This is a follow-up post to my “Foods That Can Lower Blood pressure” that I wrotet last week. I believe that eating certain foods regularly can lower your blood pressure naturally because I experienced it. My blood pressure dropped after 3 weeks on these foods. If you want to know what foods they are click here . When it comes to lowering blood pressure, potassium packs a powerful punch. For a complete list of the high potassium foods click here . I went through the list and have concocted 3 delish smoothies with foods that are potassium packed and they taste super yummy. I make sure I have at least one of these a day to get a steady dose of potassium in my diet so I can keep my blood pressure at bay. These smoothies are so delish you don’t have to be hypertensive to enjoy them ! Drink up !
Science behind why potassium helps hypertension :
Potassium counteracts the effects of Sodium on BP. There are two forms : Potassium chloride, which is taken as a dietary supplement and potassium citrate which is found naturally in many foods. Both lower blood pressure and the food source is absorbed better. Foods high in potassium include lentils, beans, avocado, banana, citrus, spinach, carrot juice, dried apricots, figs etc. For a complete list of Potassium foods, click here ! Another bonus : It decreases the risk of developing kidney stones and bone loss that occur with age. Unless you have kidney disease there is no reason why you should not load up on potassium !
Carrot Orange Burst
This delish combination of carrot juice blended with oranges or any other citrus fruit will give you a huge boost of potassium and Vitamin C and Vitamin A . It packs a whopping 600mg of potassium/ serving
Carrot Orange Burst Smoothie
Print recipe
| Serves | 2 |
| Dietary | Gluten Free, Vegan, Vegetarian |
| Meal type | Beverage |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Cold |
Ingredients
- 1 & 1/2 cup Carrot juice (0r 6 carrots juiced)
- 1 Orange
Note
This potassium packed smoothie gives you a whopping 600 mg of potassium/ serving
Directions
| Peel on orange or tangerine and blend with carrots for a super yummy treat ! | |
| Wash and juice carrots in a juicer to get 1 and 1/2 cups juice. | |
Avocado Kiwi Melon Madness
Think combining avocado with melons and kiwi is weird. Think again ! I used honeydew melon. When the three are blended together you get a creamy sweet concoction that tastes like melon ice cream ! Seriously ! You got to try it to believe it 🙂 This smoothie packs 725 mg potassium/ smoothie. Be brave and add some spinach to turn it into a super packed potassium treat which will give you close to 1000 mg potassium/smoothie.
Avocado Kiwi Melon Madness
| Serves | 2 |
| Dietary | Diabetic, Vegan, Vegetarian |
| Meal type | Beverage, Snack |
| Misc | Child Friendly, Pre-preparable, Serve Cold |
Ingredients
- 1 Avocado
- 1 Kiwi
- 1 cup Honeydew melon (peeled and chopped)
- 1 cup Baby spinach ((Optional))
- 1 tablespoon Agave Nectar
Note
This potassium packed smoothie packs a whopping 725 mg of potassium/serving and close to 100 mg potassium/ serving if you add the spinach 😉
Directions
| ill smooth | |
| Peel kiwi and remove meat from avocado. Peel and chop honeydew | |
| Blend together kiwi, avocado and honeydew till smooth | |
| Add a cup of baby spinach and agave nectar if needed and blend well | |
Chocolate Banana Peanut Butter Blast
Kids will love this !! Leave out the PB if you have any nut allergies. Substitute the milk for coconut milk or almond milk. Either way you ‘ll get a blast of approximately 750mg – 900 mg of potassium / smoothie depending on whether or not you add the peanut butter. This is my breakfast power smoothie every morning. I add a little whey protein to it and make it a complete meal.
Chocolate Banana Peanut Butter Blast
| Serves | 2 |
| Dietary | Diabetic, Gluten Free, Vegetarian |
| Meal type | Beverage, Snack |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Cold |
Ingredients
- 1 Banana (( frozen is better) )
- 2 cups Milk (( soy , coconut, almond or cow's milk) )
- 2 tablespoons Peanut Butter
- 1 heaped tablespoon Chocolate or cocoa
- 1 tablespoon Agave nectar or honey or raw sugar
Note
Use any milk you want. Skip the peanut butter if you have nut allergies. This smoothie packs a powerful 750- 900mg of potassium/serving depending on whether or not you use peanut butter. Use Agave nectar or stevia to make this diabetic friendly.
Directions
| Blend ALL ingredients together for a dreamy creamy chocolate treat | |
Hope you liked theses smoothies ! If you have any potassium rich recipes please share !
Hi there! I’m Sunithi, AKA Sue, a registered dietitian with a sweet tooth and a passion for eating healthy (quite a combo) currently working as an independent consultant in the DC Metro area. I’m also a blogger, health nut, nutrition geek who jogs to keep sane :)! I love to revamp recipes and add some ‘Nutrition Bytes’ to them. All my recipes are gluten free! I also blog on natural health and fitness! Visit often and drop me a note if you have any nutrition queries!
those are really delicious 🙂
I really like for the melon juice:)
In the previous post, doesn’t watermelon is good for lowering BP? can they mix to one of these?
Nice !! Love the colors and the combos. have BP , so will be making these !! Thanks for the creative combos Sue.
“Chocolate Banana Peanut Butter Blast”…sorry just reading that made me drool a little bit on my keyboard ._.
All of these look great, but I have my eye on the chocolate banana peanut butter blast. Yum!
Great juices and lovely photos. Thanks for inspiring me to get my camera pointed at some of my morning juices and write up a blog post about it, too!
These look and sound AMAZING! I’ve been looking for new smoothie recipes lately, and these really look like they pack a punch! I can’t work out here in Korea in summer (it’s just TOO hot), so I’ll give these healthy and delicious looking smoothies a go! Thanks for sharing 🙂
Mmmm …. delish ! Packed with potassium or not , will be making these ! Your backyard is lovely too :0) Will pass thsi on to my MIL who has BP !
Boderline hypertensive too … so these will be good ! Thanks & love the pics ! So inviting. You should market these … Sue’s smoothies !!
Definetely hypertensive and it’s the first time that the thought makes me smile
thank you
Definitely you make the best I call energy drink I ever seen.
I am a weight loss and fitness enthusiast, and I also have a love affair with smoothies! However, so many smoothie recipes I come across online either asks me to load my concoction with sugar and other empty calories, or they would taste terrible once I add my beloved protein powder.
But the ones you offer here are some of the best in satisfying my wish for HEALTHY but at the same time delicious smoothies. I can’t wait to have a tall glass (or the whole blender container!) of that Chocolate Banana Peanut Butter Blast!
wow, those are so colorful, love it! I have not tried a carrot smoothie before, but I think I will try your carrot orange smoothie because it sounds (and looks) delish! I have definitely tried the choco peanut butter action, yum!
-Roxy
Good news for high blood pressure people and these cocktails look very tempting. Especially liked the Chocolate Banana Peanut Butter Blast – will try it out. Thansk j
Love these smoothie ideas! I have bp issues (hereditary) and am on too many meds. Can’t wait to see if these help! How long, in the fridge, does a batch last?
am really anxious to their taste and really want to know how these drinks taste.
Well I really like fruit but have difficulties getting enough, of it into my diet-it’s difficult to eat on fruit all day. Specially if you have to work. But I have found, that when i do take the time, to work it into my day i feel better, and stay full more time. I especially love banana’s, they are very satisfying and really fill me up while they curb my appetite for sweet..
Such a beautiful presentation, very colourful pictures and great recipes. These will be perfect treat when the weather starts to warm up a little bit.
Now i got all the recipes in the world. My wish of having shakes meal all the way will come true!
Great post with excellent recipes. I will bookmark this post to come back for great information. Thanks for sharing.
Nice pictures with a big list of recipes. Thanks for the list and your hard work.
Through seo services Singapore you will be able to add value to your
website, increase your search engine rankings thus increasing traffic for your website.
The Search Engine Optimization services they provide are tailored to meet your requirements for a
low fee. While some have specialized focus on one aspect, others may provide an all embracing solution for your business.
Wonderful website you have here but I was curious if you knew of any community forums that cover the same topics talked about here?
I’d really love to be a part of group where I can get
responses from other knowledgeable individuals that
share the same interest. If you have any recommendations, please let me
know. Many thanks!
Hey There. I found your weblog the use of msn. That is an extremely smartly written article.
I’ll be sure to bookmark it and come back to read extra of your useful info.
Thank you for the post. I’ll definitely return.
It was a excitement getting to your site a short while ago.
I came here at the present time hoping to lookup out interesting things.
And I was not let down. Your ideas on new tactics on this subject material
were helpful and an first-rate help to my family.
Thank you for creating time to write out these things as
well because for sharing your thinking.
I really like your blog.. very nice colors & theme. Did you create this website yourself or did you hire someone to do it for you?
Plz reply as I’m looking to construct my own blog and would
like to find out where u got this from. cheers
Just made the chocolate banana peanut butter blast on my vita mix really was good! Can’t wait to try the other two smoothies.
Hi Sue
Thanks for the great tips I have just been told that I have high BP and found your site by accident.
Reading up on BP Beetroot is suppose to be excellent any ideas for a fab juice/smoothie?
I am getting married in April so desperate to reduce my BP from 150/105 to normal. x
I cant seem to digest bananas but ill definitely try the other two do you have more smoothies that dont include bananas? Thanks in advance…
I cant seem to digest bananas but ill definitely try the other two do you have more smoothies that dont include bananas? Thanks in advance… I think i gave the wrong email lol sorry