoon
  1. Add all the ingredients and blend smoothly
  2. Serve the smoothie

Other Home Remedies to Instantly Reduce BP

Apart from adding the above-mentioned foods and smoothies to your diet, you can also use some home remedies to control your blood pressure. Some of the essential dietary habits that you should follow are:
  • Eat small portions of meals frequently
  • Avoid eating excess salt
Some of the traditional home remedies to instantly reduce your blood pressure are:
  • Drink healthy fluids
  • Caffeine can help temporarily
  • Drink almond milk
  • Chew 5 to 6 tulsi leaves every morning.
However, you need to be careful and consult a doctor in severe cases.


While various supplements can reduce blood pressure levels, not all supplements are safe. You should always consult your healthcare provider before taking any food or supplement. Studies show a risk of these elements interacting with your medication. Various smoothies are nutrient-rich and easy to make. They can supplement a whole course meal. In addition, they have all the efficient vitamins, minerals, and supplements that help reduce blood pressure levels. You can make smoothies easily, and it is a good meal when you are in a hurry. But be cautious of your health conditions and eat foods that do not cause any allergy to you. Then, learn the recipe and enjoy the tasty smoothies!
Prawidlowe csisnienie
27 Healthy Habits
to Normalize Blood Pressure
Download now