Smoothies rich in potassium, in which potassium helps balance sodium in the body, reducing pressure on blood vessels. A diet rich in potassium reduces the risk of high blood pressure by up to 24%.
Smoothies containing fiber help reduce bad cholesterol (LDL), improving blood vessel health. Increasing fiber intake from vegetables and fruits helps reduce both subjective and dialysis blood pressure.
On the other hand, vitamin C and polyphenols in vegetables and fruits reduce inflammation and improve vascular elasticity, an important factor for people with high blood pressure.
Golden ingredients for smoothies are good for people with high blood pressure:
Bananas: High in potassium, just one banana provides about 400 mg of potassium. Research shows that people who eat bananas regularly 4-5 times a week have an average blood pressure of 3-4 mmHg lower than those who eat less.
Spinach: This leafy green vegetable provides potassium, magnesium, and nitrates, which naturally help dilate blood vessels. Supplementing 250 ml of spinach juice per day helps reduce cardiopulmonary blood pressure after 7 days.
Avocado: Avocado is rich in monounsaturated fat (MUFA) and potassium, which help reduce vascular inflammation and stabilize blood lipids. According to Nutrition & Metabolism, adding avocado to your daily diet helps improve blood pressure in patients with metabolic syndrome.
Low-fat yogurt: A good source of calcium, yogurt also contains probiotics that help reduce inflammation. People who eat low-fat yogurt at least 5 times a week have a 20% lower risk of high blood pressure.
People with high blood pressure can regularly drink spinach avocado smoothie:
Ingredients: 1⁄2 ripe avocado, 1 small banana, 1 handful of fresh spinach, 150 ml low-fat yogurt or unsweetened nut milk, a few ice cubes.
Wash the vegetables, put all the ingredients in a blender, blend until smooth. Drink immediately after blending to retain full nutrition.
This smoothie provides about 600 mg of potassium and 80 mg of magnesium per 250 ml cup. Rich in fiber (more than 4 g per serving) and vitamins C, E help protect blood vessels.
Low in sugar, no salt or condensed milk should be suitable for people with high blood pressure.
Advice when using smoothies for people with high blood pressure: Do not add sugar or condensed milk: Excess sugar increases the metabolic burden, easily causing high blood pressure.
Drink at snacks or breakfast: Helps stabilize energy, limit post-meal high blood pressure.
Combine a healthy lifestyle: Exercise regularly, eat lightly (less than 5 grams of salt/day) and maintain a reasonable weight to increase blood pressure control.
