How can you lower cholesterol with delicious smoothies. What ingredients are most effective for reducing cholesterol levels. Which smoothie recipes combine taste and health benefits. How often should you consume these smoothies for optimal results.

The Power of Plant-Based Smoothies for Heart Health

Improving your cardiovascular health doesn’t have to be a chore. In fact, it can be as simple and enjoyable as sipping on a delicious smoothie. Research indicates that increasing your daily intake of soluble fiber to 10 grams can significantly reduce total and LDL cholesterol levels. Plant-based diets naturally offer more heart-healthy benefits compared to the Standard American Diet, making it easier to incorporate essential nutrients from nuts, seeds, grains, vegetables, and fruits into your daily routine.

Smoothies are an excellent choice for those with busy lifestyles. They provide a quick and easy way to consume a variety of nutrient-dense ingredients in one convenient drink. By incorporating these cholesterol-lowering smoothies into your weekly routine, you can effortlessly boost your intake of fruits and vegetables while supporting your heart health.

Green Smoothies for Cholesterol Management

Green smoothies are packed with nutrients and can be a powerful tool in managing cholesterol levels. Here are some dietitian-approved options:

• Green Grapefruit Smoothie: A vibrant blend of grapefruit, chia seeds, banana, and kale.
• Matcha Chia Smoothie: Combines spinach and matcha with fiber-rich chia seeds.
• Healthy Green Smoothie with Chia and Peach: A vegan energy-packed smoothie with sweet fruits and fresh spinach.
• Vegan Energy Boosting Smoothie: Loaded with nutrients and antioxidants for long-lasting fuel.

Why are green smoothies effective for cholesterol management?

Green smoothies are rich in soluble fiber, antioxidants, and plant compounds that can help lower cholesterol levels. The combination of leafy greens, fruits, and seeds provides a powerful nutritional punch that supports overall heart health.

Fruit-Based Smoothies for a Cholesterol-Friendly Diet

Fruit-based smoothies offer a delicious way to incorporate more soluble fiber and heart-healthy nutrients into your diet. Consider trying these recipes:

• Mango Oat Smoothie: Features oats, oat milk, bananas, and flax seeds for maximum soluble fiber.
• Blueberry Smoothie with Almond Butter: Provides over 2.5g of soluble fiber per serving.
• Orange Mango Smoothie: Rich in soluble fiber and beta carotene from carrots and oranges.
• Berry Coconut Water Smoothie: A lighter option featuring coconut water for extra hydration.

How do fruit-based smoothies contribute to lowering cholesterol?

Fruits are naturally high in soluble fiber, which helps bind to cholesterol in the digestive system and remove it from the body. Additionally, many fruits contain antioxidants and other compounds that can help reduce inflammation and support heart health.

Veggie-Packed Smoothies for Optimal Heart Health

Incorporating vegetables into your smoothies can significantly boost their nutritional value and cholesterol-lowering potential. Try these vegetable-rich smoothie recipes:

• Celery Smoothie with Apple and Banana: A great way to enjoy the health benefits of celery with added fruit for flavor.
• Better Than Cake Carrot Banana Smoothie: Combines oats, carrots, and flaxseed for a delicious and heart-healthy drink.
• Avocado Island Green Smoothie: Features avocado and flaxseed for a creamy texture and soluble fiber boost.

What makes veggie-packed smoothies beneficial for heart health?

Vegetables are low in calories and high in fiber, vitamins, minerals, and antioxidants. By incorporating vegetables into your smoothies, you increase your intake of these heart-protective nutrients while keeping calorie content in check.

Nut and Seed Smoothies for Cholesterol Management

Nuts and seeds are excellent sources of heart-healthy fats and soluble fiber. These smoothie recipes incorporate these nutritional powerhouses:

• Banana Nut Smoothie: Features flaxseed for soluble fiber and plant-based omega-3 fatty acids.
• Vegan Tropical Smoothie: A plant-based option that’s both satisfying and reminiscent of paradise.

How do nuts and seeds contribute to cholesterol reduction?

Nuts and seeds contain monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol levels. They also provide soluble fiber and plant sterols, both of which can aid in cholesterol management.

Seasonal Smoothies for Year-Round Cholesterol Support

Embrace the flavors of each season with these cholesterol-friendly smoothie options:

• Morning Glory Smoothie: Inspired by the classic muffin, packed with nutrition and flavor.
• Strawberry Rhubarb Pie Smoothie: All the flavor without the added sugar or need for an oven.
• Easy as Pumpkin Pie Smoothie: A protein-packed, decadent drink perfect for any time of year.

Why is it important to include seasonal ingredients in your smoothies?

Seasonal ingredients are often fresher, more nutrient-dense, and more affordable. By incorporating seasonal fruits and vegetables into your smoothies, you ensure a diverse range of nutrients throughout the year, supporting your heart health and overall well-being.

Incorporating Cholesterol-Lowering Smoothies into Your Daily Routine

To maximize the cholesterol-lowering benefits of these smoothies, consider the following tips:

1. Aim for at least one cholesterol-lowering smoothie per day as part of a balanced diet.
2. Rotate between different recipes to ensure a variety of nutrients and flavors.
3. Use smoothies as a meal replacement or nutrient-dense snack, depending on your dietary needs.
4. Pair your smoothie with other heart-healthy habits, such as regular exercise and stress management.

How often should you consume these smoothies for optimal cholesterol-lowering effects?

While individual needs may vary, incorporating one cholesterol-lowering smoothie into your daily routine can be an effective strategy. Consistency is key, so aim to make smoothies a regular part of your heart-healthy lifestyle.

Beyond Smoothies: Additional Heart-Healthy Recipe Ideas

While smoothies are an excellent way to support heart health, it’s important to maintain a varied diet. Consider exploring other cholesterol-friendly recipes such as:

• Vegan Oatmeal Banana Pancakes
• Plant-Based Breakfast Options
• Heart-Healthy Lunch and Dinner Recipes

How can you incorporate other heart-healthy foods into your diet alongside smoothies?

Focus on building meals around whole plant foods, including a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Experiment with different cooking methods and flavor combinations to keep your meals interesting and enjoyable while supporting your heart health goals.

Remember, achieving and maintaining healthy cholesterol levels is about more than just individual foods or recipes. It’s about adopting a holistic approach to heart health that includes a balanced diet, regular physical activity, stress management, and consistent health check-ups. By incorporating these delicious and nutritious smoothies into your overall heart-healthy lifestyle, you’re taking a significant step towards better cardiovascular health and overall well-being.

16 Delicious Smoothies to Lower Cholesterol

Try one of these delicious plant-based smoothies to lower cholesterol as part of your heart-healthy diet!

16 Delicious Smoothies to Lower Your Cholesterol

Decreasing your risk of heart disease is easier, and way more delicious than you think. Studies have found that increasing soluble fiber to 10g a day could significantly improve your total cholesterol and LDL cholesterol.

Plant-focused eating is naturally more heart-healthy than the Standard American Diet (it’s called SAD for a reason, folks). With all the plants you’re eating, it’s easy to get your fill of nuts, seeds, grains, veggies, and fruits each day. After all, fiber is only found in plants.

If you’re curious about how soluble fiber can benefit your health and which foods you can find it in, head to the Soluble Fiber Benefits post and grab your soluble fiber food chart while you’re there.

Smoothies are an obvious choice for those of us who are short on time. Just toss the ingredients in the blender, and sip your way to a healthier heart. Enjoy any of these dietitian-approved smoothies each week to get your daily dose of fruits and vegetables!

15 Smoothies For Lowering Cholesterol

GREEN GRAPEFRUIT SMOOTHIE

This vibrant drink features a delicious combination of grapefruit, chia seeds, banana, and kale. Try this smoothie to lower cholesterol in the most delicious way!

MATCHA CHIA SMOOTHIE

Get your greens in with spinach and matcha in this simple smoothie. It’s also filled with fiber-packed chia seeds that offer heart-healthy fats and protein to fuel your day.

HEALTHY GREEN SMOOTHIE WITH CHIA AND PEACH

Shake up your breakfast game with this vegan energy-packed green smoothie. A beautiful blend of sweet fruits and fresh green spinach to create an easy and healthy recipe. Perfect to power you through the day!

VEGAN ENERGY BOOSTING SMOOTHIE

This vegan energy-boosting smoothie is packed with nutrients and antioxidants that will give you long-lasting fuel.

1. Green Grapefruit 2. Green smoothie w/ chia and peach 3. Matcha chia 4. Vegan energy boosting

Mango Oat Smoothie

Who says oatmeal has to be a dish on its own? This smoothie features oats, oat milk, bananas, and flax seeds to pack in as much soluble fiber as possible.

Celery Smoothie with Apple and Banana

If you’re not a fan of celery juice or celery in general, but want the health benefits, this is the smoothie for you. The added fruit creates an amazing flavor and texture you have to try!

Morning Glory Smoothie

If you like morning glory muffins, you need to make this smoothie. All the flavor and nutrition are packed into a (crumbless) smoothie!

Blueberry Smoothie with Almond Butter

This blueberry beverage is extra satisfying with almond butter and provides over 2.5g of soluble fiber per serving.

1. Mango Oat 2. Celery with Apple and Banana 3. Morning Glory 4. Blueberry with Almond butter

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er Than Cake Carrot Banana Smoothie

Just like carrot cake but conveniently packaged into a creamy decadent smoothie! Oats, carrots, and flaxseed combine to make this delicious smoothie and cholesterol-lowering bomb!

Banana Nut Smoothie

Forget the banana nut bread, this smoothie has all the flavor and uses flaxseed for soluble fiber and a plant-based omega-3 boost!

Orange Mango Smoothie

Carrots and Oranges add a healthy dose of soluble fiber and beta carotene!

Berry Coconut Water Smoothie

Not a fan of milk-based smoothies? This nutrient-packed smoothie features coconut water for a lighter, and extra hydrating, drink.

Strawberry Rhubarb Pie Smoothie

All the strawberry rhubarb pie flavor without the extra added sugar. Plus, no oven is necessary!

1. Banana nut 2. Orange Mango 3. Berry Coconut 4. Strawberry Rhubarb pie

Vegan Tropical Smoothie

What tastes like paradise and is extra satisfying? Try this plant-based tropical smoothie!

Easy as Pumpkin Pie Smoothie

Who are we kidding? Pumpkin pie season is every season. No matter what time of year this protein-packed decadent drink is the perfect way to start your day.

Avocado Island Green Smoothie

Avocado and flax seed combine for a soluble fiber power team in this creamy smoothie.

1. Vegan Tropical 2. Easy Pumpkin 3. Avocado Island Green

What Plant Based Smoothie Will You Try First?

Remember, just 10 grams of soluble fiber per day can help to lower your cholesterol and improve your heart health.

With 15 dietitian-approved smoothies to choose from, what one will you try first?

Are you looking for more heart-healthy, plant-based recipes?

Vegan Oatmeal Banana Pancakes

or

22 Dietitian Approved Plant-Based Breakfasts to Start Your Day

Did you make one of these amazing smoothies? Be sure to comment below and tell me which one! Snap a photo and tag me on Instagram @Graciouslynourished!

Want to save this post for later? Pin the image below for easy access!

A Smoothie To Lower Cholesterol

Try this simple and easy whole food cholesterol lowering smoothie. It’s made from nut butter, spinach, oats, flaxseed, milk, and berries.

The reason I love smoothies is they can be loaded with veggies, fruit, and other heart-healthy foods that individuals can’t seem to fit into their day.  Smoothies create very little mess and come together in 5 minutes.  

Why Make A Heart Healthy Smoothie To Lower Cholesterol?

This cholesterol reducing smoothie can reduce your risk of heart disease with a wealth of nutrients but it is also:

• quick to put together (takes less than 5 minutes!)
• uses a blender (very little mess)
• requires no chopping (no knife or cutting board needed)
• is portable (a fantastic way to ensure you eat breakfast)
• a natural and tasty way to lower your cholesterol levels

Can Diet Improve Cholesterol?

Dietary choices can play a significant role in managing high cholesterol levels in the body.

Cholesterol is a waxy substance that is essential for the body to function properly. However, when there is too much of it in the blood, it can build up in the walls of the arteries and lead to heart disease.

There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is commonly known as “bad” cholesterol, as it can contribute to the buildup of plaque in the arteries which could cause heart attacks. On the other hand, HDL cholesterol is considered “good” cholesterol because it helps to remove LDL cholesterol from the bloodstream.

A diet rich in unsaturated fats can help lower LDL cholesterol levels and increase HDL cholesterol levels. Therefore, it is important to focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein sources, and healthy fats such as nuts, seeds, and avocados.

Which is just what this smoothie offers!

Why Will This Smoothie Lower Cholesterol?

This recipe offers:

• 12 grams of plant protein   
• 11 grams of fiber  

If you find you’re not eating the recommended amounts of plant proteins and fiber, a cholesterol lowering smoothie is a great way to meet those needs and boost your intake of nutrient dense foods.

According to the Portfolio dietary pattern – a diet that helps lower cholesterol – it is suggested to consume 50 grams of plant protein a day (1).  This 12 gram smoothie meets 24% of this requirement with almond butter and soy milk.   

The Portfolio diet also suggests that eating enough soluble fibers can reduce your cholesterol by 5-10% (1).  The following ingredients in this smoothie: flaxseed and linseed, avocado, and oats are fantastic sources of soluble fiber to meet this requirement.

I’ve added other ingredients like almond butter as it contains significant amounts of monounsaturated fatty acids or healthy fats.  Monounsaturated fats are found in food like olive oil.  These types of fats can raise your “healthy” HDL cholesterol and lower your “lousy” LDL cholesterol. 

Almond butter is also rich in Vitamin E, and when vitamin E is consumed in food it acts as an antioxidant that can help stop plaque buildup in the arteries.  

Studies have shown that leafy greens like spinach can help your body make nitric oxide, which opens your arteries and can unclog them. Spinach has even been shown to lower blood pressure (2).

Blueberries are rich in antioxidants, particularly anthocyanins. These fresh fruit contain anthocyanins that help fight off free radicals and prevent LDL-cholesterol oxidation in arteries (3).

There is some research that cinnamon can directly prevent atherosclerosis (plaque in the arteries) and promote healthy cholesterol levels as it has the potential to lower platelet aggregation and better manage cholesterol levels in your blood (4).

This recipe is a testament to my nutritional philosophy of consuming whole foods that are mainly plant-based. It can be really difficult to fit in enough servings of vegetables and fruits to make a big difference in your heart health. This smoothie increases the consumption of produce, and also essential vitamins, minerals, fiber, plant protein, and antioxidants to lower cholesterol.

Ingredients In The Heart Healthy Smoothie

There are only 7 main ingredients needed for this recipe:

• almond butter
• spinach
• rolled oats
• ground flaxseed
• soy milk
• cinnamon
• blueberries

Tips When Purchasing Heart Healthy Ingredients

Ensure you are purchasing cholesterol-lowering ingredients with these tips.

Consuming trans fat can increase your “bad” LDL cholesterol levels and reduce your “good” HDL cholesterol.  In order to eat as little trans fat as possible be sure to purchase natural nut butter, where the only ingredient is the nut.

For example, when purchasing almond butter, the only ingredient on the list should be “almonds.”  This is the same for peanut butter, cashew butter, and so on.

Be sure to purchase ground flax seed instead of whole. Click here to learn more about linseed and flaxseed.

Instead of fresh blueberries, you can include frozen produce or ice cubes to give the final product the cool, icy consistency of a milkshake.  

This cholesterol-lowering smoothie has no added sugar. Non-dairy milk like soy milk and some nut butters are potential sources of added sugar.  Be sure to read the label to ensure there are no added sugars on the ingredient lists of these products.

How To Make A Smoothie To Lower Cholesterol

This recipe comes together so quickly. All you need to do is add the ingredients to the blender and blend until smooth. If it’s too thick, add more soy milk. It’s that easy.

If you like smoothies cold, try adding ice cubes, frozen blueberries and frozen avocado instead of fresh.

A Smoothie To Lower Your Cholesterol Recipe Video

When Should I Eat A Smoothie To Lower Your Cholesterol

Eating high fiber, whole grain snacks like this smoothie with a punch of protein is important to ensure you are eating enough nutrients to support your heart health.

Need a quick meal on the go? Double the smoothie for a high-fiber meal.  

This heart-healthy smoothie is a much better option than skipping a meal or grabbing take-out.   It is nutrient-dense, and the high fiber and protein will keep you full between meals, to reduce the likelihood you will overeat at your next meal.  

Batch Cook To Save Time

Make Ahead: Freezer Method

If you love this smoothie, I would suggest making freezer smoothie packs.  All you need to do is fill a Ziploc bag with smoothie ingredients (minus the milk). Then freeze the bags.

When you desire a smoothie to lower your cholesterol, remove a package from the freezer, place 1 cup of soy milk in the blender, blend and enjoy!

Since this smoothie uses fresh spinach, I’d be sure to keep it no longer than 3 months in the freezer.  If you use frozen spinach you can store it for around 6 months. 

Make Ahead: Pre-Blended

Another make-ahead option is to make the smoothie. Blend it in the blender, then pour the smoothie into freezer-safe containers, and freeze.

You can defrost the smoothie overnight in the fridge, or leave it on the counter for a few hours for a quick defrost. You can even pack it in your lunchbox and use it as an ice pack!

How To Store Leftover Smoothie

If you only need one serving of the smoothie simply make a smoothie, pour the smoothie into Mason jars or a container with a lid, and refrigerate. Smoothies will keep in the fridge for 1-2 days.

If separation occurs, which is likely after 12 hours, just stir the smoothie and enjoy!  Additionally, you can also add ice and re-blend the smoothie.

Variations Of Smoothie To Lower Cholesterol

Vegan

This recipe is vegan as is!

Gluten-Free

All ingredients are naturally gluten-free. Be sure to check the nutrition label of the oats to ensure they are certified gluten-free to guarantee this turns out to be a gluten-free smoothie to lower cholesterol.

Switch Up The Flavor

• Instead of spinach, try kale
• Don’t have blueberries? Try strawberries.
• Enjoy peanut butter more than almond butter? Use that instead.
• Choose your plant-based milk of preference like oat milk or almond milk
• Don’t like flaxseed? Try chia seeds

Lots of ways to switch up the flavor or use what’s in your fridge. Need more ideas? Try some of these 39 foods that unclog arteries.

Other Healthy Smoothie Recipes To Lower Cholesterol

Try these delicious smoothie recipes on my website to lower cholesterol and high blood pressure.

Other Oatmeal Recipes

Protein baked oats, low sodium oatmeal, vegan protein oatmeal, overnight oat bran, pecan pie overnight oats, turmeric energy balls, low sodium pancakes, pumpkin protein balls, turmeric oatmeal, blueberry cheesecake overnight oats or these lists of Registered Dietitian approved oatmeal recipes and oat bran recipes, 

The Smoothie To Lower Your Cholesterol Recipe

If you prepare this cholesterol reducing smoothie packed with nutrients, let me know if you like it! This fast smoothie can help you pack lots of beneficial ingredients in a tasty and practical format to lower cholesterol levels for good and improve your overall health!

And if you LOVE this satisfying cholesterol lowering smoothie, try these oat bran recipes or subscribe to my YouTube channel for other heart healthy recipe ideas. I’d love to have you follow along to learn even more heart-healthy recipe ideas from yours truly! Click here to subscribe @theheartdietitian

A Smoothie To Lower Cholesterol

Veronica Rouse, MAN, RD, CDE

A heart healthy smoothie to lower cholesterol that is loaded with veggies, fruit, and other heart-healthy foods that individuals can’t seem to fit into their day.  Try this nutrient dense cholesterol lowering smoothie today!

4.84 from 12 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Drinks

Cuisine American

Servings 2

Calories 335 kcal

• 1 Blender

• ⅓ cup large flake oats
• 2 tbsp flaxseed ground
• ⅓ cup spinach packed
• 2 tbsp almond butter
• ⅓ cup blueberries
• ½ tsp cinnamon
• ½ avocado
• 1 cup soy milk

Add slightly more milk or water if you prefer a thinner consistency

Calories: 335kcalCarbohydrates: 25gProtein: 12gFat: 23gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 12gTrans Fat: 1gCholesterol: 1mgSodium: 48mgPotassium: 693mgFiber: 11gSugar: 5gVitamin A: 557IUVitamin C: 9mgCalcium: 256mgIron: 2mg

Keyword Dairy Free, Easy, heart healthy, Quick, Smoothie, Vegan

Tried this recipe?Let us know how it was!

Mix for Health: 5 Smoothie Recipes That Lower Cholesterol

It used to be thought that high blood cholesterol levels were directly related to the cholesterol found in foods. Accordingly, if they are not, then everything will be in order. However, other ingredients play a much more important role in the level of good cholesterol – healthy, saturated fats and fiber.

Too much saturated fat and too little fiber is a recipe for trouble, but on the other hand, a moderate amount of saturated fat and a high fiber content help to bring cholesterol levels into a healthier range.

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And for this it is not even necessary to go on special diets, it is enough to sometimes include the necessary products in the diet, moreover, it can be mixed – in smoothies. After all, they can combine a lot of things at once. So let it all be useful.

We offer smoothie recipes that you can safely include in your diet if you monitor your cholesterol levels.

1 Pear Cardamom Oatmeal Smoothie

Whatever the season, you’ll feel fresh and light when you make this pear and cardamom smoothie. But it is not only tasty, but also very useful for cholesterol levels. Pear and oatmeal are high in soluble fiber, while oat milk is creamy without adding a lot of fat.

Ingredients

• 1/2 pear
• 1/4 cup oatmeal
• 1 cup oat milk
• 2 teaspoons honey
• 1/2 cup ice
• 1/4 teaspoon ground cardamom

Preparation

Mix everything in a blender. Beat at low speed until smooth, then complete beating at high speed for 1-2 minutes.

2 Raspberry peach smoothie

According to a 2016 study of more than 1,200 people, increased consumption of berries leads to lower levels of bad cholesterol. This is probably due to the high amount of fiber and antioxidants.

In addition, this smoothie has the perfect balance of saturated fat and fiber. It contains 7 grams of fiber without a single gram of fat.

Ingredients

• 1/2 cup fresh or thawed raspberries
• 1/3 cup orange juice
• 300 g low-fat vanilla Greek yogurt
• 1/2 cup fresh or thawed peach slices
• 1 ripe banana, sliced ​​
• 1 tablespoon honey
• 1/4 teaspoon ground ginger
• fresh raspberries for garnish (optional)

Preparation

Blend raspberries and orange juice in a blender until smooth. Pour into two glasses.

Wash the blender. Mix yogurt, peaches, banana, honey and ginger in it until smooth. Pour over the same glasses.

Stir with a spoon. You can add fresh raspberries on top if you like.

3 Carrot-banana smoothie

Carrot cake is unlikely to be useful for lowering cholesterol levels, but this smoothie is just as tasty as it is, but much better for the body. Its ingredients not only lower cholesterol, the whole mixture can literally replace a full meal and give you satiety for a long time.

Ingredients

• 1/4 cup peeled and finely grated carrots (about 2 small carrots)
• 1/4 cup canned chickpeas, peeled and rinsed
• 1 frozen banana, sliced ​​
• 1 cup plant milk
• 1 tablespoon soft cheese
• 1/2 tablespoon flax seeds
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground ginger
• 1/8 teaspoon vanilla extract

Preparation

Mix everything in a blender. Beat at low speed until smooth, then complete beating at high speed for 1-2 minutes.

Don’t Miss

4 Paleo Green Smoothie

Not all recipes advertised as Paleo are good for our cholesterol levels (for example, this diet is high in red meat). But this eco-friendly smoothie is a great choice for reducing it. Instead of loading you up with saturated fats, it contains healthy monounsaturated fats from avocados and omega-3s from flaxseed, which not only lower bad cholesterol, they can also raise good cholesterol a bit.

Ingredients

• 3/4 cup almond milk
• 1/2 avocado
• 1/2 cup spinach
• 1/2 banana, sliced ​​
• 1/2 tablespoon ground flaxseed

Preparation

Blend all ingredients in a blender until smooth.

5 Orange-beetroot smoothie

Beetroot in a cocktail will not only give a luxurious color, but also provide a reduction in cholesterol levels. And an orange will further increase the content of fiber and vitamins.

Ingredients

• small, pre-boiled beets
• orange, peeled
• 1 teaspoon fresh grated ginger
• 170 g fresh orange juice
• 1/2 cup ice

Preparation

Mix everything in a blender. Beat at low speed until smooth, then complete beating at high speed for 1-2 minutes.

Author

Yulia Shepeleva

Editor of Health, Fitness, Diets, Relationships

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5 smoothie recipes that lower cholesterol

LizaHealth

Text: Yulia Shepeleva

Too much saturated fat and too little fiber is a direct path to trouble. Moderate amounts of saturated fat and high fiber content, on the other hand, help bring cholesterol levels into a healthy range. To do this, it is not even necessary to go on special diets, it is enough to sometimes include the necessary products in the diet, you can also mix them: for example, in a smoothie you can combine a lot of things at once.

1Pear with oatmeal

After such a cocktail, you will feel fresh and light. It is not only tasty, but also very useful. Pear and oatmeal are high in soluble fiber, while oat milk is creamy without a lot of fat.

Ingredients:

• 1/2 pear
• 1/4 cup oatmeal • 1 cup oat milk
• 2 tsp. honey
• 1/2 cup ice
• 1/4 tsp ground cardamom

Preparation: Place all ingredients in a blender. Beat on low speed until smooth, then 1-2 minutes on high speed.

2 Raspberry Peach

According to a study by scientists, eating berries helps to reduce the level of “bad” cholesterol due to the high amount of fiber and antioxidants. And our shake has the perfect balance of saturated fat and fiber.

Ingredients:

• 1/2 cup raspberries
• 1/3 cup orange juice
• 300 g low-fat Greek yogurt
• 1/2 cup peach slices
• 1 banana 900 24
• 1 st. l. honey
• 1/4 tsp. ground ginger
• fresh raspberries for garnish

Preparation: Combine raspberries and orange juice in a blender. Pour into two glasses. Then mix yogurt, peaches, banana, honey and ginger in a blender. Pour into the same glasses. Stir. Top with fresh raspberries.

3 Carrot-banana

This smoothie tastes just like carrot cake, and is much healthier for the body. It lowers cholesterol levels and gives a feeling of satiety for a long time.

Ingredients:

• 2 small, finely grated carrots
• 1/4 cup canned chickpeas
• 1 banana
• 1 cup vegetable milk 90 024
• 1 st. l. soft cheese
• 1/2 tbsp. l. flax seed
• 1/8 tsp. ground cinnamon
• 1/8 tsp. ground ginger
• 1/8 tsp. vanilla extract

Preparation: Blend the ingredients on low speed until smooth and 1-2 minutes on high speed.

It used to be that high cholesterol levels were linked to certain foods. however, saturated fat and fiber are more important

4Green Paleo Smoothie

Not all Paleo diets help lower cholesterol (this diet is high in red meat). But our cocktail is a great choice. It contains healthy monounsaturated fats from avocados and omega-3 acids from flaxseed, which not only lower the “bad” cholesterol, but also increase the “good” cholesterol.

Ingredients:

• 3/4 cup almond milk
• 1/2 avocado
• 1/2 cup spinach
• 1/2 banana 9002 4
• 1/2 st. l. ground flaxseed

Preparation: Blend the ingredients in a blender until smooth.