10 Scrumptious Blood Pressure Lowering Smoothies and Juices

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According to the Centers of Disease Control and Prevention, roughly 1 in 3 adults in the United States have high blood pressure – thats about 75 million people.

High blood pressure may not seem important because you’re unlikely to notice any day-to-day effects. However, what you don’t know could hurt you: high blood pressure increases your risk for dangerous health problems.

Here are some unpleasant facts you should know:

  • About 7 out of 10 people experiencing their first heart attack have high blood pressure.
  • Roughly 8 out of 10 people having their first stroke have high blood pressure.
  • About 7 out of 10 people diagnosed with chronic heart failure have high blood pressure.

These are just a few of the many health risks associated with high blood pressure. What you should also know is that high blood pressure is very treatable, and you don’t necessarily need to take prescription medications.

The key to treating high blood pressure naturally is making healthy changes to your diet and lifestyle.

The good news is that you don’t automatically need to follow a strict diet to resolve your hypertension. Reducing your intake of sugar, saturated fats, caffeine, and alcohol is essential. More important is adding heart-healthy foods such as whole grains, fresh fruits and vegetables, nuts, seeds, and lean protein to your diet.

Topping the list of blood pressure-lowering nutrients are potassium and magnesium.

Potassium is important for a variety of essential bodily functions, but it must stay in balance with your sodium levels. The kidneys are responsible for controlling fluid amounts stored in your body: higher fluid retention means higher blood pressure. Having the right balance of potassium and sodium in your body helps the kidneys bring out extra fluid for urine secretion.

You can find potassium naturally in foods like bananas, sweet potatoes, tomatoes, orange juice, tuna, yogurt, and skim milk.

Magnesium plays an important role in regulating a wide variety of bodily functions, including blood sugar, muscle and nerve function, and blood pressure. Adequate magnesium levels enable the blood vessels to relax. Studies show that increasing your magnesium intake can significantly reduce your blood pressure. You can find magnesium in natural sources like leafy greens, bananas, nuts, seeds, avocado, dark chocolate, and cultured yogurt.

If you’re wondering how it is possible to include all of these foods in your diet, we have a simple solution: juices and smoothies.

These fuss-free beverages can be made with the healthiest foods on the planet – fresh fruits and vegetables, low-fat dairy, nuts, seeds, and more. You can even make juices and smoothies using all potassium – and magnesium-rich ingredients! That’s where this book comes in.

You’ll find a collection of 10 simple – but delicious – juice and smoothie recipes designed to help you lower your blood pressure naturally. Read on to learn more!

Tips For Making Juices and Smoothies

Juices and smoothies are a simple, healthy way to get your daily dose of fruits and vegetables. You can get the same number of servings in a single glass as you would from eating a giant plate of veggies – maybe even more.

Before getting started with juices and smoothies, it helps in understanding the benefits and learning how to get the process right.

Let’s explore the difference between juicing and smoothies.

Juicing is typically made using a juicer: a household appliance that extracts the liquid from whole foods like fruits and vegetables. Different juicers accomplish this goal through various methods, often shredding or masticating the produce by forcing the liquid out and into your glass from a spout.

Typically, you make smoothies in a blender. Rather than extracting the liquid from the raw ingredients, they are pureed and blended with whatever liquid you add. So, what is better – juices or smoothies?

Both juices and smoothies have healthy nutritional value, but there are some key diferences to keep in mind. For example, the process of juicing separates the liquid from the solids, meaning it also removes the fiber – one of the healthiest parts of any fruit or vegetable. You can get around this issue by stirring a few tablespoons of the pulp from your juicer back into the liquid before drinking.

One thing to remember with both juices and smoothies is the calorie and carbohydrate content of the finished product.

Even though you end up with a smaller volume at the end of the process – a glass of juice versus a giant plate of vegetables – the carb and calorie content will be similar. Many people juice fruits along with their veggies to sweeten the drink, but doing so can increase the sugar content and put you at risk for a blood sugar spike.

Juices or smoothies are not harmful – however, you need to understand what you’re consuming and make smart choices about the ingredients you include.

Now that you have a better understanding of the pros and cons for juices and smoothies, let’s delve a little deeper into the process of making them.

Here are some tips for making healthy, homemade juices and smoothies:

1| Familiarize yourself with the different types of juicers: cold-press, centrifugal, and masticating:

  • A cold-pressed juicer yields the most nutritious results and can be very expensive, but is often well worth the money! It remains most of the nutrients and produces the most juices as there is no chopping or heat involved.
  • Most of the juicers you see on the market are centrifugal, which meals the juice is separated from the pulp with high speed spinning. Some of the nutrients may be lost in the final product unless you juice multiple times to break down the cell walls of the vegetables and fruits. However, a centrifugal juicer is inexpensive and usually sufficient for regular juicing.
  • It may require more clean-up, but a masticating juicer works by grinding the juice out (like your teeth does when you chew), and keeps more of the nutrition compared to a high-speed spinning juicer. This type is especially great for leafy greens.

2| Always clean and prep your raw ingredients before juicing or blending

  • If you’re blending using a blender, the pieces might need to be smaller to ensure a smooth and even blend.

3| If you’re juicing instead of blending your ingredients

  • Stir a little of the extracted fiber back into your finished product before drinking it.

4| Always enjoy your juices and smoothies immediately after making them

  • If you have leftovers, put them in an airtight container in the refrigerator

5| Never juice avocado, bananas, coconut, pineapple, rhubarb, or other high-fiber, low-moisture fruits and vegetables because it can damage your juicer

6| To thicken your smoothies, add bananas, avocado, or ice cubes

  • You can also use frozen fruit in place of ice cubes

7| When making a green smoothie, for the best blend

  • Stick to a ratio of three parts frozen fruit, two parts greens, and two parts liquid.

In addition to following these tips and tricks, be mindful of the ingredients you’re using. You can juice or blend just about anything but remember the calorie, sugar, and carb content of your raw ingredients – especially if one of your goals is weight loss.

Now that you understand the benefits of juices and smoothies, you’re ready to start including them in your blood pressure-lowering diet.

These smoothies are rich in potassium and magnesium, two of the most powerful nutrient for reducing high blood pressure. In this collection, you’ll find several recipes for a juicer – but we’ve also included instructions on how to prepare them with a blender.

10 Blood Pressure Lowering Juices and Smoothies

Peanut Butter Banana Smoothie

Servings: 1 to 2

Ingredients

  • 1 large frozen banana, sliced
  • 1/2 cup ice cubes
  • 1/2 cup skim milk
  • 1/4 cup low-fat yogurt, plain
  • 1 tablespoon low-sodium peanut butter
  • 1/2 teaspoon vanilla extract
  • Liquid stevia extract, to taste

Instruction

  1. Place the banana, ice cubes, skim milk, and yogurt in a blender.
  2. Pulse several times to chop the ingredients.
  3. Add the peanut butter, vanilla extract and a few drops of liquid stevia extract (if desired).
  4. Blend on high speed for 30 to 60 seconds until smooth and well combined.
  5. Pour into a large glass and garnish with a slice of fresh banana (optional).

Tips: This smoothie works best with frozen banana, so slice up your banana and arrange the slices on a plate then freeze overnight before using them!

Sweet Spinach Melon Juice

Servings: 1 to 2

Ingredients

  • 1 cup fresh baby spinach
  • 1/4 fresh honeydew melon
  • 1/2 lemon
  • Liquid stevia stevia extract, to taste

Instructions

  1. Place a large glass or container under the spout of your juicer.
  2. Cut the honeydew into pieces that will fit into your juicer.
  3. Peel the lemon and cut it into wedges.
  4. Feed the ingredients through your juicer in the order listed.
  5. Open the juicer and scoop out 1 to 2 table spoons of pulp.
  6. Stir the pulp into your juice and sweeten to taste with liquid stevia extract.
  7. Serve with a wedge of fresh lemon.

Tips: If you don’t have a juicer, combine the ingredients in a blender with 1 to 1&1/2 cups water or orange juice and blend until smooth and well combined. Strain the mixture through a fine cloth into your glass or container, then add 1 to 2 tablespoons of the strained pulp and stir. Serve with a lemon wedge.

Blueberry Oatmeal Smoothie

Servings: 1 to 2

Ingredients

  • 1 medium frozen banana, sliced
  • 1 cup frozen blueberries
  • 1/2 cup rolled oats
  • 1 cup rolled oats
  • 1 cup skim milk
  • 1/2 cup low-fat yogurt, plain
  • Liquid stevia extract, to taste

Instructions

  1. Place the banana and blueberries in a blender then sprinkle in the oats.
  2. Pulse several times to chop the ingredients.
  3. Add the milk, yogurt, and liquid stevia.
  4. Blend for 30 to 60 seconds until smooth and well combined.
  5. Pour into a large glass or divide into two servings.
  6. Garnish with a few fresh blueberries to serve.

Tips: The best yogurt to use in blood pressure-lowering smoothies is low-fat, cultured yogurt with added probiotics.

Spicy Tomato Beet Juice

Servings: 2

Ingredients

  • 4 medium Roma tomatoes
  • 2 large carrots
  • 2 small stalks celery
  • 2 small beets
  • 3 handfuls fresh baby spinach
  • 1 jalapeno pepper

Instructions

  1. Place a large glass or container under the spout of your juicer.
  2. Chop the tomatoes, carrots, celery, and beets into pieces small enough to fit into your juicer.
  3. Cut the jalapeno in half and scoop out the seeds, if desired (keeping the seeds will yield a spicier drink).
  4. Feed the ingredients through your juicer in the order listed.
  5. Open the juicer and scoop out 1 to 2 tablespoons of pulp.
  6. Stir the pulp into your juice and serve with a wedge of fresh lemon.

Tips: If you don’t have a juicer, combine the carrots, celery, beets, spinach, and jalapeno in a blender with 1 to 1&1/2 cups low-sodium tomato juice. Blend until smooth and well combined then strain the mixture through a fine cloth into your glass or container. Add 1 to 2 tablespoons of the strained pulp and stir. Serve with a lemon wedge.

Creamy Cantaloupe Smoothie

Servings: 1 to 2

Ingredients

  • 1 medium frozen banana, sliced
  • 1/2 cup ice cubes
  • 1/2 cup skim milk
  • 2 cups chopped cantaloupe
  • Liquid stevia extract, to taste

Instructions

  1. Place the banana, ice, and milk in a blender.
  2. Pulse several times to chop the ingredients.
  3. Add the cantaloupe and blend for 30 to 60 seconds until smooth and well combined.
  4. Add liquid stevia extract to taste, if desired, then blend once more.
  5. Pour into a large glass or divide between two glasses.
  6. Garnish with a wedge of cantaloupe to serve.

Tips: Prepare this smoothie using other fresh melon rich in potassium like honeydew – or use a mixture of both! You can also try freezing the melon before blending.

Sweet Sunrise Citrus Juice

Servings: 1 to 2

Ingredients

  • Place a large glass or container under the spout of your juicer.
  • Peel the oranges and grapefruit then divide the sections.
  • Cut the lemon and lime into wedges that will fit through your juicer.
  • Feed the ingredients through your juicer in the order listed.
  • Open the juicer and scoop out 1 to 2 table spoons of pulp.
  • Stir the pulp into your juice and sweeten to taste with liquid stevia.
  • Serve with a wedge of fresh lemon.

Tips: If you don’t have a juicer, peel the fruits and combine them in a blender with 1 to 1&1/2 cups orange juice or grapefruit juice. Blend until smooth and well combined then strain the mixture through a fine cloth into your glass or container. Add 1 to 2 tablespoons of the strained pulp and sweeten to taste. Serve with a lemon wedge.

Almond Dark Chocolate Smoothie

Servings: 1 to 2

Ingredients

  • Place the bananas, chia seeds, and milk in a blender.
  • Pulse several times then add the almond butter and cocoa powder.
  • Blend for 20 to 30 seconds until smooth and well combined.
  • Sweeten to taste with liquid stevia extract then let sit for 5 minutes.
  • Blend smooth once more then pour into a large glass.
  • Garnish with a few sliced almonds to serve.

Tips: If you can’t find dark cocoa powder, use a square or two of stevia-sweetened dark chocolate (at least 70% dark).

Cooling Cucumber Melon Juice

Servings: 2

Ingredients

  • 2 medium seedless cucumbers
  • 1/4 fresh honeydew
  • 2 medium stalks celery
  • 2 large leves romaine lettuce

Instructions

  1. Place a large glass or container under the spout of your juicer.
  2. Chop the cucumber, honeydew, and celery into 2-inch chunks.
  3. Tear the lettuce into smaller pieces.
  4. Feed the ingredients through your juicer in the order listed.
  5. Open the juicer and scoop out 1 to table spoons of pulp.
  6. Stir the pulp into your juice and serve with a wedge of fresh honeydew.

Tips: If you don’t have a juicer, combine the ingredients in a blender with 1 to 1&1/2 cups water and blend until smooth and well combined. Strain the mixture through a fine cloth into your glass or container then add 1 to 2 tablespoons of the strained pulp and stir. Serve with a wedge of fresh honeydew.

Fruity Green Smoothie

Servings: 1 to 2

Ingredients

  • 1 cup fresh chopped honeydew
  • 1/2 cup seedless cucumber, chopped or sliced
  • 1 cup fresh baby spinach
  • 1/4 cup water
  • 2 tablespoons fresh lime juice
  • 1/2 cup ice cubes
  • Liquid stevia extract, to taste

Instructions

  1. Place the honeydew and cucumber in a blender.
  2. Pulse several times to chop the ingredients.
  3. Add the spinach, water, lime juice, and ice cubes.
  4. Blend for 30 to 45 seconds until smooth and well combined.
  5. Sweeten with liquid stevia extract to taste, if desired.
  6. Pour into a large glass and garnish with a cucumber slice to serve.

Tips: If you prefer, use cantaloupe instead of the honeydew. You can also substitute orange orange juice or grapefruit juice for the water to increase the potassium content.

Broccoli Cantaloupe Cleansing Juice

Servings: 2

Ingredients

  • 1 wedge fresh cantaloupe (about 1/4 of a small melon)
  • 1 medium head fresh broccoli
  • 1 small beet, peeled
  • 2 large leaves of kale
  • 1 medium navel orange

Instructions

  1. Place a large glass or container under the spout of your juicer.
  2. Chop the cantaloupe, broccoli, and beet into 2″ chunks.
  3. Tear the kale into smaller pieces and peel the orange, separating the sections.
  4. Feed the ingredients through your juicer in the order listed.
  5. Open the juicer and scoop out 1 to 2 table spoons of pulp.
  6. Stir the pulp into your juice and serve with a wedge of fresh cantaloupe.

Tips: If you don’t have a juicer, combine the ingredients in a blender with 1 to 1/2 cups water and blend until smooth and well combined. Strain the mixture through a fine cloth into your glass or container then add 1 to 2 tablespoons of the strained pulp and stir. Serve with a wedge of fresh cantaloupe.

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