Easy Spinach-Avocado Smoothie Recipe for High Blood Pressure and Low Sodium Living

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If you’re managing high blood pressure, your doctor has probably mentioned the DASH diet—and for good reason. This science-backed eating plan emphasizes foods rich in potassium, magnesium, calcium, and fiber while keeping sodium low. But if you’re thinking “bland and boring,” think again.

Today’s recipe is a low sodium Spinach-Avocado that’s creamy, refreshing, and surprisingly filling. It’s loaded with potassium-rich ingredients like banana, spinach, and avocado, and the sodium clocks in at just 238mg per serving. That makes it a DASH diet superstar and a Pinterest-worthy breakfast or post-workout snack.

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Ingredients

1 cup nonfat plain yogurt
1 cup fresh spinach
1 frozen banana
¼ ripe avocado
2 tablespoons water
1 teaspoon honey (or omit for no added sugar)

Instructions

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour into your favorite glass, add a straw, and enjoy immediately!

Nutrition Information (Per Serving) – 1 smoothie

Calories: 357

Total Fat: 8g

Sodium: 238mg

Total Carbohydrates: 58g

Sugars: 39g

Protein: 18g

Dietary fiber: 8g

Potassium: 1295mg

Magnesium: 133mg

>>> Read more: Struggling to find easy low-sodium meals? Get this printable 7-Day Low-Sodium DASH Diet Meal Plan and make heart-healthy eating simple! Click here.

Why It Works For High Blood Pressure

Potassium helps flush out excess sodium from your body, while fiber and magnesium support heart health. This smoothie provides all three in one delicious glass!

Pro Tips:

• Make it dairy-free: Use unsweetened almond or oat milk instead of yogurt. Just check labels for sodium content.
• Batch prep: Freeze banana, spinach, and avocado in smoothie packs for quick weekday blending.
• Add flax or chia: Boost your omega-3s and fiber with a tablespoon of ground flaxseed or chia seeds.

Save It for Later!

This smoothie is perfect for:

• Low sodium recipe boards
• DASH diet inspiration
• Heart healthy breakfast ideas
• Blood pressure support meal plans

Pin it, blend it, and feel the heart-healthy difference—one sip at a time.

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