Smoothies can come in all sorts of flavors and combinations. So you’re bound to find one that works with your taste buds. But how can you make them work for your cholesterol levels and improve heart health?
Lowering LDL cholesterol is a big focus when it comes to being heart healthy. Total cholesterol includes both good and bad cholesterol levels. So when we’re talking about lowering cholesterol in this post, just know we’re focusing on lowering LDL which is considered the “bad” cholesterol that often leads to heart attacks and strokes. Since saturated fat is often a culprit when it comes to high cholesterol levels, smoothies are a great option as they include a lot of unsaturated fat and high fiber ingredients.
Table of Contents
5 smoothie ingredients that lower cholesterol levels
Ground flaxseed
We’re starting off with my favorite way to add some cholesterol lowering properties to a smoothie. The best part? It’s flavorless, so if you can really add it to any flavored smoothie without affecting it. Ground flaxseed is high in fiber and omega-3s, both which can help lower cholesterol levels.
Avocado
Avocado goes well in a smoothie with a rich chocolate flavor in my opinion and can give it a very smooth texture. They are high in fiber, which as I mentioned before on it’s own can help lower cholesterol. However, avocados also have lots of healthy fats that have been shown to be heart healthy.
Berries
This super fruit has lots of great antioxidants that have been shown to help lower the risk of heart disease such as anthocyanins. Also, you might have guessed it, high in fiber. Berries such as blueberries, raspberries, blackberries, and cherries are great additions to a smoothie as they can provide lots of flavor while packing a nutrient punch.
Oats
Oats can provide a little more texture to your smoothies and are very high in soluble fiber. Soluble fiber is the type that does the best when getting those cholesterol levels lower. This might not seem like a typical smoothie ingredient, but trust me, it’s a good one!
Curious if quinoa or oats are better for lowering cholesterol? Check out my other blog post to learn more!
Chia seeds
Looking for another flavorless option to sneak into your smoothie? Chia seeds are a great option high in omega-3s and fiber. When chia seeds gets wet, they form a gel-like coating around the seed. This can change the texture a bit so don’t go overboard with them. A teaspoon of chia seeds will do.
Ready to add a cholesterol-lowering smoothie to daily routine? Check out this Blueberry Oat Protein smoothie recipe I have below!
Blueberry Oat Protein Smoothie
Ingredients
- 1/4 cup rolled oats
- 1 scoop vanilla protein powder (I like Simply Orgain)
- 3/4 cup frozen blueberries
- 1/4 tsp chia seeds
- 1/4 tsp cinnamon
- 1 cup almond or soy milk
Instructions
- In a small blender, pulse the oats to chop them up first before adding the wet ingredients.
- Add protein powder, blueberries, chia seeds, cinnamon, and milk.
- Blend for about 2-3 minutes or until smooth and serve immediately.
Balance your smoothie
To truly make a smoothie healthy, it’s important to have some balance. By that, I mean make sure it has some protein. There are a lot of fruit smoothies that include almond milk and fruit, but that isn’t going to keep you going for long between meals, let alone being a meal replacement itself.
Some good protein options to consider adding include protein powder, Greek yogurt, or peanut butter depending on the flavor profile you’re aiming for. A good rule of thumb is aim for your protein smoothie to have about 8-10g of protein per 16 oz.
There are endless smoothie combinations and lots of options when it comes to lowering cholesterol levels. Want more smoothie recipes? Check out my Pinterest page.
This was a really insightful post, thank you for sharing!