How can smoothies help lower cholesterol levels. What ingredients are most effective for improving heart health. Which smoothie recipes combine taste and nutrition for optimal cholesterol management.

The Power of Plant-Based Smoothies for Cholesterol Management

Maintaining healthy cholesterol levels is crucial for cardiovascular health, and incorporating nutrient-rich smoothies into your diet can be an enjoyable and effective way to achieve this goal. Plant-based smoothies are particularly beneficial due to their high fiber content, antioxidants, and heart-healthy compounds. Research indicates that consuming 10 grams of soluble fiber daily can significantly improve total and LDL cholesterol levels.

Why are plant-based smoothies so effective for cholesterol management? These beverages combine multiple cholesterol-lowering ingredients in one convenient serving. They typically include fruits, vegetables, nuts, seeds, and whole grains – all of which contribute to heart health in various ways. Additionally, smoothies are easy to prepare, making them an ideal choice for those with busy lifestyles who want to prioritize their cardiovascular well-being.

Key Ingredients for Cholesterol-Lowering Smoothies

When crafting smoothies to support healthy cholesterol levels, certain ingredients stand out for their effectiveness:

• Oats: Rich in beta-glucan, a type of soluble fiber known to reduce LDL cholesterol
• Chia seeds: Provide omega-3 fatty acids and soluble fiber
• Flaxseeds: Offer lignans and alpha-linolenic acid, both beneficial for heart health
• Berries: High in antioxidants and fiber
• Leafy greens: Packed with vitamins, minerals, and fiber
• Avocado: Contains heart-healthy monounsaturated fats
• Nuts: Provide protein, fiber, and healthy fats

How do these ingredients work together to lower cholesterol? The soluble fiber binds to cholesterol in the digestive system, preventing its absorption. Meanwhile, antioxidants help reduce inflammation and oxidative stress, which can contribute to high cholesterol levels. The healthy fats in ingredients like avocados and nuts can help improve the ratio of HDL to LDL cholesterol.

Green Smoothies for Heart Health

Green smoothies are particularly potent for cholesterol management due to their high nutrient density. Here are some heart-healthy green smoothie options:

1. Green Grapefruit Smoothie

This vibrant smoothie combines grapefruit, chia seeds, banana, and kale for a refreshing and nutritious blend. Grapefruit contains naringin, a flavonoid that has been shown to have cholesterol-lowering effects. The chia seeds provide additional fiber and omega-3 fatty acids, while kale offers a wealth of vitamins and minerals.

2. Matcha Chia Smoothie

Featuring spinach and matcha green tea powder, this smoothie is rich in antioxidants. Matcha is particularly high in catechins, which may help lower LDL cholesterol and increase HDL cholesterol. The addition of chia seeds boosts the fiber content, making this smoothie an excellent choice for heart health.

3. Healthy Green Smoothie with Chia and Peach

This energy-packed smoothie combines sweet fruits with fresh spinach for a balanced flavor profile. The peaches provide a natural sweetness along with fiber and various vitamins, while spinach adds iron and antioxidants. Chia seeds round out the nutritional profile with their omega-3 content and additional fiber.

Fruit-Based Smoothies for Cholesterol Management

Fruit-based smoothies can be particularly appealing due to their natural sweetness while still providing significant health benefits. Here are some fruit-forward options:

1. Mango Oat Smoothie

This smoothie incorporates oats, oat milk, bananas, and flax seeds to maximize soluble fiber intake. Mangoes add a tropical flavor along with vitamins A and C. The combination of oats and flax seeds provides a substantial amount of beta-glucan, which is particularly effective in lowering cholesterol levels.

2. Blueberry Smoothie with Almond Butter

Blueberries are renowned for their high antioxidant content, which can help protect against oxidative stress. This smoothie combines them with almond butter for a creamy texture and additional heart-healthy fats. With over 2.5g of soluble fiber per serving, it’s an excellent choice for cholesterol management.

3. Orange Mango Smoothie

This bright and refreshing smoothie features carrots and oranges, both of which are excellent sources of soluble fiber and beta-carotene. The high vitamin C content from the oranges can help boost the absorption of iron from the carrots, making this smoothie nutritionally synergistic.

Veggie-Packed Smoothies for Optimal Heart Health

Incorporating vegetables into smoothies is an excellent way to boost their nutritional value and cholesterol-lowering potential. Here are some veggie-rich options:

1. Celery Smoothie with Apple and Banana

For those who find celery juice unappealing, this smoothie offers a more palatable way to enjoy its benefits. Celery is known for its potential to lower blood pressure and cholesterol levels. The addition of apple and banana helps balance the flavor while providing additional fiber and nutrients.

2. Better Than Cake Carrot Banana Smoothie

This smoothie captures the essence of carrot cake in a healthier form. Carrots are rich in beta-carotene and fiber, while the addition of oats and flaxseed significantly boosts the soluble fiber content. It’s a delicious way to support heart health while satisfying sweet cravings.

3. Avocado Island Green Smoothie

Avocado and flaxseed combine in this creamy smoothie to create a powerhouse of soluble fiber and heart-healthy fats. The monounsaturated fats in avocado can help improve cholesterol ratios, while the omega-3s in flaxseed offer additional cardiovascular benefits.

Seasonal and Themed Smoothies for Year-Round Heart Health

Incorporating seasonal ingredients and themed flavors can make cholesterol-lowering smoothies more exciting and varied throughout the year:

1. Morning Glory Smoothie

Inspired by the popular muffin, this smoothie packs all the flavor and nutrition into a drinkable form. It typically includes carrots, apples, nuts, and spices, offering a complex flavor profile along with plenty of fiber and antioxidants.

2. Strawberry Rhubarb Pie Smoothie

This smoothie captures the essence of a classic spring dessert without the added sugar. Strawberries provide vitamin C and antioxidants, while rhubarb adds a unique tartness and additional fiber. It’s a seasonal treat that supports heart health.

3. Easy as Pumpkin Pie Smoothie

Perfect for autumn but enjoyable year-round, this protein-packed smoothie features pumpkin, which is rich in fiber and beta-carotene. The warm spices typically associated with pumpkin pie add flavor without extra calories, making this a satisfying and heart-healthy option.

Maximizing the Benefits of Cholesterol-Lowering Smoothies

To get the most out of your cholesterol-lowering smoothies, consider the following tips:

1. Vary your ingredients to ensure a wide range of nutrients
2. Include a source of protein (such as Greek yogurt or plant-based protein powder) to increase satiety
3. Be mindful of portion sizes, as smoothies can be calorie-dense
4. Use frozen fruits and vegetables to create a thicker texture without adding ice
5. Experiment with herbs and spices to enhance flavor without adding sugar
6. Consider adding green tea or matcha powder for an extra antioxidant boost
7. Include a source of healthy fats to improve nutrient absorption

How often should you consume these smoothies for optimal cholesterol management? While individual needs may vary, incorporating 1-2 cholesterol-lowering smoothies into your weekly routine can be a great start. Remember that smoothies should complement a balanced diet rich in whole foods, rather than replace meals entirely.

Integrating Smoothies into a Comprehensive Heart-Healthy Lifestyle

While smoothies can be a powerful tool for managing cholesterol levels, they are most effective when part of a broader heart-healthy lifestyle. Consider the following strategies to maximize your cardiovascular health:

• Engage in regular physical activity, aiming for at least 150 minutes of moderate-intensity exercise per week
• Maintain a healthy weight through balanced nutrition and portion control
• Limit saturated and trans fats in your diet
• Increase your intake of omega-3 fatty acids through sources like fatty fish or plant-based alternatives
• Manage stress through techniques such as meditation, yoga, or deep breathing exercises
• Avoid smoking and limit alcohol consumption
• Get regular check-ups and monitor your cholesterol levels under medical supervision

How can you ensure that your smoothie habit supports these broader lifestyle changes? Consider using your smoothie preparation time as a moment of mindfulness, focusing on the nutritious ingredients you’re incorporating into your diet. You might also prepare smoothies in batches to save time, allowing you to dedicate more energy to other healthy habits like exercise or stress management.

By combining the power of cholesterol-lowering smoothies with these lifestyle modifications, you can create a comprehensive approach to heart health that is both effective and sustainable. Remember that small, consistent changes over time can lead to significant improvements in your 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.