The DASH (Dietary Approaches to Stop Hypertension) diet is a proven eating plan for managing high blood pressure. It emphasizes whole foods rich in key nutrients like potassium, magnesium, calcium, plant protein, and fiber. For many, fitting all the recommended servings of whole foods into their daily routine can be challenging. DASH diet smoothies for blood pressure can serve as a delicious and convenient meal substitute. These smoothies incorporate foods proven to lower blood pressure and meet the DASH diet's nutritional requirements.
Understanding the DASH Diet
The DASH diet focuses on consuming fruits, vegetables, whole grains, nuts, seeds, lean meats or fish, and low-fat dairy products while reducing sodium intake. It encourages lower levels of salt, saturated fats, and added sugar in food, as well as limiting red meat and alcohol.
Key Nutrients in the DASH Diet
- Potassium, Magnesium, and Calcium: These are key minerals needed to maintain heart health and can be found in various foods such as fruits, vegetables, and dairy products.
- Fiber: Fiber, found in berries and cereal or granola, may help lower blood pressure and inflammatory markers in some individuals, contributing to a healthy heart.
- Plant Protein: Incorporating plant-based protein sources is essential for a balanced DASH diet.
The Importance of Limiting Sodium
Lowering sodium intake is crucial for managing blood pressure. Ultra-processed foods tend to have added sodium, so it’s important to be mindful of food labels.
Benefits of the DASH Diet
The biggest health benefit of the DASH diet is helping reduce high elevated blood pressure. When you reduce hypertension, you’re increasing your overall heart health dramatically. People with hypertension are three times more likely to die from heart disease than those who do not have elevated blood pressure.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), high blood pressure constricts and narrows the blood vessels throughout the body, which in turn causes damage and weakness in vessels throughout the body’s organs, including the kidneys. Because of this narrowing of the blood vessels in the kidney, they kidney is unable to function as efficiently and the body retains excess fluid as well as a build up of toxins. The increase of unnecessary fluid in the body leads to more kidney damage, as well as an increase in hypertension - thus creating a vicious loop of health issues needing to be addressed.
Read also: Delicious DASH Diet Treats
People with hypertension are already often times affected by high levels of stress and anxiety. High blood pressure itself can cause a build up of stress-related chemicals in the body that can take a huge toll on your overall mental health which only leads to another vicious cycle.
Incorporating Smoothies into the DASH Diet
While the DASH diet was not created specifically with smoothies in mind, the general guidelines put forth by the diet plan pairs perfectly with delicious DASH diet smoothies! Smoothies are a perfect way to incorporate DASH diet approved foods like fruits and vegetables into your busy everyday routines, like enjoying a delicious DASH diet breakfast smoothie on the go. Not only would these smoothies be a great lifestyle change for most people, DASH diet smoothies would be an easy way for picky eaters to incorporate fruits, vegetables, and other things they may not usually be able to handle.
Tips for Building a Healthy DASH Diet Smoothie
- Choose the Right Base: While almond milk and coconut water are great in smoothies, we suggest you focus on dairy products in your recipe. Skim (nonfat) or low fat milk are your best choices. You can even use yogurt or yogurt water, but make sure you’re using “light” yogurt as they can add a lot of extra sugar.
- Prioritize Fresh or Frozen Produce: When shopping for DASH approved foods, it’s important to differentiate the difference between buying fresh or frozen and buying canned. Canned vegetables often times have added sodium that makes them not as good for people with hypertension. Canned fruits are often canned with syrup and other added sugars making them an unhealthier option as well.
- Be Mindful of Sodium: For instance, common ingredients like almonds, peanuts, sunflower seeds, flax seeds, and other similar nuts and seeds often times come in different varieties - salted and unsalted.
- Add Protein: Smoothies provide a nice addition of protein. Friendship Dairies makes this “no salt added” low fat cottage cheese with only 45 milligrams of sodium per 90 calorie half-cup (and 16 grams protein). You can use any fruit you like in place of the blueberries, but berries (strawberries, raspberries) or banana pair best with the cottage cheese. You can also use 1/2 banana with 1/2 cup of strawberries.
DASH Diet Smoothie Recipes
Here are some Registered Dietitian-approved DASH diet smoothie recipes, including options for breakfast and green smoothies:
1. Wild Blueberry and Avocado Protein Smoothie
This recipe combines a milk of your choice, vanilla protein powder, avocado, wild blueberries (frozen is fine), and water. Blend all the ingredients together and enjoy. Wild blueberries are a "powerhouse fruit" for the DASH diet because they contain more antioxidants than ordinary blueberries, which have anti-inflammatory effects. Chronic inflammation can contribute to the development of high blood pressure.
2. Tropical Chia Smoothie
If you love starting your day with a smoothie but hate the sound of a blender first thing in the morning, this recipe offers up a solution: Chia seeds absorb any extra liquid as the mixture of mangoes, passion fruit, and cashew milk sits in the fridge overnight.
Read also: Which Diet is Right for You?
3. Blueberry Smoothie Bowl
Smoothies aren’t just for sipping. Blend frozen berries, almond milk, almond butter, and vanilla until ultra-creamy. Then, pour it into a bowl instead of a glass. Top with fresh fruit and granola, grab a spoon, and dig in!
4. Berry, Chia, and Mint Smoothie
Keep the sliced strawberries, grated beets, and chia seeds in the freezer until you’re ready to add milk and blend. This drink will give you a ton of gut-friendly fiber, too.
5. Green Pineapple Coconut Smoothie
This fruity beverage packs in a whole cup of baby spinach per serving-but you'll barely taste it. Instead, you'll focus on the tropical flavors that the pineapple, coconut, banana, and lime bring to the equation.
6. Stress-Less Smoothie
The key ingredient here is hemp seeds which offer a boost of magnesium, key for reducing stress. Combine with kefir, raspberries, and a peach for a healthy, happy smoothie.
7. Coconut Matcha Shake
This coconut matcha shake is an excellent healthy alternative. It’s full of protein thanks to collagen and has a sweet taste and creamy texture courtesy of coconut milk.
Read also: The DASH Diet and Blood Sugar
8. Cranberry Banana Smoothie
Frozen cranberries are an excellent way to savor the taste of fall, year-round. The berry adds fiber and flavor to this smoothie, while the banana gives it a rich, creamy texture, and maple syrup adds the perfect amount of sweetness.
9. Apple Crisp Smoothie
Greek yogurt is good for your gut while amping up the protein content, and apple cider plus spices give this smoothie that delicious fall taste.
10. Dragon Fruit, Hibiscus, Banana, and Coconut Smoothie
Dragon fruit makes this smoothie a gorgeous hue, but it offers so much more than that, including health benefits like supporting bone health, boosting your immune system, and helping you hit your recommended iron intake. Banana, coconut, and hibiscus round out this drink for a tasty sip.
11. Green Kiwi Smoothie
This smoothie is light and fresh yet contains plenty of fiber thanks to the inclusion of spinach and kiwi. Plus, it’s also great for healthy skin as it’s full of healthy fats from the avocado and contains (optional) collagen powder.
12. Creamy Orange Turmeric Smoothie
“The star of turmeric is curcumin, a compound with anti-inflammatory properties that may help reduce inflammation in nasal passages as well as inhibit the release of histamines,” says Annessa Chumbley, R.D. This frozen blend then gets swirled with kefir for a drink that’s as beautiful as it is delicious.
13. Green Goddess Smoothie
Baby spinach, cucumber, avocado, and kiwi give this smoothie its gorgeous green color while keeping it tasting light and bright. Also included is fresh orange or tangerine juice for sweetness, as well as kefir for protein and creaminess, and mint for a punch of freshness.
14. Spiced Blueberry Smoothie Bowl
This smoothie bowl is filling and full of fiber without extra sugar due to the hidden frozen cauliflower blended in (we promise you won’t really taste it!). Cinnamon and ginger give the recipe a zesty kick, and the options for toppings are endless.
15. 'Green Machine' Smoothie
Coconut-based yogurt is this sipper's secret ingredient. It adds a creamy texture, sans dairy, and a probiotic boost. Be sure to look for probiotic cultures on the ingredients list because not all yogurts have them.
16. Pineapple-Cucumber Smoothie
One small cucumber adds a fresh, calming flavor (think: spa water) to this hydrating smoothie.
17. Fro-Yo Fruit Popsicles
These healthy pops are like make-ahead smoothies on a stick. Blend the fruit-yogurt-protein powder combo, pour it into ice-pop molds, and enjoy nutritious, cooling treats all week.
18. Chocolate-Berry Protein Smoothie
Follow this easy formula for a smoothie recipe you can memorize, then switch it up according to whatever frozen berries you have on hand.
19. Tropical Green Protein Smoothie
Stock up on frozen vegetables-instead of just frozen fruit-for your next smoothie. A bag of peas provides protein and fiber, as well as a subtle, earthy sweetness.
20. Coconut Raspberry Smoothie
Aside from the delicious taste, our favorite part about this recipe is that you only need four ingredients and an immersion blender instead of a classic blender (though a regular blender is still an option).
21. Avocado-Spinach Green Smoothie
Try this zesty yet refreshing green smoothie recipe that combines a large avocado with spinach, kefir, lemon, ginger, and cilantro plus frozen cucumber and grapes for the ultimate healthy beverage.
22. Creamy Kale Smoothie
Combine coarsely chopped kale, frozen pineapple chunks, plain Greek yogurt, unsweetened almond milk, and honey. Blend until the mixture is smooth and frothy.
23. Citrus-Pineapple Smoothie Bowl
Blend fat-free Greek yogurt, frozen pineapple chunks, vanilla extract, navel orange, and ruby grapefruit. Top with more orange and grapefruit, plus chia seeds, unsweetened coconut flakes, and chopped cashews.
24. Peach Blueberry Smoothie
Combine chilled almond or vanilla soy milk, fresh or frozen peaches, blueberries, kale, and ground cinnamon. Blend until smooth.
25. Banana-Blueberry-Soy Smoothie
Combine light soy milk with frozen blueberries, frozen banana, and pure vanilla extract. Blend until smooth.
26. Peaches and Cream Oatmeal Smoothie
Blend whole milk, Greek yogurt, rolled oats, frozen peaches, frozen banana, and ice until smooth.
27. Pineapple Passion Smoothie
Combine low-fat or light vanilla yogurt, ice cubes, and pineapple chunks. Place all the ingredients into a blender and pulse as needed, or until the mixture is smooth.
28. Milk and Honey Smoothie
Combine unsweetened almond milk, Kirby cucumber (peeled and sliced), seedless green grapes, celery (peeled and sliced), and honey. Blend until the mixture is smooth.
29. Silky Skin Smoothie
Combine ice cubes, whole milk Greek yogurt, grated carrot, honey, cinnamon, chopped dried apricots, and fresh apricot (pitted and coarsely chopped). Blend until smooth.
30. Caribbean Dream Smoothie
Ingredients:
- 1/2 c. nonfat or low-fat milk
- 1 frozen banana, sliced
- 1 5.3 ounce carton on nonfat vanilla Greek yogurt
- 1/2 c. ice
- 1 tsp. honey
- 2 1/2 c. cubed and peeled frozen cantaloupe
Directions:
- Place the milk, banana, yogurt, ice, and honey in a blender-process until smooth.
- Add the cantaloupe pieces and process until smooth.
- Serve immediately.
Additional Tips for DASH Diet Success
- Read Labels: Pay attention to sodium content in packaged foods.
- Limit Processed Foods: Ultra-processed foods often contain high levels of sodium and unhealthy fats.
- Choose Fresh or Frozen: Opt for fresh or frozen fruits and vegetables over canned options, which may contain added sodium or sugars.
- Experiment with Flavors: Use herbs, spices, and other natural flavorings to enhance the taste of your meals without adding sodium.