Smoothie Recipe To Lower Blood Pressure

If you need to lower your blood pressure, you have to try this smoothie recipe to lower blood pressure ASAP.

The recipe is easy to follow, and requires common ingredients – nothing fancy!

For recipe tips, variations, benefits, and more, please scroll past the recipe!

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Smoothie Recipe To Lower Blood Pressure

Smoothie Recipe To Lower Blood Pressure

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Discover a delicious smoothie recipe designed to help lower blood pressure naturally. Enjoy a tasty blend of ingredients for a healthier heart in every sip!

  • Total Time: 5 minutes
  • Yield: 1 1x


Units Scale
  • 1/2 cup cold water
  • 1/2 grapefruit (juiced)
  • 1 whole small orange (peeled and seeds removed)
  • 1/2 cup ice cubes
  • 1/2 cup Greek yogurt
  • 1 tbsp pumpkin seeds
  • 1 tbsp chia seeds


  1. Soak the chia seeds and pumpkin seeds in the cold water for 5 minutes.
  2. The orange is peeled, and the seeds are removed. The grapefruit is juiced.
  3. Add the ingredients to a blender.
  4. Blend until smooth, for about 2-3 minutes, depending on the power of your blender.
  5. You can serve the smoothie over ice for extra freshness.
  6. Enjoy!


The smoothie is best consumed straight away.

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Breakfast, Smoothies
  • Cuisine: American
  • Diet: Vegetarian


  • Serving Size: 1 smoothie
  • Calories: 302
  • Sugar: 24.3g
  • Fat: 8.8g
  • Carbohydrates: 35.4g
  • Fiber: 7g
  • Protein: 5.2g

Smoothie Ingredients To Lower Blood Pressure:

Smoothie Recipe To Lower Blood Pressure topped with seeds and mint

What makes this smoothie ideal for lowering blood pressure, is simply because of the ingredients used.

Here is a breakdown:

  • Grapefruitcitrus fruits have been studied and proved that they help lower blood pressure. They have a lot of vitamins and minerals which can help with your blood pressure.
  • Orange – much like grapefruit, oranges fall into the citrus fruit category, and they are extremely helpful in lowering blood pressure.
  • Pumpkin Seeds – Pumpkin seeds contain high amounts of magnesium, magnesium helps regulate blood pressure.
  • Chia seeds – Chia seeds contain a type of antioxidant (quercetin) that helps reduce the chances of getting heart disease. The high amount of fiber in chia seeds plays an important role in reducing blood pressure.
  • Greek Yogurt – Greek yogurt has been linked to a decrease in cholesterol and triglyceride levels, potentially lowering the likelihood of developing heart disease. 

Recipe Variations

Smoothie Recipe To Lower Blood Pressure being poured into a round glass cup

After developing a smoothie to lower cholesterol, I developed this smoothie to lower blood pressure.

During the development process, I tested various variations using different ingredients.

I settled for this version which I think was the best, but I will also leave the other options you may want to try, which could suit your taste or available ingredients better.

  • Swap the pumpkin seeds for 1 frozen nest of spinach, or add both.
  • Swap the water for 1 cup of high-quality pomegranate juice.
  • If you dislike citrus fruits, watermelon is a great substitute and it’s also heart-healthy. Use 2 cups of sliced seedless watermelon instead of the grapefruit and orange.
  • Introduce a handful of fresh berries like strawberries or blueberries for added antioxidants.
  • Spice it up with a pinch of ginger or a dash of turmeric for anti-inflammatory properties.

Smoothie Recipe To Lower Blood Pressure

Questions & Answers From The Smoothie Community 

A lot of my followers were pleased when I shared this heart healthy smoothie recipe on my Instagram account.

But, I received several questions, which I am also going to answer in this recipe post,  just in case those reading the recipe have the same questions!

When Should I Drink Smoothie To Lower Blood Pressure?

My father has heart issues, and he drank this smoothie for high blood pressure for breakfast once a day. That is the best time that worked for him, so I can only recommend what worked for someone who has heart issues. Experiment yourself and find the time that works for you.

Can I Use Citrus Juice Instead Of Fresh Citrus Fruit?

I recommend that you only use fresh grapefruit and orange as stated in the recipe, rather than using juices. Fruit juice, even if you buy premium is not as good for you as whole fruit.

Does The Smoothie Help With Weight Loss?

Yes this smoothie to lower blood pressure can also help you lose weight, especially if you use it as a breakfast meal replacement. Each serving contains 302 calories, which is low for a whole meal.


Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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