Brian Fairchild 
Introduction
Some smoothie recipes earn their place on a heart-healthy table through sheer ingredient quality. This one is the real deal. Every component has a documented role in supporting healthy blood pressure. The full recipe makes two servings and works beautifully in a 32 oz NutriBullet cup or a standard countertop blender. If you are blending for one with a standard 18 or 24 oz NutriBullet cup, simply halve the quantities — the ratios stay the same and so does the cardiovascular benefit. Either way, you are looking at ten minutes and no chopping.
We adapted this recipe from Veronica Rouse, a Registered Dietitian and Certified Diabetes Educator who runs The Heart Dietitian, one of the most evidence-grounded cardiovascular nutrition resources available online. The original recipe is built specifically around the DASH dietary pattern, with every ingredient chosen to hit the potassium, magnesium, and calcium targets that the NHLBI’s DASH Eating Plan recommends for blood pressure management. If you enjoy this and want to explore more smoothie territory, our smart smoothies for cholesterol post covers similar ground from a lipid angle.
It was 150/100, this morning it was 110/79
Watch How Mark Lowered His Blood Pressure Naturally.
Why Every Ingredient in This Smoothie Earns Its Place
Beets
Beets are the cardiovascular star of this recipe. They are exceptionally high in dietary nitrates, which the body converts to nitric oxide — the same molecule that tells blood vessel walls to relax and widen. A 2020 meta-analysis published in the Journal of the American College of Cardiology covering 23 randomized controlled trials confirmed that inorganic nitrate and beetroot juice supplementation significantly reduced both systolic and diastolic blood pressure. Using frozen beets makes this completely effortless — no roasting, no peeling, no preparation beyond opening the bag.
Spinach
Spinach brings potassium, magnesium, and nitric oxide production support in a form that blends invisibly into the smoothie — you will not taste it. Research shows spinach helps the body produce nitric oxide through both nitrate conversion and other enzymatic pathways. It is also one of the most magnesium-dense vegetables available, and magnesium directly supports blood vessel relaxation. For a deeper look at the evidence, see our post on how spinach helps lower blood pressure.
Red Grapes
Red grapes contribute resveratrol and anthocyanins, antioxidant compounds that protect the endothelium — the inner lining of blood vessels — from oxidative damage. They also add natural sweetness without any added sugar, which keeps this smoothie firmly within DASH limits on sweets.
Apple
Apples bring quercetin, a flavonoid antioxidant linked to lower LDL cholesterol and reduced cardiovascular inflammation, alongside soluble fiber and potassium. The fiber helps slow the absorption of the natural sugars in the smoothie, keeping blood sugar stable after drinking it.
Almonds
Almonds are one of the DASH diet’s specifically endorsed nuts — rich in magnesium, monounsaturated fat, and plant protein. Research confirms that magnesium deficiency is independently associated with hypertension, and almonds are one of the most practical whole-food sources of the mineral. Use unsalted almonds to keep the sodium contribution of this smoothie minimal.
Strawberries
Strawberries add vitamin C, which supports collagen synthesis in arterial walls, alongside anthocyanins that reduce arterial stiffness. They also provide natural tartness that balances the earthiness of the beets without needing any added sweetener.
Unsweetened Soy Milk
Soy milk provides calcium and plant protein in a low-sodium, low-saturated-fat format that the DASH diet endorses. It blends more smoothly than water and adds creaminess without the saturated fat of dairy. Use the unsweetened variety — sweetened versions add sugar you do not need here.
Recipe video: “The Best Beet Smoothie to Lower Blood Pressure” — Veronica Rouse, The Heart Dietitian
Ingredients
Makes 2 servings of approximately 8 oz each (as shown in the video) | About 147 calories per serving | No added sugar | Approx. 77mg sodium per serving
For a single serving in a standard 18 oz or 24 oz NutriBullet cup, halve all ingredient quantities. The full recipe fits a 32 oz cup or any standard countertop blender.
- ½ cup frozen beets
- ½ cup frozen spinach
- ½ cup frozen strawberries
- ½ cup red grapes
- ½ medium apple, cored and roughly chopped
- 2 tbsp unsalted almonds
- ¾ cup unsweetened soy milk
It was 170/110, this morning it was 120/80
Watch how Julie Lowered her Blood Pressure Naturally.
Directions
- Add the soy milk to the NutriBullet cup first — liquid on the bottom helps the blades pull everything through cleanly.
- Add the frozen beets, frozen spinach, and frozen strawberries directly from the bag. No thawing needed.
- Add the red grapes, chopped apple, and almonds.
- Secure the blade attachment and blend for 45 to 60 seconds until completely smooth. The frozen ingredients give it a thick, almost sorbet-like texture.
- Pour and serve immediately. If it is too thick, add a splash more soy milk and pulse once more.
Storage: This smoothie keeps in a sealed jar in the refrigerator for up to 24 hours. Separation will occur — give it a good stir before drinking. For longer storage, freeze the ingredients together in individual portion bags and blend fresh each morning.
Make It Your Own
This recipe is flexible without losing its DASH credentials. Blueberries swap in cleanly for strawberries and add a different antioxidant profile. Frozen kale works in place of spinach if you prefer a milder flavor. Swap almond milk for soy milk if that is what you have on hand — both are DASH approved when unsweetened. Add a tablespoon of ground flaxseed for an extra hit of omega-3 fatty acids and fiber without changing the flavor noticeably.
For more ideas on how to build blood-pressure-friendly meals and snacks around whole foods, see our roundup of natural foods to lower blood pressure.
One More Tool Worth Adding to Your Routine
A smoothie like this one works on the dietary and vascular side of blood pressure — delivering nitrates, potassium, and magnesium that help blood vessel walls relax. RESPeRATE works on the neural side — calming the sympathetic nervous system activity that keeps blood pressure elevated regardless of what you eat. The two approaches complement each other directly. RESPeRATE is the only FDA-cleared non-drug device clinically proven to lower blood pressure, with more than 50 published studies behind it. Use it as part of your overall health program alongside your physician-directed treatment plan. See the full evidence at our clinical proof page.
Looking for more heart-healthy recipes to build into your routine? Browse our full collection here.
Clinically proven
Eli 
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