Are you wondering how to make beet juice for high blood pressure?
You may have heard that beets are one of the top foods to lower blood pressure because they are rich in nitric oxide and potassium which relaxes the blood vessels and improves blood flow.
Well, you are in luck, because this article explains exactly how to make beet juice using a juicer AND a blender. Keep reading to find out how!
Top Takeaways
- Beets are rich in nitric oxide, potassium, and antioxidants, which can help lower blood pressure by relaxing blood vessels and improving blood flow.
- You can make beet juice using either a juice or a blender.
- You can customize your beet juice and enhance the flavor and health benefits by adding ingredients like lemon, apple, ginger, and blueberries.
- It is important to consult your healthcare provider before starting consuming beet juice regularly.
Why Make Beet Juice
High blood pressure can potentially lead to serious health issues like heart attack, stent placement, PAD, or stroke, but the good news is you can change your lifestyle to improve your blood pressure too, like participating in regular exercise, eating less sodium, and eating more beets, like this beet mac and cheese!
Beets are a power-packed veggie superhero! Not only are they low in calories, they are a treasure trove of vitamins like folate, manganese, potassium, vitamin C, and antioxidants but they also boost your athletic performance and cognitive function (aka brain power) with their nitrate content, turning you into an endurance star and a sharp thinker (1).
Beets are also known to reduce blood pressure due to their high nitrate content, which is converted into nitric oxide in the body, leading to the dilation and relaxation of blood vessels, thereby improving blood flow.
Nitric oxide acts as a vasodilator, relaxing the smooth muscles in the blood vessels and increasing their diameter, which aids in lowering blood pressure in people living with high blood pressure (2,3).
Read on to learn how to make beet juice for high blood pressure!
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Ingredients
Beets are the star of the show! Here are some quick tips to select high quality beets.
- Color: Look for beets with a deep, vibrant color.
- Firmness: Choose beets that are firm to the touch and free from soft spots.
- Surface: Avoid wrinkled beets or those with cuts, as these may indicate dehydration or spoilage.
- Skin: Opt for beets with smooth, unblemished skin; rough or scaly patches can be signs of damage.
- Size: Select beets of moderate size – very large beets may be difficult to juice and cut, while small ones might be underdeveloped.
- Green Tops: Check the green tops of the beets; vibrant and fresh tops can be an indicator of the overall freshness of the beetroot. Don’t forget to save your beet greens for this smoothie!
You can change up the flavor of the beet juice with these foods that not only lower blood pressure but unclog arteries too!
Lemon
Adding lemons to beet juice not only enhances its flavor but also boosts its heart health benefits; lemons are packed with vitamin C and flavonoids, powerful antioxidants that help neutralize harmful free radicals in the cardiovascular system, promoting improved blood flow and blood pressure regulation (4).
Apple
The fiber and antioxidant content within apples help aid heart health by protecting blood vessels from damage (5). Its high fiber content aids in lowering cholesterol as it makes the list of the top 39 foods to unclog arteries.
Ginger
Adding ginger to beet juice boosts both flavor and health benefits; the spicy zing of ginger enhances the juice’s taste while its anti-inflammatory and digestive properties can help soothe the stomach, help with absorption of nutrients and reduce feelings of bloating (6).
Blueberry
Adding blueberries to beet juice is a great idea because blueberries are rich in antioxidants, particularly anthocyanins, which can enhance the heart health benefits of beet juice. This combination not only adds a sweet and tangy flavor but also boosts the drink’s nutrient profile, potentially improving cognitive function and offering additional anti-inflammatory effects (7).
How To: Preparing Your Beet Juice
Remember this recipe is a beet juice, and not a smoothie. If you are looking for more of a smoothie, check out this beet smoothie to lower blood pressure.
Below are details on the juice recipe for high blood pressure, but I’ve summarized the steps here.
Step-By-Step Guide: Using A Juicer
Juicing is a great way to give your body the nutrients it needs. Whether you’re an advanced juicer or beginner, the follow step-by-step guide will help you tackle the world of juicing with confidence.
Step 1: Gather Your Ingredients
Before beginning the juicing process, gather your favorite fruits and vegetables and ensure that they are thoroughly washed.
Step 2: Prepare Your Juicer
Before juicing, clean your juicer according to the manufacturer’s guidelines so that your juice remains uncontaminated.
Step 3: Cut And Trim
After you gather your ingredients, you may want to cut larger fruits and vegetables into smaller, manageable pieces. This makes it easier for the juicer to process and extract juice effectively.
Remember to remove any seeds, pits, and tough stems from your produce so that clogs are prevented, and smoother juice is produced.
Step 4: Start Juicing
Plug your juicer in and begin feeding your prepared ingredients into the juicer’s chute.
Step 5: Enjoy
Once you’ve finished, serve and enjoy!
Alternative Method: Using a Blender
If you don’t have a juicer, don’t worry! You can still enjoy the benefits of a fresh juice using a blender. This alternative method works just as well and offers the same outcomes used for other produce!
Step 1: Gather Ingredients
To make beet juice, all you need is fresh beets (2-3 medium sized) and water (1 cup).
Step 2: Prepare Blender And Ingredients
Prior to use, ensure that your blender is clean and ready for use before thoroughly washing the beets and peeling them. Chop them into smaller chunks for easier blending as well.
Step 3: Blend
Place the chopped beets into the blender and add one cup of water to help with the blending process. This makes it more juice-like and less smoothie-like.
Step 4: Strain The Mixture
You can place a fine mesh strainer or cheesecloth over a bowl or jug to properly strain your beet juice to separate the juice from the pulp.
Step 5: Serve And Enjoy
Pour the beet juice into a glass and enjoy! If you prefer a chilled drink, add ice cubes.
How To Make Beet Juice Video Tutorial
Variations Of How To Make Beet Juice For High Blood Pressure
Now it’s time to customize the beet juice to your liking!
To enhance your beet juice, add citrus. Squeezing in even a little bit of lemon or orange provides a citrusy twist, not to mention adds health benefits.
Want something spicy and warmer? Consider including ginger by grating or juicing. This root not only enhances your juice, but is also anti-inflammatory and full of antioxidants.
Similarly, if you desire a sweeter juice, try adding in fruits such as apples, pineapples, or berries to balance the earthiness of beets.
For first-time beet juice drinkers, begin with a small serving (about half a cup) to check for digestive tolerance. Gradually, you can enjoy a cup several times a week or even daily, based on personal preference and tolerance.
Consult your healthcare provider before starting, and don’t be alarmed by the temporary color changes in urine and stool from the juice’s pigments. Additionally, you might notice a boost in energy and stamina within a few hours of consumption, thanks to improved blood flow (and its nitrates!).
Storage
To maximize the nutrient content of beet juice to lower blood pressure, it’s ideal to drink it fresh. If you need to store it, use an airtight, dark container and refrigerate promptly, consuming within 24-48 hours.
It you wish to store beet juice for longer, it can be frozen and even distributed into ice cube trays for convenient portioning. Remember to label containers with dates to keep track of freshness.
Precautions And Considerations
A balanced diet is crucial for providing the body with necessary nutrients for optimal function. Check out articles on Mediterranean diet, and DASH diet for more information on ways to eat a varied diet to support heart health.
Beet juice can lower blood pressure. But, if including more than a serving a day of beet juice, it’s important to let your healthcare provider or team know as regular consumption can interact with certain blood pressure medication or even kidney stones as it contains oxalates which can be mitigated with other dietary strategies.
Serving Ideas
This beet juice to lower blood pressure can be used as
- Juice, if left as is
- Made into popsicles for a frozen treat
- Can be used as a base for cold beet soup
- Made into a smoothie or smoothie bowl by adding bananas
Other Articles
Final Thoughts
This article discussed how to make beet juice to lower blood pressure.
Beet juice is a nutritional powerhouse, offering immense health benefits like lowering blood pressure, boosting cardiovascular health, and providing antioxidants for overall well-being.
I’d love to hear from you! Be sure to rate this recipe and share in the comments below how you incorporate beet juice to lower blood pressure into your diet.
This article was written by Alexandra Hussar, Nutrition Student, and Veronica Rouse, MAN, RD, CDE.
Beet Juice Recipe For High Blood Pressure
Equipment
- 1 juicer option 1
- 1 Blender option 2
Ingredients
- 2 beets medium, washed and peeled
- 1/2 cup blueberries frozen
- 1/2 lemon peeled, optional
- 1/2 apple washed and cut
- 1 tsp ginger small piece fresh ginger, optional
Instructions
- Prepare the Beets: Start by thoroughly washing the beets to remove any dirt and debris. Peel the beets using a vegetable peeler, then chop them into small pieces that will fit into your juicer.
Juicer Method
- Place the chopped beets into your juicer.
- If you are adding lemon, ginger, blueberries or apples for additional flavor and health benefits, prepare them as well and add them to the juicer.
- Turn on the juicer and push the ingredients through, according to the manufacturer's instructions.
Blender Method
- Place the beets, lemon, ginger, blueberries and apple into the blender and add a small amount of water (½ cup of water) to help blend smoothly.
- Blend on high until the mixture is as smooth as possible.
- Strain the mixture through a fine-mesh strainer or cheesecloth to separate the juice from the pulp.
- Serve: Pour the beet juice into a glass and, if desired, add ice.
- Storage: If you have leftover juice, store it in a sealed container in the refrigerator. Consume it within a day or two for best quality.