Smoothies to Lower Blood Pressure

I hate to sound like a broken record, but Americans need to start seriously evaluating their heart health habits.

Did you know that high blood pressure is the number one risk factor for stroke and heart attacks? And that heart disease (a symptom for stroke and attacks) is the leading cause of death in this country?

Yikes. Serious stuff. But there is light at the end of this tunnel.

The major factors which put a person at risk for heart disease are lifestyle related. Although genetics can make a person more susceptible to cardiovascular problems, most strokes and heart attacks are preventable through diet and lifestyle.

Here are the top factors which put a person at increased risk for high blood pressure and subsequently, stroke and heart disease:

Excess weight or obesity
Smoking
Sedentary lifestyle and lack of exercise

High salt intake
Too much alcohol
High levels of stress

Ethnic background
Genetic predisposition

So how can something as simple as a smoothie reduce your risk of disease? They not only make a great nutritional bonus for a meal, but are the easiest (and most enjoyable) way to increase your daily fiber intake.

Studies show that a diet high in fiber can significantly reduce the risk of high blood pressure. Furthermore, substituting a full fruit and veggies smoothie for any meal can help those struggling with weight, shed pounds and improve energy levels.

Here are 3 smoothie recipes that blend both fruit and veggies and can lower your risk of blood pressure significantly in conjunction with an active lifestyle:

Pineapple Beet Blaster

Ingredients:

½ cup of sliced baked and cooled beets

1 ½ cups of fresh (frozen will work too) pineapples
¼ cup celery leaves
1 cup vanilla almond milk

½ cup fresh orange juice

Blue Banana Blend

Ingredients:

½ cup fresh (frozen will work too) blueberries

1 banana
1 ½ cup of hemp milk
1 tablespoon of almond butter

Sunshine in a Cup

Ingredients:

½ cup blueberries
½ banana

¼ cup orange juice
½ cup red grape juice
½ papaya

¼ cup carrot juice

With all these smoothies the method is simple: toss all ingredients in a blender, press the power button and enjoy!

What are the benefits of these blends in particular?

Blueberries are small but mighty when it comes to antioxidants. Eating just two cups of these delicious berries can dramatically lower pressure levels and improve blood flow.

People who eat blueberries on average see a 5.1 percent decrease in systolic blood pressure (the top number) and a 6.3 percent decrease in diastolic pressure.

Oranges are equally as powerful. An active antioxidant in oranges called hesperidin improves blood vessel function helping to lower a persons risk for heart disease and stroke.

Beets are unbeatable!

High in nitrates, the body transforms these into nitrous oxide which helps to improve muscle function in blood vessels.

Keep in mind that smoothies are not a by-the-book kind of drink and playing around with different combinations of fruits and veggies will help keep tastes fresh and exciting – reducing your temptation to quit the habit.