Smoothie for blood pressure

The Smoothie That Lowers Blood Pressure Naturally

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Forget that old apple-a-day adage—blueberries may be the real key to good health. Two recent studies suggest that this pint-sized superfood may even help keep your blood pressure in check.

In a Journal of the Academy of Nutrition and Dietetics study, researchers found that after an 8-week period, postmenopausal women with high blood pressure who consumed a daily dose of freeze-dried blueberry powder (equivalent to 1 cup of fresh blueberries) experienced, on average, a 5% decrease in systolic blood pressure, a 6% decrease in diastolic blood pressure, and a 69% increase in blood levels of nitric oxide, which helps increase blood flow by widening blood vessels.

In the second study, in PLOS ONE, mice on a high-fat diet supplemented with wild freeze-dried blueberries had significantly less inflammation and lower blood pressure than mice fed the same diet without the berries.

The reason: in both cases, researchers credit potent flavonoid antioxidants, such as anthocyanins, which previous studies link to the production of nitric oxide and reduced inflammation.

Blueberry-Banana Bliss
In addition to antioxidants, this blend is loaded with blood-pressure lowering potassium, probiotics, and dietary nitrate. Sip half at breakfast and save the rest for an afternoon snack.

SERVINGS: 2

1 c frozen blueberries
1 ripe banana
1 c plain nonfat yogurt
1 c packed baby spinach

COMBINE all ingredients in a blender and puree until smooth.

NUTRITION (per serving) 153 cal, 7 g pro, 32 g carb, 4 g fiber, 22 g sugars, 0.5 g fat, 0 g sat fat, 110 mg sodium