Both high cholesterol and blood pressure have reached epidemic proportions here in the United States. Just ask a stranger if they’re on any medications to address one or both of these. More often than not, they are. Diet and lifestyle are major contributing factors, and juicing to lower cholesterol and blood pressure can help. Here’s a simple, tasty recipe to get you started.
What’s In This Article?
Relationship Between Cholesterol and Blood Pressure
The relationship between cholesterol and blood pressure is a close one. Elevated cholesterol levels in the bloodstream have a direct, and detrimental, effect on blood pressure. This excess cholesterol creates a type of plaque that builds up inside blood vessels causing a condition called atherosclerosis. This primary issue leads to a whole host of other medical conditions, one of which is high blood pressure (1).
When cholesterol reacts with calcium, metabolic waste, and other items in the blood, it forms plaque that deposits itself along blood vessel walls. This is a problem because these deposits both narrow and harden these vessels, putting strain on the heart that results in high blood pressure.
1 in 3 adults in the United States has high blood pressure and the same for high cholesterol, many have both. Unchecked high blood pressure can lead to many, sometimes deadly, complications (2):
- Heart Attack
- Kidney Damage
- Vision Loss
- Stroke
- Dementia
- Aneurysm
- Erectile Dysfunction
- Heat Failure
High Blood Pressure and Cholesterol Symptoms
Both high blood pressure and cholesterol symptoms are nearly non-existent, therefore known as “silent killers”. They typically present no signs until there is a serious blockage in the arteries leading to the heart (3). Therefore, the best way to find out if you have either or both is to get checked by a doctor.
High cholesterol alone presents no direct symptoms, and high blood pressure has a few that can present when levels are dangerously high (4):
- Headaches
- Nosebleeds
- Shortness of Breath
- Angina (chest pain)
- Confusion
- Arrhythmia (abnormal heartbeat)
- Nausea and/or Vomiting
- Blurred Vision
- Buzzing in Ears
If you are experiencing any of these symptoms, please seek care immediately.
Can Juicing Lower Blood Pressure and Cholesterol?
Diet is a key area that can greatly affect both our blood pressure and cholesterol levels, and it’s one that you have entire control over. Studies show that plant-based diets are strongly associated with low levels of blood pressure (5). Most fruits and vegetables contain little or no saturated fats, which can increase cholesterol in the blood (6). They also contain a myriad of naturally occurring compounds that are known to help lower both blood pressure and cholesterol. Juicing is an easy and tasty way to get all that plant-based goodness into your body!
This simple juice recipe is a trifecta of awesome plant power that can help lower your cholesterol and blood pressure. First up are the beets, known to help lower levels of LDL (the bad kind) and raise HDL (the good kind). They contain nitrates (which transform into nitric oxide in the body) that can work to widen and relax blood vessels, thus reducing blood pressure.
Next up are the carrots. They contain potassium (15% RDA) that relaxes the blood vessels and removes sodium, both helping reduce blood pressure and working to prevent stroke and chronic heart disease. Carrots are also found to help reduce the oxidization of lipids in the bloodstream, possibly preventing them from adhering to blood vessel walls (thus reducing plaque buildup).
Apples contain polyphenols that suppress oxidative damage to LDL cholesterol, and both it and pectin work to enhance lipid metabolism and reduce systemic inflammation.
Best Juicer for Hard Vegetables
I made Heart Smart using the Kuvings REVO830 juicer. This machine is a great juicer for hard vegetables used in this recipe, and a whole lot more!
- Minimal Chopping
- Dual-Feed Produce Hopper
- Makes Smoothies, Nice Cream, and Nut Milk
- Super Quiet Operation
- Ability to Run Non-Stop for 45 Minutes
- 15-Year Warranty
- Can Clog on Pineapple and Soft Fruits
- Doesn't Fit Under Some Cabinets
- Requires Consistent Feeding
The Kuvings REVO830 brings its unique dual-feed hopper to the juicing universe. This technology incorporates the benefits of both a vertical and horizontal cold press juicer. The key takeaway is that this machine significantly decreases prep time for a super-fast juicing experience.
This dual hopper has a vertical cut chute that handles long produce like carrots, celery, and cucumbers whole! It also has a 3.5″ wide auto-cut hopper that juices whole, bulky produce like beets and apples without chopping. If it fits, it will juice it!
Other benefits of this machine are its upgraded motor which allows you to run non-stop for up to 45 minutes, which is also very quiet. You can also use this model to make nut milk, smoothies, nice cream, and sorbets. I love a machine that does more than one task, and this one does them all really well! Combining all this with an outstanding 15-year warranty, I highly recommend this juicer!
Here’s the Recipe!
Print
Heart Smart
- Total Time: 10 minutes
- Yield: 32 fl oz 1x
Description
Diet and lifestyle are major contributing factors to both high cholesterol and blood pressure. Try this simple, tasty juice recipe to help your body heal itself!
Ingredients
- 6 Carrots
- 2 Beets
- 6 Apples
Instructions
- Wash and core (optional) the apples.
- Scrub the beets and carrots.
- Run the ingredients through your juicer and enjoy!!!
Notes
You’ll note that I say “optional” when it comes to coring the apples. Some folks get a little upset when they see this, citing the presence of cyanide in apple seeds. While they do contain this chemical, it would take between 150 to several thousand crushed seeds to cause any type of poisoning in an average adult. So, if you don’t like the idea of a couple of seeds running through your juicer, then core the apples. It’s totally up to you. 🙂
- Prep Time: 10 min
- Category: Juicing for Health
Keywords: blood pressure, juicing for blood pressure, beet juice, carrot juice, apple juice, cholesterol, juicing for cholesterol
More Juice to Lower Blood Pressure and Cholesterol
Here are some other tasty recipes that may help you lower your blood pressure and cholesterol!
- Bring on the beets with this blood pressure-lowering juice recipe!
- Make some Real Fruit Punch to help lower those levels!
- Bring on the power of pumpkin to tackle your hypertension!
Post a comment below if you try this recipe. We’d LOVE to hear from you!
How long do you drink this for until you see changes or benefits ? Would once a day work or would I juice fast on this
Hello! There are lots of variables involved to be able to say how well, and quickly it will work for you. Variables such as other dietary intake, exercise levels, how severe your situation is, etc. all play a roll in how well and how fast it will work.
I think it is important to remember that juices are great and offer incredible support for a healthy lifestyle, but they are not a remedy for continued poor lifestyle habits that may have been the root cause of the condition. These juices are awesome, but if the root causes aren’t eliminated or significantly reduced, they can only do so much to assist the situation.
Consistency is key in any healthy lifestyle endeavor. We must be consistent and patient realizing that if we are consistent and give the body the support it needs, it will do the rest! Small gains daily lead to monumental gains long term!
Hope that helps answer your question!
Brett
@JuiceFeaster
How much and how often do you drink this?
Hello Patricia!
I like to get 16-32 oz of juice like this daily.
Enjoy!
~Brett
@JuiceFeaster
Ive added ginger and lime to this recipe and its delicious! The scraps produce such a pretty color.
Hi Alexis! That’s great! Ginger and lime are great additions! Thanks for sharing!
Enjoy the recipes!
Have a great weekend!
Stay Juicy!
~Brett
@JuiceFeaster