(Note: Some of the links in this post are affiliate links, and we will be compensated when you make a purchase by clicking through our links at no additional cost to you.)
If you’re managing high blood pressure or following the DASH diet, this Healthy Pineapple Banana Spinach Smoothie is a delicious, nutrient-packed way to support your heart health. Naturally low in sodium and full of vitamins, minerals, and antioxidants, this smoothie makes a perfect breakfast or snack.
Why This Smoothie Supports Healthy Blood Pressure
- Low Sodium: All ingredients are naturally low in sodium, helping keep your blood pressure in check.
- Rich in Potassium & Magnesium: Bananas and spinach provide key minerals that help relax blood vessels and regulate blood pressure.
- High in Fiber & Omega-3s: Chia seeds boost fiber and plant-based omega-3 fatty acids, reducing inflammation and supporting heart health.
- Digestive Benefits: Pineapple’s bromelain enzyme aids digestion and inflammation reduction.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Healthy Pineapple Banana Spinach Smoothie Recipe
Active time: 5 minutes
Total Time: 5 minutes
Serves: 1 serving
Ingredients
½ cup unsweetened almond milk
⅓ cup nonfat plain Greek yogurt
1 cup baby spinach
1 cup frozen banana slices (about 1 medium banana)
½ cup frozen pineapple chunks
1 tablespoon chia seeds
1–2 teaspoons pure maple syrup or honey (optional)
Instructions
- Combine all ingredients in a blender.
- Blend until smooth and creamy.
- Serve immediately and enjoy!
Nutrition Information (Per Serving) – 1 1/2 cups
Calories: 297
Total Fat: 6g
Sodium: 145mg
Total Carbohydrates: 54g
Sugars: 29g
Protein: 13g
Dietary fiber: 10g
Potassium: 1038mg
Magnesium: 126mg
Tips for Best Results
- Use frozen fruit for a thick, creamy smoothie. Freeze fresh banana and pineapple chunks ahead of time.
- Add ingredients to the blender in this order: almond milk, Greek yogurt, spinach, then frozen fruit and chia seeds for smooth blending.
- Swap spinach for baby kale or try coconut water instead of almond milk if you want a flavor twist.
Make-Ahead Prep
Freeze banana and pineapple in portions to streamline your morning routine. Buy prewashed spinach for convenience. Pre-measure chia seeds and sweetener for faster prep.
This Pineapple Banana Spinach Smoothie checks all the boxes: low sodium, blood pressure–friendly, nutrient-dense, and downright delicious. Whether you’re following the DASH diet or simply looking for a better-for-you breakfast, this smoothie is a smart and tasty choice.
Save for Later on Pinterest!
Don’t forget to pin this smoothie recipe for your next heart-healthy breakfast idea. Want more DASH-friendly recipes? Subscribe to our newsletter or explore our Low Sodium Recipes section for more inspiration.
