Drinking all natural juice is a wonderful way to receive the health benefits of vegetables. My fridge is always stocked with my favorites, and I can’t imagine doing without them. With the increasing popularity of juicing and smoothies, I get asked all the time, what is the best vegetable juice for high blood pressure?
The best vegetable juices for high blood pressure are beetroot, spinach, celery and carrot juices. These juices have been proven to help lower blood pressure in scientific studies. The best vegetable juices are 100% natural with no added sugar, preservatives or other ingredients.
In this article I’ll inform you in more detail why each one of these juices are beneficial for high blood pressure. I’ll cover specific studies how these vegetables or juices were effective in lowering it. In addition, I’ll give you easy tips how to use them in your daily routine.
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Best Vegetable Juices For High Blood Pressure
1. Beetroot Juice
Researchers reviewed clinical studies published from 2008 to 2018. The purpose was to examine the relationship between beetroot juice and blood pressure. They concluded adding beetroot juice to your nutrition plan was an affordable strategy to help reduce blood pressure.
The researchers said beetroot supplementation should be promoted as a key component to control blood pressure in people with or without high blood pressure. In addition, they determined it could significantly decrease the risk of cardiovascular events and related deaths 1.
Why is beetroot juice so effective with managing blood pressure? It’s loaded with vitamins and minerals. It contains a good percentage of vitamin C, magnesium and potassium which have all been shown to help reduce blood pressure. In addition, beetroot juice is high in nitrates known to open up your blood vessels and increase blood flow. One cup of raw beets contains:
- Potassium – 442 mg
- Magnesium – 31.3 mg
- Vitamin C – 11% of the RDI
- Fiber – 15% of the RDI
- Folate – 37% of the RDI
When you purchase beet juice, or any juice, make sure it’s 100% beets without added sugar or preservatives. If you’re looking to save some money, they sell beetroot juice on Amazon which you can check out right here, beetroot juice.
Another option is to mix organic beetroot powder in water which makes for longer storage. It’s also sold on Amazon right here, organic beetroot powder.
Disclaimer: Some of links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.
2. Celery Juice
You may have seen a bunch of celery juice videos popping up lately on social media because of its health benefits. You may be wondering, can it help with blood pressure too? In a recent study of 30 people with mild to moderate high blood pressure, participants were given celery extract for six weeks.
Half way through the research, in three weeks, their blood pressure was already reduced by 4.6 mmHg systolic and 4.5 mmHg diastolic. By the end of the six weeks, systolic decreased by 8.9 mmHg and diastolic by 8.5 mmHg 2.
Celery is made mostly of water, but it contains many nutrients beneficial for your blood pressure. One of them is potassium which has been shown in many studies to reduce fluid retention and lower BP 3. In addition, it contains phthalates, a phytochemical which helps the walls of your blood vessels to relax.
Some physicians recommend eating 4 celery stalks, or one cup chopped per day 4. One cup of celery contains:
- Potassium – 263 mg
- Vitamin A – 9% of the RDI
- Folate – 9% of the RDI
- Vitamin K – 37% of the RDI
Celery juice is easy to make. All you have to do is add one cup of celery into a high speed blender with some water. The blender I recommend has a 6 blade, multi-tiered shaft in the center. Check it out on Amazon by clicking right here, Nutri Ninja BL685 with Auto-iQ Technology.
If you don’t want to stock all the celery or risk having many of it turning bad, Amazon also has organic celery powder which you can check out here, organic celery powder.
Find out how a researcher’s father ate celery for one week and lowered his BP from 158/96 to 118/82 in my article, Celery Juice For High Blood Pressure.
3. Spinach Juice
In a recent study 27 people were given either spinach or asparagus soup and evaluated their blood pressure for seven days. Both groups lowered blood pressure, but the spinach group experienced a larger decrease 5. In addition, the spinach group’s blood vessels were more relaxed.
Spinach was more effective than the asparagus because it has higher nitrates. In addition, spinach contains vitamin C, potassium and magnesium, all beneficial for blood pressure. Magnesium is effective because it’s been shown to relax the walls of blood vessels, increase nitric oxide release and enhances the effectiveness of some blood pressure medications 6.
One cup of spinach contains the following:
- Potassium – 167 mg
- Magnesium – 23 mg
- Vitamin C – 14% of the RDI
- Vitamin K – 181% of the RDI
- Folate – 15% of the RDI
You can make spinach the same way as celery. Add one cup to a blender with water. In addition, they have organic spinach powder on Amazon which you can check out by clicking here, organic spinach powder.
4. Carrot Juice
Carrot juice may help lower blood pressure because it contains potassium and Vitamin C. I’ve already mentioned how potassium is beneficial, but how about vitamin C?
Researchers at John Hopkins Medicine analyzed data from 29 clinical trials. They found people who took vitamin C supplements lowered blood pressure by 3.84 mmHg and those with high BP lowered it by nearly 5 mmHg 7.
In addition, people who were shown to have higher levels of vitamin C inside their body, have lower blood pressure 8. The antioxidant activities in vitamin C may reduce blood vessel wall damage and helps them to relax by increasing the availability of nitric oxide 8. One cup of carrot juice contains:
- Vitamin C – 13% of the RDI
- Potassium – 410 mg
- Vitamin A – 428% of the RDI
- Fiber – 14% of the RDI
BP Smoothie Tip: I often add carrot juice, green vegetable juice and pomegranate juice in a blender. I’ll add strawberries, blueberries, kiwi, wheat germ, ground flaxseed powder, cinnamon and tofu.
Sometimes I purchase a bunch of carrots and make the juice with my Breville juicer which I highly recommend. I’ve found them to be reliable and stylish. Check them out on Amazon right here, Breville juicers.
Find out more about carrot juice and how the potassium to sodium ratio is crucial to lowering blood pressure. Check it out in my article, Does Carrot Juice Help Blood Pressure?
Read More Related Blog Posts
- National Center for Biotechnology Information: Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review
- Natural Medicine Journal: A Pilot Study to Evaluate the Antihypertensive Effect of a Celery Extract in Mild to Moderate Hypertensive Patients
- The National Center for Biotechnology Information: The importance of potassium in managing hypertension
- Cleveland Clinic: Celery May Help Bring Your High Blood Pressure Down
- National Center for Biotechnology Information: Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and related Hemodynamic Measures
- National Center for Biotechnology Information: The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials
- John Hopkins Medicine: Big Doses of Vitamin C May Lower Blood Pressure
- Oregon State University: High Blood Pressure