Hypertension is a silent killer that you should be wary of. But don’t worry because, although scary, conditions like high blood pressure, diabetes, and stroke can be prevented through a healthy lifestyle. If you change your lifestyle, these conditions will gradually leave.

There are plenty of tips to regulate blood pressure and one of them is to eat smart and healthy. By eating smart and healthy, it means avoiding foods that can trigger high blood pressure. 

Another great tip is to drink juices that can help lower and prevent such conditions. Not only are these juices healthy, but they are also refreshing.

So if you love drinking juice but also want to take care of your heart health, then you will absolutely love this article.

Fruits & veggies that can help lower blood pressure

Before we go straight to the recipes, it’s important to know what fruits and vegetables can help lower blood pressure. This will allow you to save more time in the grocery store, since you already have a list of items to buy:

1. Unsweetened yogurt — contains potent sources of magnesium, potassium, and calcium that can help lower blood pressure. Greek and unsweetened yogurt are versatile, which can be blended with other fruits, veggies, and nuts.
2. Beets — helps reduce systolic blood pressure due to its high nitric oxide compound. Beets can be blended or simply juiced to drink on its own.
3. Berries — rich sources of antioxidants that greatly help people who are suffering from high sugar levels and hypertension.
4. Spinach — due to its high potassium content, spinach helps to naturally manage blood pressure. Spinach also makes an excellent addition to your green juice recipe.
5. Bananas — a versatile and potassium-rich fruit that can naturally balance your blood pressure levels.
6. Pistachios — can be grind finely so you can add it to your drink. This type of nut is loaded with fibers and minerals that can lower the chances of cardiovascular disease. 
7. Whole grains like oatmeal — contain beta-glucan compounds that can help lower diastolic and systolic blood pressure. You can buy fine versions of oatmeal that you can use to garnish or add to your juice.
8. Tomato — is rich is lycopene that can significantly help lower your blood pressure, strengthen your heart, and prevent other cardiovascular diseases
9. Apple — an apple a day keeps the doctor away. It’s because apples are a potent source of potassium, vitamins, minerals, and polyphenols that are also linked to blood pressure lowering elements.
10. Carrots — are loaded with phenolic compounds that help relax blood pressure and reduce inflammation.
11. Leafy greens — aside from spinach, other green leafy vegetables like kale, parsley, spinach, celery, collard greens, cucumber, etc. all help relax your blood vessel walls and flush out toxins in the body.
12. Lemon — is a versatile fruit that can be squeezed to any juice, which is loaded with vitamins, minerals, and antioxidants that keeps your heart healthy.
13. Honey — a natural kind of sweetener that is known to provide plenty of heart benefits like assisting to regulate heartbeat, improving blood fat levels, and lowering blood pressure. 

5 easy juice recipes to help lower your blood pressure

1. Green juice

A juice that contains plenty of vegetables that are rich in potassium, nitrate, and antioxidant properties, which helps improve the blood flow in the body.

Ingredients:

• 4 celery sticks
• 2 cucumbers
• 1 apple
• 1 parsley
• 1 lemon
• 1 whole, sliced ginger
• 1 bunch of parsley leaves
• ½ cup of water

Except for lemon, blend everything together in your juicer or blender. Add water as needed. If the consistency and taste is okay to you, you can finally squeeze the lemon to control the sourness.

2. Sweet, green detox juice

A sweet, yet natural kind of detox juice that helps flush out toxins in the gut and helps prevent the artery walls from thickening. Therefore, lowering the risk of stroke, high blood pressure, and other heart disease.

Ingredients:

• 2 cups of spinach leaves
• 1 green apple
• 1 handful of parsley with the stems
• 1 cucumber
• 1 whole, sliced ginger
• Lemon juice
• Honey
• ½ cup of water

Same as the instructions for green juice, blend everything together in your juicer or blender. But this time, add the lemon juice. Then add water to control the consistency, and honey for a sweet twist.

3. Beet juice with apple, and pineapple

A juice loaded with antioxidants, nitrates and fiber that helps manage blood pressure and reduce the risk of stroke, while providing many benefits to the heart and immunity.

Ingredients:

• 2 peeled apple
• Half pineapple, sliced into cubes for easier blend
• 1 large peeled beet
• 1 tablespoon of honey
• ¼ cup of water

Instruction is easy. Just blend or juiced everything. Don’t forget the ice for a more refreshing/tropical taste.

4. Carrot tomato juice

A juice that contains the most prominent antioxidants to help lower your risk of hypertension, protect your cells against inflammation, and support your heart health.

Ingredients:

• 4 peeled large carrots
• 3 red tomatoes
• Lemon juice
• ⅛ teaspoon o f fresh ginger
• ¼ cup of water
• 1 tablespoon of honey to taste

Combine all the ingredients in your blender or juicer, except for the honey. Once everything is perfectly blended, add honey to taste.

5. Berry banana juice

A refreshing and everyone’s favorite kind of juice. This delightful juice is packed with healthy doses of vitamins, fiber, antioxidants, and potassium that support heart health, raise good cholesterol levels, and help lower blood pressure.

• Frozen mixed berries
• 2 large peeled bananas
• 1 tablespoon of honey
• ¼ cup of water

Just like the carrot tomato juice, put all the ingredients in your blender or juicer, except for the honey. Once everything is perfectly blended, add honey to taste. Don’t forget the ice!

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