These juicing for high blood pressure recipes can be a great addition to your lifestyle routine to manage blood pressure. Check out my favorite recipes below for a delicious way to achieve this goal.
- Top Takeaways
- What Is High Blood Pressure?
- Management With Diet
- Nutrients To Lower Blood Pressure
- Nutrients To Consume In Moderation
- Ingredients In Juicing Recipes For Blood Pressure
- Juicing For High Blood Pressure
- Juice Responsibly To Avoid Risks Of Juicing
- Juicing For High Blood Pressure Recipes
- Other Drinks To Consider
- Drinks To Avoid
- Incorporating Juices Into Your Diet
- Frequently Asked Questions
- Other Articles To Lower Blood Pressure
- Final Thoughts
- High blood pressure is a dangerous condition that can lead to severe health complications if left untreated.
- The DASH diet, rich in specific nutrients, effectively lowers blood pressure levels when adhered to.
- Potassium, magnesium, calcium, and antioxidants are key nutrients in blood pressure management, while reducing sodium and sugar intake is essential.
- Consuming nutrient-rich juices responsibly can complement efforts to manage high blood pressure.
High blood pressure, also called hypertension, is a medical condition in which the force of blood against the walls of the arteries is too high (1).
When left untreated, high blood pressure can lead to serious health problems, such as heart disease, stroke, kidney damage, and more (2). This is why it is important to monitor blood pressure often, as well as manage it through lifestyle changes like juicing to lower blood pressure.
When it comes to blood pressure, modifying your diet can lower it. Specifically, a diet known as the DASH diet (an acronym dietary approaches to stop hypertension), is a healthy-eating plan created to treat and prevent high blood pressure with food.
Overall, it has shown positive results in lowering blood pressure levels within a few weeks to a few months.
Potassium is a nutrient that helps balance the effect of sodium in the body. Sodium can lead to water retention, which causes an increase in blood pressure. Potassium helps excrete this excess sodium through urine (3).
As a result, it reduces the volume of blood and therefore less pressure or stress on the artery walls and lowers blood pressure.
Some foods that include potassium are: bananas, avocados, leafy greens, potatoes, beans, almonds, salmon, and low-fat or fat-free milk, and yogurt.
Magnesium is another essential nutrient in the DASH diet that plays a large role in the regulation of blood pressure. It helps by relaxing and dilating blood vessels, which improves blood flow and lowers blood pressure (4).
Some foods that include magnesium are: almonds, brown rice, spinach, kale, avocado, mackerel, and bananas.
Calcium helps lower and maintain blood pressure by helping contract and relax both blood vessels and the heart. It creates better vascular function, which helps blood vessels relax and reduce resistance to blood flow (5).
Some foods with high levels of calcium include: milk, cheese, collard greens, tofu, chia seeds, and sesame seeds.
Antioxidants, such as vitamins and minerals, play a supportive role when it comes to managing and reducing high blood pressure. They help maintain the health and flexibility of blood vessel walls, which improves blood flow.
Foods with antioxidants include: berries, citrus fruits, almonds, walnuts, green tea, dark chocolate, and spices such as turmeric and cinnamon to name a few.
Nutrients To Consume In Moderation
Sodium can increase blood pressure when too much is consumed, as it causes the body to retain water.
Be mindful that some store-bought juices have excess sodium content to enhance flavor or act as a preservative.
To ensure that both food and juice purchased has low-sodium, it’s good to check the nutrition facts label on the back of the product and choose one with 5% or less daily value of sodium. In addition, searching for items labeled as “low-sodium” or “sodium-free” would be useful.
Sugar, especially added sugar, can influence blood pressure by increasing weight gain and obesity. These are risk factors for high blood pressure, as the workload on the heart and pressure in the blood vessels tend to rise.
Store bought juices can be high in added sugar. Check the ingredient list of the juice to ensure, fruit or vegetables are the only ingredients listed there (instead of sugar).
By consuming excess sugar, it can result in frequent spikes of blood sugar levels, placing stress on the body’s ability to regulate blood sugar correctly. A complication of having high blood sugar for a long time can be a heart attack, stent placements, or stroke.
Coconut water is high in potassium, which helps balance sodium levels in the body. Like found in this triple berry smoothie recipe.
Ginger includes anti-inflammatory properties and improves circulation (8).
Turmeric includes anti-inflammatory properties, which is beneficial as inflammation can contribute to high blood pressure.
Bitter melon contains compounds that aid in dilating blood vessels and improve blood flow.
Lemons are high in vitamin C and can help improve blood vessel function.
Beets are high in nitrates, which help dilate blood vessels and improve blood flow.
Cinnamon includes antioxidants and compounds that help blood vessels relax, as well as improves overall circulation, lowering blood pressure (9).
Carrots include antioxidants and vitamin C, which supports cardiovascular health.
Incorporating juicing into your diet is a beneficial way to support the decrease of blood pressure.
Remember, using juices to manage blood pressure is only one piece of the puzzle. For best results, it is important to pair juices with other lifestyle behaviors, such as regular physical activity, reducing sodium intake, taking medications, as well as maintaining a healthy weight and stress levels.
While juices can be beneficial and nutrient-rich, focusing on drinking more vegetable juices than fruit juices, is beneficial for managing blood pressure, as too many fruits can be high in naturally occurring sugars and may affect blood sugar levels. Limiting yourself to one serving of fruit in your juice would be optimal.
Now that we’ve spoken about the benefits of juicing to lower blood pressure, let’s look at some recipes!
Carrot Orange Ginger Juice– Healthy Mom Healthy Family
Juicing for high blood pressure recipes should be easy – and this one certainly is! This juice contains baby carrots, ginger, and an orange. These are ingredients that are successful in regulating blood pressure.
Carrots are rich in potassium, which is a mineral that regulates blood sugar as well as sodium levels in the body. In addition, ginger aids in relaxing blood vessels, which improves blood flow.
Beet Smoothie– The Heart Dietitian
This smoothie contains beets, which have nitrates. As mentioned earlier, nitrates help dilate blood vessels and improve overall blood flow. Almonds are also included, and are rich in magnesium, while red grapes help inflammation and protect against the development of heart disease.
Pineapple Juice– JCooking Odyssey
This juice includes pineapples, which are beneficial in several ways. For one, pineapple includes anti-inflammatory properties as well as aids in digestive health. In addition, pineapple is rich in vitamin C, which is an important antioxidant for regulating blood pressure and reducing heart disease.
Read about how pineapple juice can lower blood pressure here.
Brazilian Lemonade– Little Nomads Recipes
This refreshing drink includes limes, condensed milk, and coconut water. Overall healthy, the limes include antioxidants that can help reduce inflammation and the coconut water is low in sodium and high in potassium, which is a perfect ingredient for juicing for high blood pressure.
Grape Juice– Simple Living Recipes
When juicing to lower blood pressure, try incorporating black grapes, also known as Concord grapes, have several potential benefits when it comes to blood pressure.
They are rich in potassium, which promotes better blood pressure control and balances sodium levels. They are also filled with antioxidants, which combat oxidative stress, reduce inflammation, and contribute to overall health.
Apple Juice– Maria Ushakova
Apples are an amazing source of dietary fiber that can help lower blood pressure. They also include antioxidants, like vitamin C, and include potassium, all of which are important for maintaining healthy blood pressure levels.
Green Grape Juice– Simple Living Recipes
This is one of my favorite juicing for high blood pressure recipes as it involves green grapes, which are low in calories and a good source of essential nutrients like vitamin K, vitamin C, potassium, and dietary fiber. They also include antioxidants and have high water content.
Lychee Juice– GreedyGirl Gourmet
Lychees include potassium and helps regulate blood pressure and sodium levels. Like other fruits, it also contains vitamin C and has high water content. This juice can be paired with lemon or ginger, both of which provide additional benefits to help lower blood pressure.
Prickly Pear Juice– Masala Herb
Prickly pears are high in potassium, which is why they are so beneficial for lowering blood pressure. These fruits also contain dietary fiber, which not only helps with weight management, but also improves heart function.
Watermelon Juice– Flavours Treat
Watermelon includes the amino acid L-citrulline, which helps promote the dilation of blood vessels and lower blood pressure (11). In addition, it has vitamin C and an antioxidant known as lycopene, which helps reduce oxidative stress and inflammation. This juicing to lower blood pressure recipe can be paired with additional fruits and flavors.
Rhubarb Juice– Healthy Green Savvy
Rhubarb includes vitamin K, potassium, manganese, and antioxidants. These help support health and lower blood pressure. It is also low in sodium and high in dietary fiber. A great recipe to try when considering juice for high blood pressure and diabetes.
Cantaloupe Juice– Caramel & Cashews
This juice involves cantaloupes, which are not only rich in antioxidants, but are also good for skin and eyes. They are rich in beta-carotene, and contain 100% of daily intake of vitamin C and A. Furthermore, they are hydrating and high in potassium.
Mango Juice– The Heart Dietitian
Mango juice is refreshing and healthy. Mangos in general are low in sodium and rich in potassium and antioxidants, as well as dietary fibers and are high in hydration.
Use the recipes above to start juicing for high blood pressure and diabetes. If you are looking for other drinks to help with blood pressure management, take a look at the list below.
- Tea – tea, especially green and herbal teas, are rich in antioxidants and can help reduce the risk of chronic diseases. Not to mention, you can enjoy it hot or iced!
- Milk – Milk is a good source of calcium, which is an essential mineral in the DASH diet.
- Beet Juice – Beet juice is high in nitrates, which help dilate blood vessels and improve blood flow. It is also rich in antioxidants and vitamins.
- Pomegranate Juice – Pomegranate juice is full of antioxidants, specifically, polyphenols, which improve heart health and lower blood pressure.
- Berry Juice – Berry juice, such as blueberry and cranberry juice, are rich in antioxidants, fiber, and vitamins. Not only do they boost the immune system, but also promote heart health.
- Prune Juice – Prune juice is a great source of potassium. It can also help alleviate constipation.
- Tomato Juice – Tomato juice has antioxidants such as lycopene, which reduces the risk of certain chronic diseases such as heart disease (13).
- Coffee – When consumed in moderation, coffee is found to have antioxidants and can have health benefits. It can improve cognitive function as well as reduce the risk of certain diseases. The article explains the Mediterranean diet and coffee, or try this chia seed coffee recipe.
Excess alcohol consumption can lead to high blood pressure and other cardiovascular problems. It can also raise blood pressure by causing dehydration, as well as cause weight gain. Speak to your doctor about how much is right for you.
Sugary soft drinks such as soda and pop are high in added sugars, which can lead to weight gain and is a risk factor for high blood pressure. Furthermore, they can cause insulin resistance.
Energy drinks are high in caffeine and sugar, increasing both blood pressure and heart rate. The combination of caffeine and stimulants can raise blood pressure.
Some ways to start juicing for high blood pressure and diabetes is watching the serving size. A typical serving of juice should be about 8-12 ounces (1-1.5 cups), while smoothies should be a 12-ounce serving (1.5 cups).
Frequency of consumption may vary but can be incorporated on a daily basis provided that they are made from a variety of fruits and vegetables and are low in refined sugar.
Juicing to lower blood pressure is one tool to manage hypertension. Other ways to manage blood pressure include:
- Regular exercise
- Stress reduction
- Cease smoking
- Dietary changes
- Limit alcohol intake
- Reduce sodium consumption
Prior to making lifestyle changes, it is important to consult with a healthcare provider to create a personalized plan that meets your individual requirements.
Juicing is good for high blood pressure due to the fruits and vegetables incorporated as they are rich in potassium, antioxidants, and essential nutrients that promote heart health and lower blood pressure. Beets, leafy greens, carrots, celery, and citrus fruits can help support lower blood pressure when consumed as part of a balanced diet.
The fastest way to lower blood pressure includes taking prescribed medications. However, long-term management of blood pressure involves lifestyle changes such as a heart-healthy diet, regular exercise, and stress reduction. Prior to making changes, it is good to consult with a healthcare provider for personalized guidance.
Some fruits that are good for high blood pressure include those that are high in potassium, such as bananas, oranges, and cantaloupe. Berries rich in antioxidants also support heart health and are important, as are apples, pomegranates, and citrus fruits.
Mixed fruit juice is good for high blood pressure depending on the ingredients and the amounts used. Ensuring that it is a well-balanced mixture of fruits and vegetables that support heart health contributes to better blood pressure control. And it’s important to keep in mind the overall sugar content in mixed fruit juices. Excess sugar intake can impact blood pressure and health in a negative way.
Other Articles To Lower Blood Pressure
Incorporating fresh juices and smoothies into your daily routine is not only a simple and delicious choice but is also a proactive step to reduce blood pressure and promote overall health.
Which one of the juicing for high blood pressure recipes are you going to try first? Tell me in the comments below!
This article was written by Alexandra Hussar, Nutrition Student, and Veronica Rouse, MAN, RD, CDE.