Cholesterol helps the body to produce hormones, insulate nerves, and form new cells. However, high cholesterol levels cause heart disease. Heart disease is the leading cause of death in the United States, accounting for 647 000 deaths annually. This fact underscores the prudence of keeping cholesterol levels in the body low.
While there are medications to lower cholesterols in the body, they usually have side effects. This is why I prefer healthy and palatable smoothies to lower bad cholesterol or Low-Density Lipoproteins (LDL)
Here are my favorite easy-to-prepare smoothies to lower cholesterol in the body.
Apple Avocado Smoothie
Apple avocado smoothie is a nutritious and healthy power smoothie. I love its great savory taste. The best part is that this creamy beverage has plenty of healthy fats and antioxidants. It doesn’t only energize my morning but also keeps heart disease at bay.
Apples contain compounds such as polyphenols, fiber, and pectin that lower cholesterol in the body. Similarly, the unsaturated fats in avocados increase good cholesterol and reduce bad cholesterol in the body.
- One medium ripe avocado
- One medium apple
- Half cup of water
- One tablespoon honey
Sometimes I also include cucumber, yogurt, flaxseed, and spinach. The preparation process is pretty simple. I mix all the ingredients in a food processor and blend until it’s smooth. Apple Avocado smoothie is my best choice when in the company of friends. Since it’s dairy-free, I can share it with my vegetarian friends.
A green smoothie to lower cholesterol contains leafy green vegetables such as kales and avocado. Drinking daily green smoothie lowers bad cholesterol and increases good cholesterol in the body. Leafy vegetables such as kale have cholesterol-reducing attributes.
The fruits and vegetables are rich in fiber. Fiber binds to cholesterol and eliminates it from the body. Green leafy vegetables contain plenty of lutein, which prevents plaque build-up in the arteries and lowers the Low-density lipoproteins (LDL) levels in the body. Ultimately, this healthy beverage significantly reduces cholesterol levels in the body.
- 2 cups of spinach or kales
- 2 cups of Swiss chards
- Green apple
- ¼ of fresh orange juice
- Cup of water
The green smoothie also goes well with Spirulina powder and chia seeds. These ingredients increase its health benefits.
Preparing a green smoothie is also easy. I start by putting liquids first into the blender. Then I add cucumber, apple slices, and lemon. Lastly, I blend the mixture for about 1 minute to smooth out the lumps.
Banana Strawberry Smoothie
Banana strawberry contains a high amount of potassium, which helps in preventing high blood pressure. While strawberries are popular for their pleasant taste and sweet aroma, consuming strawberries lower bad cholesterol and triglycerides significantly.
The fruits complement each other and contain plenty of minerals and vitamins. Bananas contain folate, which is beneficial to the health of the heart. Besides lowering cholesterol levels, bananas also contain healthy nutrients such as anthocyanin, ellagitannins, and flavonoids. The nutrients have antioxidants and anti-inflammatory properties that help in treating cancer and heart disease.
Phytosterol and fiber present in strawberries have beneficial effects on LDL cholesterol. What’s more, strawberries also help in blood sugar control.
- 1 Sliced banana
- Fresh Strawberries
- 1 ½ cup of Milk
Making it is as straightforward just as it is delicious. Sometimes I add fun ingredients like hemp seeds and chia seeds, juice, and dash of honey when I want to get a little bit fancy. Preparing this creamy and sweet smoothie takes less than five minutes. Simply place ingredients into the blender and cover until smooth, typically for 30 seconds.
Fruity Ginger Smoothie
Ginger has been used as medicine for eons. It is used to treat a myriad of problems, from sexual dysfunction to headaches. This medicinal plant is rich in vitamins, minerals, and photochemical. Using ginger in your smoothies to lower your cholesterol is a great way to warm up your morning.
Ginger lowers total cholesterol and triglycerides in your body while increasing good cholesterol (HDL). It reduces LDL cholesterol in your body by activating enzymes that increase the use of cholesterol in the body. Ginger also contains anti-inflammatory properties.
This fantastic juice has a sweet-tart taste. It pairs well with beet, carrots, and other root vegetables. Besides, lowering cholesterol ginger also is an amazing immune booster and infection fighter. The best part is that ginger is calories free.
- Ginger- Freshly grated
- Peeled mango
- A cup of diced pineapples
- Orange juice (water)
Like other smoothies, preparing is a breeze. Simply, add the ingredient in the blender until smooth and creamy. A glass of fruity ginger is not only healthy but also leaves me fulfilled.
Chia Spinach Smoothie
What a better way to start your day than a glass of chia spinach smoothie? Leafy greens contain a pigment known as lutein, which prevents cholesterol accumulation in the arteries. Spinach also contains carotenoid, which lowers bad cholesterol in the body.
Chia seeds, on the other hand, have plenty of vitamins, fiber, minerals, and antioxidants. The fatty acids and fiber in chia lower the amount of cholesterol in the body significantly. These seeds are also cholesterol-free, meaning they do not increase total or LDL cholesterol in the body.
- Baby Spinach -2 cups
- 2 cups of sliced mango
- A cup of almond milk (unsweetened)
- 1 tablespoon of chia seeds
- 1 ripe banana
I start preparing Chia Spinach smoothie by adding almond milk in the blender first. Then, I add banana, chia seeds, spinach, and mango slices and blend for 30 seconds until it is well mixed and smooth.
Keep Bad Cholesterol At Bay
Smoothies provide a great way to add cholesterol-reducing nutrients in the diet. Fortunately, preparing smoothies is pretty much straightforward. After putting ingredients in the blender, the machine does the rest. While there are myriads of foods that can help lower bad cholesterol in the body, the five smoothies discussed above have a great taste and do an excellent job in lowering cholesterol levels in the body.