A Beet Smoothie To Lower Blood Pressure

Decreasing your risk of heart disease is easier, and way more delicious than you think. Do you want to know the best smoothie to lower blood pressure? Try this simple and easy beet smoothie to lower blood pressure fast.

Red beet smoothie to lower blood pressure with grapes in the background on a checkered cloth
Photo credit: Wesley Mai

Why Make A Beet Smoothie To Lower Blood Pressure?

This heart-healthy recipe is the best smoothie for high blood pressure. Not only does it deliver a wealth of nutrients but it is also:

  • loaded with vegetables and fruit
  • is quick to come together (takes less than 10 minutes!)
  • is a no-bake recipe (great for summer cooking!)
  • a natural and tasty way to lower your blood pressure

Why Will This Beet Smoothie Lower Blood Pressure?

This recipe is the best smoothie for high blood pressure. It is loaded with foods that will lower blood pressure.   


Beets are the star of the show here. They contain naturally occurring nitrates which are converted into nitric oxide. The nitric oxide pathway contributes to the vasodilation of blood vessels.  Vasodilation relaxes the inner muscles of blood vessels which result in the widening of the vessels.  This widening increases blood flow, which can lower blood pressure (1).


I’ve added other ingredients like almonds as they are rich in magnesium.  Magnesium plays a role in muscle relaxation and therefore helps our blood vessels relax.

Red Grapes

Resveratrol is a polyphenol or antioxidant found in red grapes and red wine. Most antioxidants protect against oxidation and inflammation in the body.  This contributes to the protective role this powerful antioxidant plays against the development of heart disease. In addition, resveratrol can also increase nitric oxide in the body (2).  


Apples are a great source of potassium.  Potassium’s role is the opposite of sodium in the body. It is well known that we need to reduce our sodium intake, but not as well known that adding potassium can serve a similar function to help manage blood pressure. In fact, the more potassium you eat, the more sodium you lose through urine. 

Potassium is a known vasodilator and it lowers the blood pressure by reducing the rigidity or tension of the blood vessels and arteries and eases the blood flow.


Milk is a great source of calcium.  Calcium is responsible for muscle contraction. Several studies revealed that low calcium intake is related to the high prevalence of cardiovascular diseases such as hypertension.


Studies have shown that spinach can help your body make nitric oxide, which helps to lower blood pressure (3, 4).

Many individuals find it difficult to meet their potassium, magnesium, and calcium intakes for the day because they can’t seem to fit all of the vegetables and fruits into their day. Smoothies are an excellent way of consuming whole foods that offer nutrients to naturally manage your blood pressure.

This is why this is the best smoothie to lower blood pressure!  

Ingredients In The Best Smoothie For High Blood Pressure

Photo Credit: Wesley Mai

There are only 7 main ingredients needed for this recipe:

  • beets
  • red grapes
  • apple
  • almonds
  • spinach
  • strawberries
  • soy milk

Tips When Purchasing These Ingredients:

Purchase frozen beets, strawberries, and spinach.  Frozen produce is already washed and cut for you.  All you need to do is open the bag and drop it into the blender.  As a bonus, your smoothie will be chilly with a hint of slush.

Any berries work here.  They all offer antioxidants, you can use whatever is on sale, in your fridge or your freezer.

This blood pressure lowering smoothie has no added sugar.  However, purchasing non-dairy milk like soy milk, may be a potential source of added sugar.  Be sure to read the label to ensure there are no added sugars on the ingredient lists of these products.

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.

How To Make A Smoothie To Lower Blood Pressure

This smoothie to lower blood pressure comes together so quickly. All you need to do is add all ingredients to the blender and blend until smooth. If it’s too thick, add more soy milk.

The hardest part of this recipe is peeling and chopping the beets. That’s why I recommend buying them frozen.  Unfortunately, canned beets are often loaded with sodium which won’t help you manage your blood pressure successfully.  Occasionally grocery stores have cooked beets available too which would increase the ease of this recipe. 

A Smoothie To Lower Blood Pressure Recipe Video

When Should I Eat A Smoothie To Lower Blood Pressure

This smoothie to lower blood pressure makes one large drink that can be eaten as a meal or eaten as two smaller smoothies to enjoy for a snack.  Either way, they are a great source of protein and fiber, making them a balanced meal or snack.

Batch Cook To Save Time

You may have heard that fresh fruit and vegetable oxidizes as it sits and loses minerals, so you may be hesitant to make your smoothie ahead of time.  However, I’m here to tell you that you shouldn’t worry.  It’s better to consume vegetables and fruit that have been made ahead of time than not consume them at all because you haven’t meal prepped!

Make Ahead

If you are short on time, try making freezer smoothie packs.  All you need to do is fill Ziploc bag with smoothie ingredients (minus the milk). Then freeze the bags.

I recommend cutting the beets in chunks before your freeze.

Then all you need to do is remove the bag from the freezer, place 1 cup of soy milk in the blender, blend and enjoy!

This recipe uses frozen spinach, so you can store these freezer packs for around 6 months.  Only store for 3 months if using fresh spinach.  

How To Store Leftover Smoothie

If you don’t plan to pre-prep and store it in the freezer, you can also store this smoothie to lower your blood pressure in the fridge for 1-2 days.

Separation is likely to occur.  In that case, just stir the smoothie or go ahead and add ice, and re-blend for maximum freshness.

Variations Of The Best Smoothie For High Blood Pressure


This recipe is vegan as is!


This recipe is gluten-free as is!

Switch Up The Flavor

  • Instead of spinach, try kale
  • Don’t have strawberries? Try blueberries.
  • Enjoy walnuts instead of almonds
  • Use dairy milk instead of soy milk

Other Heart-Healthy Toppings

  • Chia seed (extra omega 3 and fiber)
  • Flaxseed (extra fiber and omega 3)
  • Hemp seed (extra plant-based protein)

Other Heart-Healthy Smoothie Recipes

The Best Smoothie To Lower Blood Pressure Recipe

With the right ingredients, smoothies can be an excellent way to boost your fiber, potassium, magnesium, and calcium intake to follow the DASH dietary pattern to lower your blood pressure. Try this beet smoothie to lower blood pressure today!

And if you LOVE this satisfying beet smoothie to lower blood pressure and are interested in other heart-healthy recipes, subscribe to my YouTube channel. I’d love to have you follow along to learn even more heart-healthy recipe ideas from yours truly! Click here to subscribe @theheartdietitian

Red beet smoothie to lower blood pressure with grapes in the background on a checkered cloth

The Best Beet Smoothie To Lower Blood Pressure

Decreasing your risk of heart disease is easier, and way more delicious than you think. Try this simple and easy beet smoothie to lower blood pressure fast.
4.91 from 10 votes
Prep Time 10 minutes
Total Time 10 minutes
Course Drinks
Cuisine American
Servings 2
Calories 147 kcal


  • 1 Blender


  • ½ cup beet diced with skin removed
  • ½ cup red grapes
  • ¼ cup apple diced with skin
  • ¼ cup frozen spinach
  • ¼ cup strawberries
  • cup almonds
  • ½ cup soy milk


  • Prepare ingredients by peeling and dicing beets into small cubes. Dice apples into small cubes too, but keep skin on.
  • Put all the ingredients into a high-speed blender in the order above (be sure to add the milk last).
  • Blend until smooth or you've reached your desired texture.
  • Pour into a cup and enjoy!



Add slightly more milk or water if you prefer a thinner consistency


Calories: 147kcalCarbohydrates: 18gProtein: 7gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 1mgSodium: 77mgPotassium: 510mgFiber: 4gSugar: 12gVitamin A: 2333IUVitamin C: 15mgCalcium: 212mgIron: 1mg
Keyword Easy, heart healthy, Smoothie
Tried this recipe?Let us know how it was!

10 thoughts on “A Beet Smoothie To Lower Blood Pressure”

  1. 5 stars
    Made my first smoothie using this recipe but used cashew milk and blueberrries instead of strawberries. Also no almonds as I don’t like almonds. It was so delicious and I’m going to make my 2nd one now. Really hope it helps to lower my blood pressure. Thanks for sharing this recipe 🙂

  2. 5 stars
    Like the recipe to make the smoothie the taste was amazing not sure but hopefully see results to lower blood pressure

  3. 5 stars
    Right here is the perfect site for everyone who really wants to find out about this topic. You understand so much its almost tough to argue with you (not that I actually will need to…HaHa). You certainly put a brand new spin on a topic which has been written about for decades. Wonderful stuff, just wonderful!

4.91 from 10 votes (4 ratings without comment)

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