19 DASH Diet Smoothies For Blood Pressure

DASH diet smoothies are the secret sauce to managing blood pressure. I’ve compiled 19 Registered Dietitian approved DASH diet smoothie recipes for you to try. Who knew managing blood pressure could be so fun and tasty?!

Top Takeaways

  • The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a proven eating plan for managing high blood pressure by emphasizing whole foods rich in key nutrients like potassium, magnesium, calcium, plant protein, and fiber. DASH diet smoothies offer a convenient way to incorporate these nutrients into your diet.
  • The DASH diet focuses on consuming fruits, vegetables, whole grains, nuts, seeds, lean meats or fish, and low-fat dairy products while reducing sodium intake. By choosing whole foods over ultra-processed products, you can naturally lower your sodium intake and support heart health.
  • Registered Dietitian-approved DASH diet smoothie recipes include a variety of ingredients such as vegetables, fruits, oats, nut butter, plant proteins, and dairy products. These smoothies provide a tasty and convenient way to meet the DASH diet’s nutrient recommendations and help manage blood pressure effectively.

The DASH Diet

You may have heard about the DASH diet, which stands for Dietary Approaches to Stop Hypertension.  It’s a way of eating that has been researched for over 25 years revealing powerful benefits for managing blood pressure (1).

However, after reading about the DASH diet, many people wonder how to fit all the recommended servings of whole foods into their everyday eating plan. And that my friends is where DASH Diet smoothie recipes come in handy! 

Because let’s be honest, life is busy, and eating all of the vegetables and fruits that are recommended may seem impossible.

Luckily, DASH diet smoothies for blood pressure can serve as a substitute for your meals.  All you need to do is include foods that have been proven to lower blood pressure which will meet the nutrients required by the DASH diet. DASH diet smoothies lower blood pressure while also making eating easy, quick, and fun.

Principles Of The DASH Diet

High blood pressure is easy to ignore because it has no symptoms other than numbers on a blood pressure cuff. But it’s a real condition with consequences.  Luckily, the DASH diet has been created to help manage blood pressure by eating real whole foods!

The key nutrients are potassium. magnesium, calcium, plant protein, and fiber. Potassium, magnesium, and calcium are key minerals needed to maintain heart health and can be found in various foods such as fruits, vegetables, and dairy products. Plant protein and fiber are also heart-healthy and are recommended for blood pressure.

Lowering the intake of sodium is also recommended. But that’s easier said than done. Instead of focusing on lowering your intake of sodium, a good approach to lowering blood pressure is focusing on eating whole foods instead of ultra-processed products.

Ultra-processed foods tend to have added sodium in them. So, eating more whole fruits, vegetables, fish, nuts, and seeds allows you to reap all of the nutrients these foods have to offer without worrying about any added salt or sugar.

The DASH Diet Food Groupings

  • Fruits and vegetables (4-5 servings each) – 1 cup of raw vegetables or 1 medium fruit is one serving
  • Whole grains (7-8 servings) – 1 slice of bread is 1 serving
  • Nuts and seeds (4-5 servings per week) – 2 tbsp of peanut butter makes up 1 serving
  • Lean meat or fish (2 servings or less) – 3 oz of cooked lean meat is a serving
  • Low-fat dairy products (2-3 servings) – 1 serving is around 1 cup of milk
Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.

19 DASH Diet Smoothies

Here are some examples of Registered-Dietitian-approved DASH diet smoothie recipes.  These include recipes from DASH diet breakfast smoothies to DASH diet green smoothies  – there is something for everyone!

You may see some common ingredients that include:

  • lots of vegetables and fruits
  • oats as a whole grain
  • include nut butter
  • plant proteins such as tofu, hemp seed, chia seeds
  • using dairy products like yogurt and milk for calcium and magnesium or coconut water for added electrolytes like potassium

Beet Smoothie To Lower Your Blood Pressure – The Heart Dietitian

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

Vegan Chocolate Prune Smoothie – Plant Based With Amy

Purple smoothie with blue straw and two prunes in the background on a white counter.

The Avocado Oat Smoothie – The Heart Dietitian

Brown Smoothie in Mason Jar Surrounded by Avocado and Oats

High Potassium Chocolate Sweet Potato Smoothie – Being Nutritious

Brown heart healthy smoothie in clear cup with red and white straw and pictures of sweet potato, greens and abanan in the background on a wood table.

Red Bean Smoothie – The Heart Dietitian

Red bean smoothie in a purple cup with a yellow straw surrounded by cherries, kidney beans and dates on a white countertop.

Green Smoothies for People Who Hate Green Smoothies – Malina Malkani

Two green smoothies in a clear glass with celery as a straw on a white background.

Black Bean Smoothie – The Heart Dietitian

One black bean smoothie in mason jar with a blue and white straw on a wood cutting board surrounded by a white towel.

Yogurt Peanut Butter Cup Smoothie – Jackie Silver Nutrition

DASH smoothie bowl that is brown toped with sliced strawberries, bananas and walnuts surrounded by sliced strawberries and bananas.

Watermelon Tofu Smoothie – The Heart Dietitian

Purple smoothie in clear glass on white counter between white cupboard and white backsplash.

Papaya Creamsicle Smoothie – Colleen Wysocki-Woods, MS, RDN, CLC

Orange smoothie in clear glass on a white towel on a white picnic table surrounded by papaya cubes on a stick.

A Smoothie To Lower Cholesterol – The Heart Dietitian

A green smoothie to lower cholesterol featured in clear glass surrounded by a cut avocado, scattered blueberries and ground flaxseed

Berry Cantalope Smoothie – Chef Julie Andrews, MS, RDN, FAND

Two Purple DASH smoothies in clear glasses in front of a marble backdrop and on a marble counter, topped with cantaloupe and raspberries.

Creamy Avocado Peanut Butter Smoothie – The Heart Dietitian

Peanut butter avocado smoothie in clear cup with a brown straw. A bunch of bananas are in the background. Smoothie sits on a wood table.

Very Berry Peanut Butter Smoothie – Melissa Altman-Traub MS, RDN, LDN

DASH smoothie that is purple in color with two raspberries floating on top and three surrounding it with banana and flaxseed in the corner of a wood table.

Tropical Triple Berry Smoothie – The Heart Dietitian

Two triple berry oat tropical smoothie in clear glasses surrounded by strawberries and blueberries on a white countertop.

The Best Low Carb Green Smoothie – Megan Byrd, RD

Two green DASH smoothie topped with chia seed and spinach, banana and a white and black striped cloth in the background.

10-Minute Strawberry Lemonade Smoothie Bowl – Shahzadi Devje MSc CDE

Pink smoothie bowl topped with sliced strawberries, pink flowers, herbs and sliced lemons.

Pineapple Smoothie – The Heart Dietitian

Two yellow pineapple smoothies for weight loss on a cutting board surrounded by cucumber, banana and chia seeds

Kale Mango Pineapple Ginger Smoothie – By Andrea Mathis 

Green smoothie in a mason jar with a handle, topped with mango cubes and a red and white straw surrounded by more cubes of mango.

Final Thoughts On DASH Diet Smoothies For Blood Pressure

Managing blood pressure can be tasty and fun with these DASH diet smoothies. Try them today and let me know in the comments, which ones you like the best.

Looking for other low sodium meals? Try low sodium mayonnaise, low sodium breakfast ideas,  low sodium lunch ideas, low sodium pasta recipes, low sodium bagels, low sodium tortillas, low sodium instant pot recipes, low sodium hot chocolate, low sodium marinara sauce, low sodium pancakes, low sodium oatmeal recipes, low sodium salsa, low sodium hummus, low sodium taco seasoning, DASH diet smoothies, DASH diet desserts, DASH diet soups, tofu bolognese, beet mac and cheese… to name a few.

Or check out these low sodium cookbooks and DASH diet cookbooks for inspiration.

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