Heart-Healthy Cantaloupe & Banana Smoothie Recipe (Low Sodium + High Potassium)

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If you’re looking for a refreshing, naturally sweet smoothie that supports heart health and helps lower blood pressure, this low sodium cantaloupe smoothie is a must-try. It’s DASH-diet approved, packed with potassium, and bursting with summer flavor—perfect for breakfast, post-workout, or an afternoon pick-me-up.

Why This Smoothie Helps Lower Blood Pressure

This smoothie is rich in potassium, magnesium, and vitamin C—three powerhouse nutrients shown to support healthy blood pressure levels. Following the DASH (Dietary Approaches to Stop Hypertension) diet, recipes like this one help reduce sodium while increasing fiber and essential nutrients.

Here’s what makes this smoothie so good for your heart:

• Cantaloupe is naturally low in sodium and high in potassium and vitamin A.
• Bananas provide fiber, magnesium, and potassium—key for lowering blood pressure.
• Yogurt and dry milk add calcium and protein without added salt.
• Orange juice concentrate brings natural sweetness and vitamin C with no added sugar or sodium.

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Ingredients

1 banana (frozen, unpeeled)
2 cups chopped ripe cantaloupe
½ cup nonfat or low-fat plain yogurt
2 tablespoons nonfat dry milk
1 ½ tablespoons frozen orange juice concentrate
½ teaspoon vanilla extract

Instructions

1. Freeze the banana (with peel) overnight or up to 3 months.
2. When ready, let the banana sit at room temp for about 2 minutes until the peel softens slightly.
3. Peel and chop the banana.
4. In a blender, combine banana, cantaloupe, yogurt, dry milk, orange juice concentrate, and vanilla.
5. Blend until creamy and smooth. Serve chilled.

Nutrition Information (Per Serving) – 2 1/4 cups

Calories: 364

Total Fat: 3g

Sodium: 187mg

Total Carbohydrates: 75g

Sugars: 59g

Protein: 14g

Dietary fiber: 6g

Potassium: 1869mg

Magnesium: 110mg

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DASH Diet + Low Sodium Tips:

• Use low-fat, plain yogurt with no added salt.
• Opt for ripe fruit to boost natural sweetness without added sugar.
• Add ice cubes or frozen cantaloupe chunks for a frostier texture.

Make It a Weekly Habit

Smoothies like this one can be a regular part of your high blood pressure–lowering routine. Enjoy it 2–3 times per week to reap the benefits of potassium, fiber, and antioxidants in a naturally low-sodium package.

Pin This Recipe for Later:

A heart-healthy cantaloupe smoothie packed with potassium, fiber, and flavor — low in sodium and perfect for the DASH diet.

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