4 DASH Diet Smoothies for Blood Pressure

4 DASH Diet Smoothies for Blood Pressure

It is known that blood pressure diseases or disorders affect more than one billion people in the world.

This issue, which is increasing daily, has more than doubled in the last 40 years. In this sense, it is a serious health problem.

Improper diets can play a role in increasing high blood pressure.

To prevent this situation, different and personalized nutrition plans with a focus on improving blood pressure are a must.

This diet, which was developed after it was seen that the risk of developing high blood pressure was much lower in vegans and vegetarians, is based on vegetables and fruits.

That’s why we’re going to present you with smoothie recipes that will contribute to lowering your blood pressure.

Watch the DASH Diet Banana Smoothie Recipe Video


How to Apply the DASH Diet

In the DASH diet, it is recommended to eat mainly vegetables, fruits, whole grains and healthy grain types, and some meat types with low-fat content.

This diet, which also includes lean protein sources such as fish and chicken, mainly includes consuming vegetables and fruits.

Foods such as red meat, sugar, fat, and salt are among the foods that should be avoided.

Reducing the amount of salt has made this diet ideal diet for people with high blood pressure. In the DASH diet, no more salt is taken than 1 teaspoon daily.

DASH Diet Smoothies for Blood Pressure

1. Banana Smoothie (1 Serving)

DASH diet smoothies for blood pressure

DASH diet smoothies for blood pressure – Banana smoothie recipe

Nutritional Facts

Calories: 385

Net Carb: 70g

Total Fat: 1g

Protein: 18g

We start with the most compatible fruit for smoothie recipes: Banana.


2 bananas

1 tablespoon of honey

1.5 cups of nonfat cold milk

0.2 cups nonfat plain Greek yogurt

The little amount of cinnamon


  1. For the banana smoothie recipe, let’s first peel the banana and put it into the blender.
  2. Run the blender, adding honey, cold milk, yogurt and cinnamon. You can run the blender on low and then high.
  3. When all the ingredients are pureed, turn off the blender. You can adjust the consistency of your drink by adding yogurt or milk.

If you want to make your banana smoothie on hot summer days, you can leave your bananas in the freezer before. However, it will be better to make your freeze drinks in a smoothie blender. Unlike other blenders, the smoothie blender has an ice crushing feature and its engine is much more powerful.

 2. Raspberry-Strawberry Smoothie (1 Serving)

Raspberry and strawberry smoothie recipe

Nutritional Facts

Calories: 119

Net Carb: 15g

Total Fat: 1g

Protein: 5g

Healthy and delicious, you will be sure to fall in love with this raspberry and strawberry smoothie recipe.


A little less skim milk than half a cup

A little less than half a cup of water

1 cup of frozen/fresh raspberries

5 medium strawberries

1 tablespoon of lemon juice

1 tablespoon of coconut (optional)


  1. Wash the strawberries, cut the heads, cut them in half and mash them in the rondo with all other ingredients.
  2. Your smoothie is ready
  3. If you wish, you can add 1 teaspoon of chia seeds.

3. Watermelon – Beet Smoothie Recipe (1 Serving)

Watermelon – Beet smoothie recipe

Nutritional Facts

Calories: 181

Net Carb: 38g

Total Fat: 2g

Protein: 4g

This delicious smoothie, which gets all its energy from red fruits and vegetables, is perfect for anyone on a diet.

You can even drink this smoothie instead of eating at lunchtime and instantly feel relief in your stomach.


1 thick slice of watermelon

Half of a medium-sized beet

Half a banana

A slice of orange

3 raw nuts

1/2 teaspoon of cinnamon

1/2 teaspoon of ginger

Half a lemon


  1. Dice the watermelons and remove the seeds
  2. Fill it in the jug and put it in the freezer.
  3. Cut the bananas into large slices and put them in the freezer
  4. Peel the beets, crush them in the food processor, and refrigerate. Allow them to remain in the fridge for 15 minutes while you prepare. We store the ingredients in the freezer, not to freeze them, but to cool them down and harden them slightly.
  5. Stir the watermelon with the blender, let it crumble and make room for other ingredients.
  6. Add the banana, cut orange slices, and beets on top.
  7. Add the hazelnuts, lemon, cinnamon, and ginger and continue to mix. If you want, you can also add ice cubes at this stage.
  8. You can also add some skimmed milk if you wish.

4. Kefir Smoothie

DASH diet smoothies for blood pressure

Kefir smoothie recipe for the DASH diet

Nutritional Facts

Calories: 234

Net Carb: 28g

Total Fat: 4g

Protein: 19g


13.5 fl oz kefir

8 blackberries

8 raspberries

1 teaspoon of honey

6 cubes of ice


Blend all ingredients and serve them without waiting.

See Also:

DASH Diet On A Budget

1400 Calorie Meal Plan for Type 2 Diabetes

21 Day Smoothie Diet