Fruit Smoothie to control High Blood Pressure

High blood pressure can put your health and quality of life in great danger if left uncontrolled or undetected. It can lead to heart attack, stroke, heart failure, kidney disease or failure, vision loss and what not! Drinking and smoking practices (even passive smoking) are considered as one of the main reasons to develop high blood pressure. A Very high population is suffering from stress these days. They don’t get proper time to do physical activities. They don’t eat healthy foods and eating junk food leads to obesity. These small things add up and cause high blood pressure. Healthy drinks like fruit smoothie can be a good remedy to control blood pressure.

Studies suggest that eating potassium, calcium, and magnesium rich foods help people with high blood pressure control it effectively. Experts recommend having a balanced nutritious diet and a healthy lifestyle for controlling blood pressure. Also, high blood pressure can be controlled by restricting high sodium intake, eating more low-fat protein sources, limiting alcohol consumption, cutting back on caffeine, and most importantly, living a stress-free life. All of these will contribute to have a healthy life and fight against high blood pressure.

If you are suffering from high blood pressure then you must try this healthy potassium-packed smoothie to control your high blood pressure. You can try this fruit smoothie even if you don’t have high blood pressure because it’s tasty and refreshing too. This smoothie also has other health benefits because of its nutrition value.

How to make Fruit Smoothie


Skimmed milk – ½ cup

Low-fat yogurt – ½ cup

Sliced Strawberries – ½ cup

Banana – 1

Kiwi – 1

Ground flaxseeds – 1 tbsp

Garden cress (optional)


  • Pour half cup of skimmed milk into a blender.
  • Add a half cup of low-fat yogurt and sliced strawberries.
  • Slice and add one banana into it.
  • Add some pieces of peeled kiwi.
  • Now add a spoonful of ground flax seeds.
  • Blend the mixture well for a couple of minutes.
  • Optionally, you can also chop and add some garden cress and blend the mixture again.
  • Now the fruit smoothie is ready and you can pour it into a glass and serve chilled.

Health Benefits

We would be using skimmed milk which is an excellent source of calcium. Unlike higher-fat milk, skimmed milk has a very low-fat value which is a plus point. Low-fat yogurt is indeed a healthy food to eat when you’ve high blood pressure. Experts advise increasing low-fat sources.

Strawberry is a very delicious fruit. It’s rich in natural compounds called flavonoids. Some studies show that consuming this might prevent hypertension and help to reduce high blood pressure to some extent. Strawberries are easy to add to your diet as well.

We would be adding Kiwi in this smoothie which is a super fruit. It is a high source of Vitamin C, which works as an antioxidant. Kiwi also helps to neutralize free radicals and relax the blood vessel walls. It also works as a diuretic to remove excess sodium and water from the body. Moreover, it is also loaded with vitamins and minerals such as Vitamins A, B6, B12, E, and potassium, calcium, iron, and magnesium. These collectively contribute to the proper functioning of the body such as blood circulation through the vessels, iron absorption for healthy bones and teeth, fight stress, good vision, etc. Kiwi has a very high level of potassium, 312 mg per 100 grams, which helps in maintaining blood pressure whereas magnesium helps in the nerve and muscle functions.

Bananas are a great way to add potassium to your diet. And potassium is a good way to help to reduce high blood pressure.

Having foods that are rich in the mineral is always a better option than taking its supplement. Try out this potassium-rich fruit smoothie and share us how your experience was.


A freelance content writer who got into blogging out of passion. A loving soul, a happy bird flying beyond horizons to reach the unreachable.

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