Berry smoothies, blueberry and avocado provide antioxidants and fiber that help lower cholesterol and promote heart health.
Smoothies That Help Lower Bad Cholesterol
Berry Smoothie
Various berries such as strawberries, blueberries, and raspberries are rich in antioxidants and fiber that can lower bad cholesterol (LDL). Among these, anthocyanins are powerful antioxidants in berries that can improve levels of good cholesterol (HDL). Berries are also low in calories and fat.
To make this smoothie, blend about 80 grams of berries with 1/2 cup of low-fat milk or yogurt and 1/2 cup of cold water.
Blueberry and Avocado Smoothie
Blueberries are packed with antioxidants and phytochemicals that help fight diseases. Meanwhile, avocados are high in monounsaturated fats, which reduce the risk of heart disease. Vitamin B6 and folic acid in avocados also support heart health.
This smoothie recipe includes one cup of frozen blueberries, 1/4 of an avocado, one cup of coconut water, 1/2 cup of lemon juice, and one tablespoon of vanilla whey protein powder. Blend everything until smooth and add ice or cream to enjoy.
Acai and Chia Seed Smoothie
Acai berries have a high antioxidant content that can increase levels of good cholesterol (HDL). Chia seeds are rich in omega-3 fatty acids, which boost heart health. These two ingredients combine to create a nutritious smoothie ideal for those with high cholesterol.
Blend one packet of frozen acai berries with two cups of unsweetened almond milk until smooth, then add chia seeds and herbs for extra flavor.
Apple and Greens Smoothie
Apples contain compounds that slow the breakdown of LDL (bad cholesterol). This fruit is rich in polyphenols and pectin, which have beneficial biological activity for health. Adding greens like spinach provides a rich source of potassium, essential for heart health.
Prepare two green apples, 1/2 lemon, and a handful of green leaves such as spinach, kale, or bok choy. Put everything into a blender, mix well, and enjoy.
Cocoa Yogurt Smoothie
Calcium and potassium found in milk and yogurt help reduce blood pressure. Flavanols extracted from cocoa beans promote a healthy circulatory system.
This smoothie recipe includes 1/2 cup of fat-free vanilla yogurt, 1/2 cup of skim milk, 1/2 ripe banana, and one teaspoon of sweetened cocoa powder. Blend these ingredients and add ice for a refreshing treat.
Carrot and Fruit Smoothie
Carrots are rich in antioxidants that can help increase good cholesterol. Papaya aids in preventing atherosclerosis due to its high content of vitamins C and E.
To make this smoothie, prepare 1/2 banana, 1/2 cup of red grape juice, 1/2 papaya, and 1/2 cup of carrot juice. Put all the ingredients in a blender, mix thoroughly, and enjoy.
Cranberry and Pomegranate Smoothie
This sweet and sour smoothie combining these two fruits is very healthy. They contain powerful antioxidants that can protect the heart and blood vessels from disease, providing soluble fiber to lower cholesterol.
Blend 3/4 cup of frozen cranberries, 1/2 cup of pure pomegranate juice, and 1/4 cup of fat-free vanilla yogurt until smooth. Add ice and adjust to taste.
