Today, we’re going to talk about beet juice benefits for your heart health and how it may help to reduce high blood pressure naturally. Then, I’m sharing a Blueberry Beet Juice recipe! The star ingredient in this juice recipe, of course, is – BEETS! Beets are an underrated superfood that have many health benefits, including cardiovascular benefits.
Beet Juice Benefits
Beets contain naturally occurring nitrates that convert to nitric oxide in the body when consumed. This boost in nitric oxide may help to improve blood flow in the body, which is why athletes are known to drink beet juice to enhance performance.[1]
Nitric oxide is a vasodilator, which means it relaxes and dilates the blood vessels, and this in turn allows for better blood flow. One clinical trial showed that a little more than two cups of beet juice per day reduced short term blood pressure and the effects lasted almost 24 hours. [2]
Beets and beet juice are also a good source of potassium, which is an important mineral that can help to relax the walls of blood vessels allowing for improved blood flow.
Daily consumption of fresh beet juice may have a longer lasting effect on blood pressure levels; however, scientists haven’t looked into this in greater detail and more studies need to be done.
Additionally, beets and beet juice may also help to:
- Fight Inflammation thanks to a pigment known as betalains, which posses a number of anti-inflammatory properties [3, 4]
- Improve brain function due to increased blood flow to the brain thanks to the naturally occurring nitrates [5]
- Help prevent cancer thanks to a number of cancer-fighting properties beets contain, including betaine, kaempferol, ferulic acid, caffeic acid, and rutin [6]. Although, more thorough research needs to be done to better understand these connections.
- Improve nutrient levels of folate, manganese, and copper.
In addition to beets, I also add blueberries to this juice recipe to enhance the heart healthy benefits and to get in more antioxidants.
Blueberry Beet Juice – Ingredients
This blueberry beet juice contains minimal ingredients and is very easy to make plus it tastes amazing! Here’s what you’ll need…
- Raw Beets – juicing the beets raw (instead of cooked) ensures you’re getting all the active enzymes and beneficial nutrients.
- Blueberries – the addition of blueberries to this juice recipe helps to bump up the antioxidants
- Pineapple – This is an optional addition. But, pineapples contain a group of powerful digestive enzymes, called bromelain. So, by adding the pineapple, it’ll help to boost our digestion, ensuring we absorb all the beneficial nutrients.
How To Make This Blueberry Beet Juice
- Step 1: Peel the beets and pineapple. Wash the berries.
- Step 2: Run all ingredients through a juicer. **If you don’t have a juicer, you can add them to a blender along with 2-3 C. of water, blend, then strain the juice with a nut milk bag or mesh strainer.
- Step 3: This juice will keep in the fridge for up to 5 days and in the freezer for up to one month.
How Much Beet Juice Should You Drink Per Day?
Personally, I would aim to consume 1-2 cups per day if you currently have elevated blood pressure levels (always consult with your doctor first). For preventative measures and for overall health, drinking this beet juice recipe a few times per week is ideal.
How To Prep and Store This Beet Juice Recipe
Slow Juicer Method: If using a slow (masticating) juicer to make this juice recipe, it’ll stay fresh in the refrigerator for up to 5 days and in the freezer for up to 1 month.
High Speed Juicer Method: If using a high speed juicer, it’ll stay fresh in the fridge for up to 2 days and in the freezer for up to 2 weeks.
3 Healthy Drink Recipes to Lower High Blood Pressure and Support Heart Health (recipe video)
Blueberry Beet Juice Recipe for High Blood Pressure and Energy
Video
Ingredients
- 5-6 Beet Bulbs, peeled and cubed
- 2 C. Fresh Blueberries
- 1 C. Pineapple, peeled and cubed
- Juice of 1-2 Lemons, optional
- 1 Cucumber, optional to yield more liquid
Instructions
- If using a juicer:Â Run all ingredients, except the lemon, through a juicer to extract the juice. Then, squeeze the lemon juice into the juice. Stir to combine. Transfer juice to a pitcher, mason jar, or individual to-go bottles.
- If using a blender: Add all ingredients, except the lemon, to a blender along with 3-4 C. of water. Blend until smooth. Then, strain the juice using a nut milk bag, tripled layered cheesecloth, or fine mesh strainer. Transfer juice to a pitcher, mason jar, or individual to-go bottles.
- Drink one cup per day. ENJOY!
Notes
- Wash ingredients thoroughly before making the juice.
- If using the blender method, this is my favorite nut milk bag to strain the liquid.
- Always stir/shake the juice before consuming as the contents of the juice will separate (it’s normal).
Looking for More Healthy Drink Recipes?
If you’re on the search for more healthy drink recipes, here’s a few of my favorites.
- Homemade Pomegranate Juice (great for heart health and high blood pressure)
- Iced Hibiscus Tea (great for heart health, high blood pressure, skin, and blood sugar)
- My Go-To Hormone Balancing Smoothie (support hormone health)
- Meal Replacement Superfood Smoothie (great for boosting weight loss)
I made this today & going on week 3 of 21 day Jumpstart & loving it!! I don’t even feel like it’s a diet, I have loved every single recipe!! Thank you for all you do to better the health of others.