Fruit Juices

High blood pressure, or hypertension, impacts millions of Americans, and while there are several well-known medications for treating hypertension, your diet is critical. Fortunately, it is possible to make great-tasting and healthy juices at home that can help you achieve and maintain optimal blood pressure levels. Juice is one of the best drinks for high blood pressure and for your health overall, and consuming it regularly is one of the very best forms of hypertension self-care. 

Benefits of Juicing for High Blood Pressure

Juicing, which is the process of extracting the liquid from food to make delicious fruit and vegetable juice, has been a popular dietary staple for decades. If you are not a fan of many types of vegetables, creating juice blends is one of the best ways to enjoy all the health perks without the taste you don’t particularly enjoy. There are four primary benefits associated with juice for high blood pressure:

  • Increased Energy: Natural fruit and vegetable juices make nutrient delivery a breeze by helping your digestive system. This reduces the amount of energy your body needs to spend on digestion and ensures that more of that energy is available to your muscles, instead. Moderate exercise has been shown to help keep blood pressure low, and juices can give you the quick pick-me-up you need to get the job done.
  • Nutrient-Dense Calories: Unlike many types of snacks and drinks, juices are packed with nutrients. Calorie-for-calorie, you can feel confident that you are getting the best bang for your buck when you create delicious juices at home.
  • Anti-Inflammatory Properties: When you add ingredients like chia seeds, flaxseed, or spinach to your daily juice, you will be able to enjoy the anti-inflammatory properties it offers. With regular consumption, this can help reduce not only your blood pressure, but also your cholesterol. In tandem, these two properties make juicing incredible for your blood vessels and your heart.
  • Potassium and Magnesium: Potassium and magnesium are both incredibly important for blood vessel health. Potassium relieves tension in the muscles and blood vessels. When combined with magnesium, which is found in spinach, bananas, and melon – all popular juice ingredients – your blood vessels can relax even more. 

Best Fruit and Vegetable Juices to Help Reduce High Blood Pressure

Table with fruit and fruit juices

While all fruit and vegetable juices are healthier alternatives to soda and other calorie-rich sweetened drinks, there are some juices that stand out above the others when it comes to juicing for diabetics and high blood pressure. 

  • Orange Juice – Orange juice is a staple in many American households, and while it is commonly served alongside breakfast, it also makes a phenomenal addition to delicious juicing recipes. It’s one of the best sources of vitamin C that we know of, and the bioflavonoids that citrus fruits produce are powerful antioxidants that can fight free radicals.
  • Cranberry Juice – In studies, cranberry juice has been shown to lower blood pressure by a modest amount when consumed daily. It is high in fiber and contains a moderate amount of potassium and magnesium. Its tart taste is a great addition to many juices!
  • Pineapple Juice – Pineapple juice contains an enzyme known as bromelain that reduces the rate at which blood coagulates, thereby thinning it just slightly. With regular consumption, this bromelain-rich juice can help reduce pressure on artery walls.
  • Beet Juice – Beet juice is often referred to as a miracle food thanks to its high concentration of nitrates. The body converts nitrates to nitric oxide, which is a molecule that relaxes blood vessels and reduces pressure on their walls. Just eight ounces a day can decrease blood pressure by 10 points. 

Tasty Juicing Recipes for High Blood Pressure

The best juicing recipes for high blood pressure combine the delicious flavors of powerful fruits and vegetables in rich, delicious, and nutrient-dense ways. These three recipes are among some of the most powerful. To make them, follow the manufacturer’s instructions on your juicer. 

Beet, Carrot, Pineapple, and Orange Juice

This juice recipe combines one or two small beets, four large carrots, half a pineapple (with the core intact) and two medium peeled oranges. It is an especially sweet juice, which makes it a great introduction to juicing. To tame the sweetness, try mixing a drink that is half carbonated water and half juice, instead. 

Minty Cucumber Melon Juice 

For this juice, you will need half a medium cantaloupe without the rind and seeds, a large English cucumber, a large bunch of fresh spinach, a handful of fresh mint leaves, and two peeled limes. Though not as sweet as the previous recipe, this minty cucumber melon juice is refreshing and hydrating. 

Classic Green juice

Classic Green Juice

Green juice takes its name from the color of the ingredients that go into it. This recipe combines about eight leaves of kale, four stalks of celery, two green apples, one lime (or lemon if you prefer), and a chunk of fresh, peeled ginger. The result is a highly concentrated and especially tart juice drink that some may find too tart. If this is the case, feel free to add apple juice as needed. 

Importance of a Balanced Diet for Optimal Blood Pressure

Diet is one of the most critical elements of maintaining optimal blood pressure. Ensuring that you are consuming a lower-sodium diet, managing your consumption of sugar, and enjoying a wide range of heart-healthy fibers, fruits, and vegetables is key. In fact, research from Harvard University has shown that in some cases, eating a diet designed specifically for lowering and maintaining blood pressure can be just as effective as many prescription medications. 

Effects of High-Sugar Drinks on Blood Pressure

High-sugar drinks like soda and store-bought fruit juices can wreak havoc on your body. You may already know that they can cause blood sugar spikes, insulin resistance, and weight gain, but they can also increase your blood pressure. Sugar does this by inhibiting the production of nitric oxide, which is crucial for keeping the blood vessels open and relaxed. The more sugar you consume, the less nitric oxide your body can produce, and the more vasoconstriction (blood vessel tightening) you will experience. Even the best drinks for high blood pressure can contain a significant amount of sugar, so be sure to consume these in moderation – especially if you have diabetes.  

Consulting a Medical Professional for Dietary Needs

Bear in mind that this advice is not intended to take the place of your doctor’s guidance. Never stop taking your medication without consulting your physician. Any lifestyle changes – things like your diet, exercise program, or medications – should be carefully monitored by your doctor at all times. You can also reach out to dieticians, nutritionists, and other medical specialists if you have questions about your diet and how it influences your health. 

Green Juice Shake

Diet & Nutrition Advice & Connected Healthcare From CopilotIQ 

If you are curious about the best ways to eat and drink your way to great health, or if you want advice for reducing your blood pressure through healthy foods and drinks, reach out to CopilotIQ today. We provide at-home monitoring designed with your unique needs in mind, and we look forward to hearing from you. 

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