An estimated one out of three Americans has high blood pressure, according to the Centers for Disease Control and Prevention. The condition is a contributing factor to cardiovascular disease, stroke and kidney disease. Several medications are available to curb high blood pressure, but dietary factors are extremely influential in healing the source. Including smoothies that contain nutrients beneficial for blood pressure is an additional step you can take to heal and support blood pressure health. Consult a physician or nutritionist for advice on implementing dietary changes with a prescribed treatment plan.
Blood Pressure and Nutrients
The potassium-and-sodium balance in the body is important to blood pressure health because it regulate fluid volume, including the amount of blood in the blood vessels, which relates to the force with which it travels. The saturated fat and cholesterol in the diet also influence blood pressure. Arteries clogged with these substances force the heart to pump harder to circulate blood that delivers important nutrients and oxygen to the human body's tissues and organs.
Potassium and Sodium
A diet that includes food sources of potassium is important for regulating blood pressure, according to the American Heart Association. A low-sodium diet is also important because the two ingredients must remain in balance. Most American diets contain an excess of sodium, which is often the cause of high blood pressure. Ingredients in smoothies that contain potassium and low sodium include orange juice, plantains, yogurt, papaya, banana, cantaloupe, milk and mango.
Saturated Fat and Cholesterol
The saturated fat and cholesterol in the diet are substances that remain solid in the human body and accumulate in blood vessels when consumed in excess. This accumulation blocks blood flow, which puts additional pressure on the heart to pump harder, putting excessive pressure on the now narrow arteries. Smoothie ingredients that contain a low level of saturated fat and cholesterol include peanut butter, almond butter, tofu, fruit, fruit juice, protein powder, flaxseed oil and wheat bran.
Antioxidants
The consumption of fruits and vegetables provides polyphenols, or antioxidants, in the diet that reduce blood pressure, according to a 2008 study by researchers at the National Health Institute in Finland. Smoothie ingredients that provide a significant level of antioxidants include berries, such as blackberries, blueberries, raspberries, strawberries cranberries, almond butter, apples, guava and papaya.
References
- "American Journal of Clinical Nutrition"; Favorable Effects of Berry Consumption on Platelet Function, Blood Pressure, and HDL Cholesterol; Iris Erlund, et al.; February 2008
- American Heart Association: Potassium and High Blood Pressure
- USDA National Nutrient Database for Standard Reference: Potassium
- USDA National Nutrient Database for Standard Reference: Saturated Fat
- USDA National Nutrient Database for Standard Reference: Cholesterol
- Centers for Disease Control and Prevention; High Blood 'Pressure Facts; March 2011
