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Kale Juice Recipe for 1200 calorie DASH diet

Here is a kale juice recipe perfect for your 1200 calorie DASH diet or the 1600 calorie DASH diet. It uses pineapple – a fruit that lowers blood pressure. The pineapple diet for hypertension is becoming popular and is said to help because pineapple introduces a high amount of Potassium into your diet while being very low in Sodium.

You should treat any diet that uses a single “miracle ingredient” with caution. The 1200 calorie DASH diet made with whole foods, including fruit like pineapple, is much more beneficial and scientifically proven to work. I must correct myself – the Harvard research used the 2000 calorie DASH diet, but they did not restrict the weight or gender of participants. Losing weight was not a part of the research. That’s why the 2000 calorie DASH diet was used – it provides enough calories for the majority of the study’s subjects.

The 1200 calorie DASH diet is one of your best choices if

  • you are a woman,
  • you are not tall and averagely built,
  • you are leading a sedentary lifestyle,
  • and you want to lose weight and lower blood pressure.

If all these conditions are met, ┬áthe 1200 calorie DASH diet will create the right calorie deficit and you won’t starve yourself. Just make sure you don’t restrict calories for too long.

This Pineapple Kale Juice recipe is very good for individuals with dry and aging skin. It hydrates dry skin from within. If you drink it regularly, you may get a 33% improvement of micro-circulation in your skin.

It also contains cancer-fighting and anti-inflammatory agents.

Not to mention that taking 500mg of Vitamin C daily lowers high blood pressure by 5 points according to a new study by Johns Hopkins University School of Medicine, published in the American Journal of Clinical Nutrition. Both kale and pineapple contain a lot of vitamin C.

Pineapple Kale Juice Recipe For 1200 Calorie DASH Diet

Pineapple Kale Juice Recipe


  • 1 small pineapple, cleaned
  • 8 leaves of curly kale
  • 1/2 of English cucumber
  • 1 slice of lemon (optional)


  1. Clean the pineapple and cut it in pieces that fit your juicer. You don’t need to core it.
  2. Wash cucumber and cut it lengthwise. You can clean the skin if you feel concerned about pesticides.
  3. Feed pineapple and kale (alternate pieces) into the juicer.
    Throw the pulp away. If your pineapple is ripe and sweet, you can add
    one slice of lemon to your juice. However, most pineapples bought at
    the store are not sweet enough, so lemon juice is not needed.
  4. Juice the cucumber. Mix well.

This amount produces about 750 ml of juice. You can store kale juice in a tightly closed jar for up to two days.

If you don’t have time to juice kale and pineapple every day, the shortcut is to juice kale and freeze it in an ice cube tray, then add it daily to a cup of Dole pineapple juice. Fresh prepared juices are always better, but don’t let this perfectionist thinking get in the way of you drinking canned juice to lower blood pressure. In my opinion, it’s better to do this than to drink no juice at all.

What recipes do you use to lower blood pressure? Leave a comment and help other people improve their diet.

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