vegetables

Diabetes and High Blood Pressure

Diabetes and high blood pressure are very common health issues in our society.  Diabetes and high blood pressure can be managed properly and sometimes healed with proper nutrition. In regards to diabetes, type 2 can often be healed with good nutrition, and type 1 can be better managed with good nutrition.

The following article is written by Kate B. Forsyth of Be Healthy Today.

Diabetes and high blood pressure usually go hand in hand. If one is present, the other is bound to be there as well. In fact, around 25 percent of people with type 1 diabetes and 80 percent of people with type 2 diabetes also have high blood pressure. Nowadays, many Americans suffer from these two conditions.  

Here are some healthy and yummy smoothie recipes that can help you fight diabetes as well as high blood pressure. Drinking one of these smoothies a day will most definitely have positive results.

Healthy Smoothie Recipes

Healthy portions of fiber, protein, and healthy fat should be present. In addition, smoothies for diabetes should also have ingredients with a low glycemic index.

For smoothies for high blood pressure, make sure you get ingredients with carotenoids. Potassium is also very effective in lowering high blood pressure.

Oatmeal Breakfast Smoothie

Oatmeal is fat-free, sodium-free, and cholesterol-free, which makes it perfect for diabetics and those with high blood pressure. Along with flaxseed, they both have a high level of dietary fiber.

Ingredients:

2 small bananas, frozen

2 tablespoons flaxseed, ground

1 cup uncooked oats, ground

3 seed milks

Procedure:

Place all the ingredients in a blender. Blend until a smooth and creamy consistency is reached.

Good Morning Smoothie

This recipe has ingredients that stabilizes blood pressure. Also, beets and spinach have a good amount of iron, nitrates, magnesium, and vitamins A and C that open up the blood vessels and lowers the pressure of the blood flow.

Ingredients:

1 cup beets, chopped

1 cup strawberries, chopped

3 cups baby spinach

1 orange, peeled and deseeded

1 banana

8 ounces almond milk

Procedure:

First, pour the milk in a blender. Add in the rest of the ingredients. Blend until smooth.

Berry Delicious Nutty Smoothie

Almonds reduce the rise in glucose and insulin levels. Plus, the berries in this recipe are great for diabetics since they are jam-packed with antioxidants, vitamins, and fiber.

Ingredients:

½ medium banana

1 tablespoon almonds

4-5 medium strawberries

½ cup unsweetened raspberries, frozen

½ cup kale leaves

seed milks

1 tablespoon natural peanut, walnut, or almond butter

½ cup ice cubes

Procedure:

Place all ingredients in a blender, except the ice. Blend thoroughly. Add the ice last for the thickness you want.  

Leafy Green Carrot Smoothie

The antioxidants in the ingredients reduce diabetic complications and protect pancreatic beta-cells from glucose toxicity. Also, the antioxidants help in the overall management of diabetes.

Ingredients:

½ cup unsweetened peach slices, frozen

½ cup red or green grapes

½ cup fresh spinach

1 medium carrot, chopped

½ cup green cabbage, chopped

1 tablespoon flaxseed

½ cup nut milk

½ cup ice cubes

Procedure:

First, place peach slices, grapes, spinach, carrot, cabbage, and flaxseed in a blender. Blend. Next, add the milk. Continue blending until completely smooth. Finally, add the ice cubes until desired thickness is achieved.

Peachy Keen Smoothie

Peaches are a great source of potassium. They also have a low sodium content, which lowers high blood pressure. In addition, carrots normalize your blood pressure as well.

Ingredients:

2 medium carrots, chopped

2 peaches

2 apricots, pitted

1 head butter lettuce

1 teaspoon pure vanilla extract

ice cubes

Procedure:

Blend all solid ingredients completely. Next, add in the vanilla extract. Blend again. Finally, gradually add in the ice cubes for desired consistency.  

Green Berry Smoothie

This smoothie for diabetes has some superfood ingredients. It also has no added sugar.

Ingredients:

1 cup spinach or kale (or both)

½ cup berries of your choice, frozen

1 small orange, peeled but leave most of the pith

½ cup Greek yogurt

½ cup unsweetened almond milk

Procedure:

Mix all the ingredients in a blender until desired consistency is achieved.

Pineapple-Beet Blast

Dietary nitrate found in the beets aids blood flow. In addition, celery has properties that regulate the blood pressure.

Ingredients:

1½ pineapple chunks, frozen

½ cup cooked beets, sliced

¼ cup celery leaves

½ cup fresh orange juice

1 cup vanilla almond milk

Procedure:

Combine all ingredients in a blender. Purée until smooth. Serve and enjoy.

Pomegranate-Apple Green Smoothie

Pomegranate juice has a positive effect on cholesterol and blood pressure.

Ingredients:

2 cups baby spinach

1 banana

1 apple, cored

8 ounces pomegranate juice

Procedure:

Add all ingredients in a high-speed blender. Blend everything completely.

Matcha Green Tea Smoothie

Green tea lowers the hemoglobin A1c level in people with borderline diabetes.

Ingredients:

2 teaspoons matcha green tea powder

3 tablespoons hot water

1 banana

1 cup nut milks

1 cup crushed ice

Procedure:

Mix the green tea powder with hot water until it forms a paste. Next, add the rest of the ingredients (except the crushed ice) into a blender. Blend until fully incorporated. Lastly, add in the ice for desired consistency.

Guava Green Smoothie

Guava fruit reduces cholesterol and high blood pressure.

Ingredients:

8 ounces unsweetened coconut milk

1 banana

2 large guavas, deseeded

1 small orange, peeled and deseeded

2 cups baby spinach

Procedure:

Place the guava, banana, and orange in the blender. Mix until they are broken down into little chunks. Next add the coconut milk. Continue blending until a little smooth. Then add the spinach. Finally, blend everything together until completely smooth.

Lean and Green Smoothie

Kale is a non starchy vegetable. It adds fiber and other nutritional benefits.

Ingredients:

2½ cups kale leaves

1 cup pineapple, cubed

¾ cup apple juice, chilled

½ cup seedless grapes, frozen

½ cup Granny Smith apple, chopped

Procedure:

First, place all ingredients in a blender. Mix everything until smooth.

Blueberry-Banana Smoothie

Blueberries contain antioxidants that restrict the production of nitric oxide, reducing the inflammation of the blood arteries. This smoothie is great at stabilizing blood pressure levels.

Ingredients:

1 cup blueberries, frozen

1 banana

1 cup plain yogurt

1 cup baby spinach

Procedure:

Dump all the ingredients into a blender. Mix thoroughly. For last, you can add ice to have a thicker consistency.

Author Bio:

Kate B. Forsyth is a writer for Be Healthy Today, who specializes in health and nutrition. Her passion is to help people get an overall transformation of health that lasts a lifetime. In her blog posts, she goes beyond research by providing health-concerned citizens doable and simple tricks to achieve a healthier lifestyle.