If you’re looking to prevent or help reduce high blood pressure there are a number of natural remedies available. This homemade juice for blood pressure is a great way because you can include so many different ingredients and take them raw and naturally together. This homemade juice is easy to make and incorporate into your daily routine.
Before I get into the recipe, let’s look at how each of the following ingredients contributes to lowering blood pressure:
- Beetroot has been used for centuries for its medicinal qualities. The body converts the dietary nitrate in beetroots into nitric oxide which dilates blood vessels. This is an area of research that has received a lot of attention thankfully meaning many trials have been carried out proving its efficacy. Overall, most results prove that drinking one cup of beetroot juice a day is enough to reduce blood pressure levels, both systolic and diastolic. A note of caution, once participants stopped drinking the beetroot juice, their blood pressure returned to their pre-trial figures.
- Carrots also help to relax blood vessels due to the mineral, potassium, found in them. It helps offset the negative impact of sodium in our bodies. Eating carrots (or drinking the juices) also reduces the risk of strokes.
- As with carrots, spinach also has an abundance of potassium negating the effects of sodium. Also rich in other nutrients, it is calorie-friendly and the flavor isn’t strong so you can easily add it to juices such as this. It also has a high nitrate concentration like beetroots and can have a quick impact on lowering blood pressure.
- Lemon juice reduces inflammation and ultimately cardiovascular disease due to its flavonoids, carotenoids, and ascorbic acid. It also reduces blood pressure by making blood vessels more flexible.
- Bilberry is also commonly known as the European blueberry, and has powerful antioxidant properties, among other benefits. Bilberry powder (as used in this recipe) is more concentrated than the fruit so you only need to take very little to reap all the benefits. Studies have shown that bilberry supports the arteries, veins, and aids circulation, reducing blood pressure.
- Ginger is known to help the circulatory system by helping to prevent blood clots. This is because it’s a mild stimulant and improves blood circulation.
- Cinnamon has been used for hundreds of years to naturally reduce high blood pressure and improve heart health. Unlike beetroot, its beneficial effects are seen after taking it consistently for weeks, whereas beetroot consumption can reduce blood pressure levels within three hours. The main reason that cinnamon helps reduce blood pressure is that it relaxes the blood vessels.
How To Make This Homemade Juice For Blood Pressure
This juice will take you five minutes to put together and you can enjoy it straight away. This recipe makes one portion that contains 81 calories.
- ½ inch ginger
- 1 beetroot
- 1 small handful of spinach
- 1 carrot
- ½ lemon
- ½ tsp cinnamon
- ⅛ (one-eighth) tsp bilberry powder
- 1 cup water (if you’re using a juicer you don’t need this)
- Blender or juicer – essential for making your juice and all ingredients will go in this to be mixed.
- Microplane or grater – for the ginger so that it is evenly spread throughout the juice.
- Fine mesh sieve – if using a blender (not juicer). We will use this to push through the juice and separate the pulp out.
- Spatula or spoon – if using a blender (not juicer). We will use this to squeeze the pulp down in order to get as much juice as possible.
- Recipient for the juice – To catch the juice from the sieve. It makes it easier if the recipient has a lip so you can pour the juice into a glass with no fuss. If you don’t have one with a lip just use any bowl wide enough for the sieve and be careful when you pour the juice into a glass.
Take a ½ inch piece of ginger and peel it and grate it using either a Microplane or grater. You can also use a garlic crusher if you find this easier.
Prepare your vegetables. Get one beetroot and rinse it well under running water rubbing it with your fingers. If it’s really dirty use a vegetable brush to get the grit off. Peel if non-organic, then cut off the ends (if you have leafy greens intact, you can save them for another recipe but discard the rest).
Cut your beetroot into wedges then halve again. Wash one carrot and scrub if you need to. Cut off the ends and discard them into your compost, then cut the rest of the carrot into smaller parts (peel first if non-organic). Rinse a small handful of spinach.
Now you can add all your vegetables to your blender. Add the herbs and spices next (ginger, ⅛ tsp of bilberry powder, ½ tsp cinnamon).
Cut one lemon in half and squeeze the juice from half the lemon and add this to your blender. If you’re using a juicer, you can skip the next steps and your juice will be ready.
Add 1 cup of water. If you’re using a larger beetroot and carrot you will need to use a bit more water. Blend on high until smooth, approximately 45 seconds.
Now you need to strain it to separate the juice from the pulp. Place your fine-mesh sieve over a recipient equally as wide or more. Pour the mixture through the sieve, then press down on the pulp with a spoon or spatula to squeeze as much juice out as possible.
You can put the pulp into your compost or save it and use it later. With its slightly zingy flavor, it’s great as a garnish or topping on salads. You can also stir some natural yogurt through the pulp to make a healthy, revitalizing beetroot dip.
Now you can pour your juice into a glass and enjoy it straight away.
One of the great things about this homemade juice is that you can feel the effects in as little as three hours. For the best results, drink one to two cups. And if you’re looking for sustained reduction in blood pressure, drink at least that much on a daily basis.
If you don’t like the taste of bilberry, cinnamon, or ginger you can try adding some apple slices, mint, or citrus instead.
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