Raw beets may not sound like the best ingredient to put into a smoothie. But they absolutely are! I’ve been testing this recipe every day for a week to make sure it’s the perfect mix of blood pressure-lowering foods and deliciousness so you will actually WANT to make this again and again. This beet smoothie for high blood pressure truly is amazing.
Not to mention the beautiful, bright pink color it turns as you’re blending away.
If you try it, don’t forget to leave me a comment and a recipe rating!
Interested in other food items that help lower blood pressure? Check out Common Blood Pressure Questions and Answers (Nutrition Edition)
Why This Smoothie Is So Great
As the title says, it’s packed with foods that contain important nutrients to help lower blood pressure.
But this smoothie is also low in calories, making it a great beet smoothie for weight loss. With only 230 calories per 16-ounce smoothie, it’s a great way to add nutrients but not excess calories.
Additionally, if you struggle with getting enough fruits, vegetables, or fiber in your diet, this smoothie provides 2 servings of fruit, 1 serving of vegetables, and 8.2 grams of fiber per smoothie.
This beet smoothie is also vegan! Not that it matters to some, but using soy milk in place of cow’s milk, REALLY makes a huge difference in how this smoothie tastes.
And it’s a great pre-workout smoothie for athletes. Beets contain nitric oxide, which some studies show increases oxygen and other nutrients to help fuel athletic performance. FYI, you can also make this a beet protein smoothie by adding a scoop of any protein powder of your choice.
This beet smoothie recipe for high blood pressure is even kid-approved! Both of my youngest ones loved it. My daughter went wild over the awe-inspiring pink hue, while the 3-year-old was judging by taste alone, giving me his thumb’s up and “mmm” of approval.
Can You Put Beets In a Smoothie?
You’re darn tootin’ you can! And they don’t have to be cooked either.
Using beets in smoothies may not be the first thing that comes to your mind when someone mentions smoothies, but it really is a great addition. With the powerful health benefits of this mighty red veggie, why wouldn’t you?
I prefer fresh, raw beets in this recipe. However, you can also use canned beets. Just PLEASE use no-salt-added beets (due to the lower sodium content).
The taste will be similar and all the nutrients will be retained as well.
Beet Smoothie Benefits
Let me explain a little more about how this pink smoothie with raspberries and beets can lower your blood pressure and maybe even help with other health conditions too!
Beets and Blood Pressure
Beetroot has the highest level of nitrate compared to other vegetables. It also contains multiple vitamins, folic acid, and bioactive phytonutrients including:
- flavonoids (like quercetin)
Studies show that drinking beetroot juice or eating cooked beets consistently can significantly lower systolic and diastolic blood pressure. Though beetroot juice had greater blood pressure-lowering effects.
And mice studies show that beetroot juice may significantly reduce the size of cardiac infarct (area of cell death), protect against ischemia (a condition where blood flow is restricted or reduced), and reduce recovery time following a heart attack.
Additionally, according to the National Institute of Health (NIH), betanin and other compounds in beets can reduce oxidative damage and DNA damage, and reduce LDL-cholesterol.
Much of the research on beetroot and cardiovascular benefits shows that the nitric oxide present in beets helps lower blood pressure and improves blood flow through vessels.
Beets and Diabetes
Beets and beetroot juice may also help those with diabetes control blood sugars.
Studies show that regular intake of beets and beetroot juice in particular, have a glucose-lowering effect and can lessen insulin resistance in a similar manner to some medications.
Those with diabetes can also improve cognitive function and metabolic health by consuming beets and beetroot juice regularly.
Beets and Other Chronic Diseases
Because of the anti-inflammatory and anti-oxidant compounds in beets, regular consumption of beets may help protect against some inflammatory diseases, liver disease, and some cancers.
These benefits have been shown in both in vivo (living animals) and in vitro (test tube) research studies.
Should Anyone Avoid Eating Beets?
Beets are high in oxalate. This is a naturally-occurring compound in many fruits, vegetables, and other foods.
People who are prone to oxalate kidney stones need to limit or avoid foods that are high in oxalate. Additionally, if you eat an excess of foods high in oxalate, some people experience bone or joint pain. For this reason, eating beets or beet greens are not recommended for this group of individuals.
Other foods high in oxalate include:
- Dark leafy greens
- Tomato sauce and paste
- Tofu and miso
- Dark beer
But for the general population, it is safe to eat beets as part of a regular, healthy diet.
How To Prepare Beets For a Smoothie
When preparing raw beets for a smoothie you want to wash them first.
Then cut off the top and bottom of the beet, trying to cut away only the outer layer that was exposed.
Then cut all around the beet using the same technique, cutting away only the thin outer layer of your beet.
And finally, cut your beets into small chunks or cubes that are ready to blend. Check out the step-by-step pictures below as a guide.
Can You Taste Beets In a Smoothie?
Beets have a naturally earthy taste and may taste like dirt to some people. Others feel they have a slightly sweet taste.
If you’re not used to the taste of beets or have never tried them in a smoothie before, it is a little “different”. But that’s why I’ve done the work for you here. The addition of other naturally sweet fruits helps mask the earthy taste of the beets.
I also only added just the right amount of beets so as not to overpower the smoothie, and still give you those blood pressure-lowering benefits. Give it a shot and let me know what you think!
Beets– The only vegetable and star ingredient! For those new to adding vegetables to smoothies, start with a quarter cup of beets and add more as needed. You’ll still get the phytonutrient benefits and that wonderfully bright pink color.
Raspberries– Since its summer time and raspberry season, I like to use freshly picked raspberries. However, feel free to substitute frozen raspberries.
Strawberries– Like raspberries, the strawberries will add more sweetness and a ton of phytonutrients, vitamins, and minerals that will help fight chronic disease and lower blood pressure.
Banana– This is a great add-in to incorporate more sweetness and help mask the earthy taste of the beets. Bananas are also high in potassium which is beneficial for cardiovascular health and blood pressure as it counteracts the effects of sodium. Pretty cool, right?
Soy Milk– I’ve tried this recipe with cow’s milk, almond milk, and soy milk. Soy milk is the hand’s down WINNER! I use Silk brand original, not vanilla, which has more added sugars.
Crushed Ice– And lastly about half a cup of crushed ice or ice cubes gives this beet root smoothie a perfect, icy consistency which is optimal for any smoothie recipe.
How To Make a Beet Smoothie
Here are the super easy instructions on how to make this beet smoothie to lower blood pressure:
- First, prep your beets by removing the top and bottom with a paring knife. Then peel or cut the outer layer of your beet to prevent your smoothie from tasting like dirt. Diced up your peeled beets and now these little rubies are ready to go!
- Then gather all of your other ingredients.
- Put the ingredients into your blender starting with the soy milk, then beets, berries, banana, and lastly the ice.
- Blend the ingredients for about 60 seconds or until your smoothie is well-blended and has the same smooth consistency throughout.
- Now pour your beet smoothie for high blood pressure into a tall glass and enjoy!
Just check out this picture below! It’s really that beautiful. #NoFilter
Looking for other smoothie recipes that have health benefits? Try:
- Seriously Delicious Cranberry Lemonade Smoothie
- Pumpkin Pie Smoothie [Vegan]
- Green Passion Smoothie (COPYCAT)
FAQ for Beet Smoothie for High Blood Pressure
Yes, you can freeze your beets before blending them. Simply prep them by cutting away the out skin, dicing them, and placing them into a freezer-safe container or plastic bag. When ready to use, simply toss some into your blender with the other ingredients and blend away.
Absolutely! Beet greens are actually very nutritious. They are high in nitrates and increase blood flow. You can easily add some to this beet smoothie recipe or save it and use it in other recipes.
Yes. Canned beets taste very similar to raw beets, and they still contain all the nutrients that raw beets do, including nitrate, betaine, and fiber. Make sure to choose no-salt-added canned beets, however. The sodium content of canned beets can easily exceed 200 mg per half a cup, but no-salt-added beets have only around 25 mg per half a cup.
Beet Smoothie for High Blood Pressure
- 1 blender
- 1 cup soy milk unsweetened
- ½ cup raw beets
- ¼ cup raspberries
- ⅓ cup strawberries frozen
- ½ banana frozen
- ½ cup crushed iced
- Start by prepping the beets by cutting off the top and bottom, then peeling or cutting the outer dirty layer of your beets. Then dice them and set them aside.
- Gather your other ingredients.
- Place ingredients into your blending in the following order: soy milk, beets, berries, banana, and ice.
- Blend for approximately 60 seconds or until all ingredients are blended to smooth consistency.
- Any of the fruit or beets can be frozen prior to blending. This will help give your smoothie a nice, frosty consistency.
- You can use soy, almond, rice, pea, oat, or cow’s milk in this recipe however I feel soy milk gives this beet smoothie the best overall taste.
- For a more filling smoothie, add a scoop of your favorite protein powder!
- Try adding 1/4 cup of old-fashioned oats for more heart health benefits. This will also thicken the smoothie so you may need to add more soy milk (or liquid of choice).
Share with me: What did you think of this beet smoothie for high blood pressure? I feel its a great starter recipe to help get you used to the distinct flavor of beets. What do you think? Leave me a comment below!
Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetics. She is also a proud member of the Academy of Nutrition and Dietetics’ and its Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.