Sunday, June 26

Hypertension: banana and spinach smoothie to regulate high levels in 15 days

Spinach and banana are the perfect fusion of ingredients to lower blood pressure. Thanks to its potassium content and anti-inflammatory compounds.

Photo: Jugos Locos / Unsplash

High blood pressure is one of the most common cardiovascular ailments worldwide. It is a condition characterized by high levels of blood pressure and occurs when the force of the blood against the artery was very high. Left unchecked, this high blood pressure can even lead to a stroke. It is well known that lifestyle and quality of food play a fundamental role. In this way, just as it is important to control the consumption of salt in a very punctual way and avoid ultra-processed foods; the consumption of medicinal and natural foods is imperative. Such is the case with this filling and vibrant spinach and banana smoothie, the perfect morning addition to gradually decrease high blood pressure levels with lots of nutrition. The reason? Its high content of fiber and potassium.

Fortunately, there are many foods that shine for their benefits to regulate sodium and thereby reduce hypertension. Sodium tends to upset the body’s water balance, putting extra pressure on blood vessels, restricting smooth blood flow and causing an increase in blood pressure. That is why it is not only important to avoid excess sodium in the diet, foods rich in potassium should be included; one of the most important minerals in the daily diet that helps to eliminate excess sodium through urine. While there are numerous healthy foods rich in potassium, it is well known that bananas are abundantly loaded with potassium. For more context: 100 grams of banana contain 358 mg of potassium.

Similarly, among vegetables, spinach is a staple in the diet of people with hypertension. These leafy greens are also a potassium treasure, for added context: 100 grams of spinach contain 558 mg of potassium. Additionally, spinach is also good for your overall heart health. According to the book ‘Healing Foods’ by DK Publishing House, spinach contains more than a dozen different antioxidant flavonoid compounds that have anti-inflammatory properties that protect against heart disease and help neutralize free radicals that compromise the immune system and are linked to cancer.

In such a way that the fusion of these two powerful ingredients is the perfect combination to give the heart a wonderful boost. Also, in conjunction with a healthy lifestyle this smoothie has the magic of regulating high blood pressure levels in 15 days. Best of all, it is extremely affordable and easy to prepare, and consuming it as part of your morning routine will also provide other wonderful health benefits.

Spinach and Banana Smoothie Recipe:


  • 2 bananas, peeled and frozen
  • 1 small cup of spinach leaves
  • 1/2 green apple diced
  • 1/2 cup of fresh orange juice
  • 1 cup unsweetened almond or oat milk
  • 1 tablespoon fresh grated ginger
  • 1 tablespoon flax or chia seeds

Preparation mode:

– Blend the bananas, almond milk and orange juice in the blender until a smooth and homogeneous mixture is formed.

– Add the spinach, green apple and ginger to the mixture and process again.

– Serve the smoothie in a large glass, cover with the seeds of your choice and consume immediately to avoid the oxidation of the ingredients.

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