Here’s how to prepare some juices that may help lower high blood pressure. Also, you’ll learn key information about the subject.
First, it’s important to mention that this problem usually has no symptoms, so it’s wise to check your blood pressure levels regularly.
To do this, you need to know how to detect high blood pressure:
- If it’s less than 120 / 80 mm Hg, it’s normal.
- High blood pressure begins when the systolic (measured when your heart beats) is usually greater than or equal to 120 mm Hg, and the diastolic (measured when your heart rests between beats) is less than 80 mm Hg.
- If it’s between 120 / 80 mm Hg and 139 / 89 mm Hg, it’s often prehypertension.
- When it’s equal to or greater than 140 / 90 mm Hg, it’s usually hypertension.
- Finally, if it exceeds 180 / 120 mm Hg, it’s usually called severe hypertension (or hypertensive crisis). People in this state should see a doctor immediately.
On the other hand, the causes of the problem can vary widely. Some examples are: advanced age, family history, obesity, sedentary lifestyle, stress, tobacco consumption, excess alcohol and salt intake, among others.
With this in mind, here’re some juices that may help lower high blood pressure. Later you’ll find out why we’ve chosen the ingredients and some key tips to keep in mind.
Where do we start?
Juices to lower high blood pressure: Recipes / Preparations
Before starting, it’s important to establish a few points:
- Juices don’t replace meals.
- Wash hands, ingredients, utensils and electrical appliances before each recipe.
- Juices should be drunk as soon as they’re prepared.
- It’s recommended to avoid filtering the results. By doing so, you’ll be taking advantage of the available fiber.
- For more liquid results, you can add a little water.
- Finally, you can drink a different juice every morning and see how you feel throughout the days. Thus, you’ll be incorporating the nutrients from all the ingredients.
Now, let’s get to the recipes!
Juices to lower high blood pressure: about the ingredients
Several experts recommend that people with high blood pressure follow a DASH diet. This eating plan includes fruits and vegetables (such as those used in juices), among other foods. For example, according to this diet, for an intake of 2000 calories per day, it may be recommended a daily consumption of 4 / 5 fruits and 4 / 5 vegetables.
On the other hand, according to some studies, the Mediterranean diet (which also includes fruits and vegetables) is another option that could reduce the risk of hypertension.
So, juices may work if they’re part of a proper diet.
What’re the most important nutrients?
According to studies, it’s advisable to consume sufficient:
- Potassium: According to a study, it helps lower blood pressure by reducing the effects of sodium. Several experts recommend consuming 4700 mg per day.
- Fiber: Scientific evidence suggests that this nutrient may also help lower high blood pressure. According to the Mayo Clinic, women should ingest between 21 g and 25 g per day, and men, between 30 g and 38 g daily.
- Proteins: Several experts recommend a daily intake of 0.8 g per kg of body weight for healthy adults with minimal physical activity.
- Magnesium: According to information from the U.S. National Institutes of Health (NIH), the recommended daily intake for adult men is between 400 mg and 420 mg, and for women, between 310 mg and 320 mg. During pregnancy, these numbers may be higher.
- Calcium: According NIH data, in general, adults are suggested to consume between 1000 mg and 1200 mg of this substance per day.
- Omega-3 fatty acids: Evidence shows that these nutrients may have vasodilatory effects and lower high blood pressure. They’re found in chia and flax seeds (recipes ingredients). According to some experts, the recommended daily intake of omega-3 may vary between 250 mg and 500 mg.
Nutritional content of ingredients
Here’s a table with the quantities of several substances that we’ve just named in the ingredients we’ve chosen for the recipes, according to the United States Department of Agriculture (USDA).
You can use this information to calculate the nutrients in each juice.
Swipe to see more columns.
|INGREDIENT||PORTION||POTASSIUM (mg)||FIBER (g)||MAGNESIUM (mg)||CALCIUM (mg)||PROTEINS (g)|
|Coconut water||Cup – 240 g||396.0||0.0||14.4||16.8||0.5|
|Lemon juice||Unit – 47 g||48.4||0.1||2.8||2.8||0.2|
|Garlic||Clove – 3 g||12.0||0.1||0.8||5.4||0.2|
|Ginger||Tablespoon – 2 g||8.3||0.0||0.9||0.3||0.0|
|Orange||Unit – 154 g||278.7||3.7||15.4||61.6||1.4|
|Carrot||Unit – 60 g||192.0||1.7||7.2||19.8||0.6|
|Apple||Unit – 200 g||214.0||4.8||10.0||12.0||0.5|
|Celery||Strip – 4 g||10.4||0.1||0.4||1.6||0.0|
|Pear||Unit – 180 g||208.8||5.6||12.6||16.2||0.6|
|Broccoli||Cup – 90 g||284.4||2.3||18.9||42.3||2.5|
|Flax||Tablespoon – 9 g||73.2||2.5||35.3||23.0||1.6|
|Chía||Tablespoon – 9 g||73.2||2.5||35.3||23.0||1.6|
|Grapefruit||Unit – 308 g||415.8||4.9||27.7||67.8||2.4|
|Cucumber||Unit – 200 g||294.0||1.0||26.0||32.0||1.3|
|Beet||Unit – 80 g||260.0||2.2||18.4||12.8||1.3|
|Spinach||Cup – 25 g||139.5||0.6||19.8||24.8||0.7|
|Banana||Unit – 126 g||451.1||3.3||34.0||6.3||1.4|
As you can see above, most of the foods we’ve chosen are especially rich in potassium and fiber, though they also have magnesium, calcium and protein.
Garlic and ginger, two possible allies
They’re well known and traditionally used for a wide variety of conditions.
- Avoid being overweight or obese: In general, you may reduce your blood pressure by 1 mm Hg (approximately) for every kg you lose.
- Restrict sodium intake: Ideally, you should consume 1500 mg per day, or less.
- Avoid excess stress: You can try yoga, meditation or other activities that calm your mind.
- Exercise regularly.
- Stop smoking.
- Get enough sleep.
- Avoid excessive alcohol consumption.
- Follow a healthy / balanced diet: This is essential for overall health. Ideally, visit a nutritionist and follow a proper diet plan for your body.
- Medications and supplements: There are several treatments, but you should consult a doctor for the best option for your case. It’s worth noting that certain remedies may have undesirable effects when combined with some foods.
Juices to lower high blood pressure: Final comments
If you’ve allergy symptoms or discomfort after consuming any of the drinks or foods in this article, you should stop doing so and visit your doctor.
Our opinions don’t replace those of a qualified healthcare professional.
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