That’s why we’re going to take a look at the benefits of smoothies first, and only then shall we get to the recipes that we’ve compiled for you. After all, once you know the benefits, you can actually make the smoothies best for your health.
So let’s take a look at…
Research shows that almost one third of the adult population in America alone suffers from high blood pressure and an equal number of people suffer from high cholesterol. Both of these conditions put you at the risk of heart related problems. But a healthy lifestyle and adopting a heart healthy diet can keep the situation under control. And smoothies are the easiest food items that can fit into such heart healthy diets!
You must already be aware that fruits are the most popular ingredients for any type of smoothie. And, most fruits are rich in dietary fiber, and having high fiber foods is good for both high blood pressure and high levels of cholesterol in the blood. Additionally, fruits are also high in potassium, a mineral that counters the blood pressure raising effects of sodium, thus keeping your blood pressure in check.
According to a research published in the April 2013 issue of the health journal – “Nutrition Reviews”, if you have at least 3 servings of dairy products every day, you have a chance of having lower blood pressure. And fat free yogurt or Greek yogurt is a very commonly used ingredient to thicken smoothies. Therefore, you can easily have smoothies thrice a day – and you will be fulfilling the quota for having dairy products thrice daily.
Smoothies can also work well as meal replacements when you’re trying to watch your weight. And you must already know that obesity or being overweight is a contributing factor for high blood pressure. However, even with smoothies, if you have too much of calorific foods as ingredients, you could gain weight – so be careful with what you choose.
Finally, you can choose from an array of Superfoods when looking for ingredients to put in your smoothie. You can try carrots, kale, beets, broccoli and other such vegetable high in dietary fiber and nutrition. In fact having smoothies made from such Superfoods can improve your overall health!
So there you have the 5 major reasons to have smoothies for hypertension – and with those out of the way, we can move on to the actual recipes.
Now the basic method of preparing smoothies is the same – you just have to add the ingredients you want to use into the blender. The next step is to blend till you get the desired consistency – to get a thicker smoothie you can try adding more fruits, or yogurt. And to get a more watery consistency, just add a bit of water.And that’s all there is with regard to the instructions – so we have focused on the ingredients in our recipes.
Blueberry is known as the ‘King of Berries’ – and it has the highest amount of phytonutrients and antioxidants that can boost your health. And avocados are great sources of mono-unsaturated fatty acids – and they can lower the risk of heart issues. Also, avocados are rich in vitamin B6 and folic acid – both nutrients that are good for the heart.
And here is the complete list of ingredients:
- Frozen blueberries – 1 cup
- Avocado – 1/4th
- Coconut water – 1 cup
All you have to do is blend the ingredients and your heart-healthy smoothie is ready to have!
Both strawberries and pineapple are rich in vitamin C – a necessary ingredient to bolster your immune system and keep you healthy and fit. Additionally, oats and pumpkin seeds make this smoothie high in fiber too!
Here are the ingredients for this smoothie recipe:
- Water – 1 cup
- Oat milk — 1 cup
- Fresh strawberries – 1 cup
- Fresh pineapple slices – 1 cup
- Pumpkin seeds – 2 tbsp.
- Honey – to taste
- Celery sticks – 2
- Oats – 1 cup
If you’re on the raw diet, then you can easily replace the oats with raw oat groats. And if you find your smoothie is too thick – just add a bit of water.
Hemp seeds are deemed as Superfoods and they have just the right ratio of omega 3 and 6 fatty acids – both essential for healthy blood circulation. Plus, bananas are high in potassium – another nutrient that combats high blood pressure.
Here is the complete list of ingredients for you:
- Hemp protein powder – 4 tbsp.
- Almond milk – 1 cup
- Banana – 1
- Spinach – a handful
- Blueberries – ½ cup
In order to get a perfect blend you might need to blend the ingredients together for about 2 minutes.
With this we wrap up our compilation of smoothies for heart health – and before concluding we thought it necessary to inform you that certain juice recipes are also a great way to reduce and control your blood pressure levels. In fact, we have a whole list of such recipes lined up for you elsewhere – do take a look.
And now that you have these smoothie recipes at hand, all you have to do is select a smoothie recipe for high blood pressure and make it. And while you’re at it, you can even innovate your own variations and come up with your own smoothie ideas!