Smoothies to Lower Cholesterol

10 Smoothie Recipes to Lower Cholesterol

Knowing about cholesterol is important for your overall health and wellbeing. Common knowledge states that high cholesterol is bad, but what exactly does that mean? It gets even more confusing when you realize there is both bad and good cholesterol. As you’ve probably guessed, there are a lot of questions associated with cholesterol, so let’s walk through some of those topics before we discuss our delicious smoothie recipes to lower cholesterol.

What is Cholesterol?

Cholesterol is a naturally occurring waxy substance inside your body. It isn’t bad all on its own—in fact, you need some cholesterol to keep your body running at maximum efficiency. However, too much cholesterol can lead to a wide variety of problems including heart attack, stroke, and coronary heart disease.

The liver is one source of cholesterol, but certain foods derived from animals are another source, and usually the cause of problems. Meat and full-fat milk are examples of sources of dietary cholesterol.

Why is Cholesterol Important?

The human body needs a small amount of cholesterol because it helps to build the structure of cells throughout the body. It also helps your metabolism work efficiently, makes hormones such as estrogen and testosterone, and produces bile acids that help the body digest fats.

Good cholesterol is called HDL and bad cholesterol is LDL.

When your “good” cholesterol is too low, your body won’t be functioning at an optimal level and you may start to feel fatigued, foggy-headed, or even sick to your stomach. When your “bad” cholesterol is too high, that’s when your heart can suffer irreparable damage.

Why Drink Smoothies to Lower Cholesterol?

Cholesterol Lowering SmoothieToo much bad cholesterol can lead to excessive fatty deposits in the arteries. When the deposits build up, the arteries begin to narrow and eventually become blocked. This means that the body becomes prone to heart disease and stroke.

Moreover, high cholesterol has been linked to a variety of mental impairments, including dementia. Gallstones are painful and can cause major health issues down the road when cholesterol gets too high. Believe it or not, high cholesterol can actually cause pain and numbness in your legs. This happens because the big arteries running down the back of each leg end up clogged up, allowing blood to pool and blood pressure to rise.

How to Control Cholesterol

The easiest way to control cholesterol is to limit foods high in saturated fats. Fatty meals, junk food, processed meats, snack foods, and deep-fried foods should be avoided. Occasional indulgence is okay, but try to keep it to once a week at maximum.

Medication can also help you decrease your cholesterol levels, but it’s so much better to avoid the problem in the first place by eating right and staying active. Never buy medicines from the internet that might claim to lower cholesterol, however. Always see your physician.

Here are some simple and easy tips to help lower your cholesterol naturally, or to prevent high cholesterol in the first place.

  • Increase physical activity; exercise daily. Match your health and your activity levels and always consult a physician before starting any new workout routine. Walking is almost always safe, so do try to get your steps in.
  • Stop Smoking – If you are a smoker, it’s time to quit. Smoking contributes to high cholesterol, along with all the other nasty health problems it can cause.
  • Lose weight – If you are carrying some extra weight, consider adjusting your lifestyle to help shed those extra pounds. Heart disease risk and high cholesterol are increased the heavier you are. Losing weight can be tough, but we’ve covered some simple juicing and smoothie options on this site for that very thing!
  • Eat healthy, raw, and unprocessed foods. Don’t eat junk, use alcohol in moderation, reduce your intake of saturated fats, eat foods rich in omega-3 fatty acids, and increase soluble fiber in your diet. The easiest and quickest way to increase your fiber intake is taking a fiber supplement like Metamucil 4-in-1 Fiber.
  • Reduce stress – It’s impossible to completely eradicate stress from your life, but you can take steps to lower your stress and improve your health. Try yoga or meditation to reduce stress. Swimming is a relaxing way to increase your heart rate and build stamina. Go for a slow and relaxing walk in a park or the woods.
  • Take supplements – Fish oil supplements have been shown to help lower cholesterol levels for some people. This premium quality, triple strength omega-3 fish oil is designed for better absorption and has absolutely no fishy aftertaste. Just be sure to ask your doctor which supplements might be right for you to help lower your cholesterol and boost your body.

Foods & Cholesterol-Lowering Smoothie Ingredients

Cholesterol Lowering FoodsWhat you eat holds the key to your health and wellbeing. For those who have increased cholesterol levels, a change to lifestyle and diet may bring them back to more favorable levels. The following foods can help you maintain good cholesterol levels and lower the bad kind, according to Harvard Medical School.

  • Oats
  • Whole grains
  • Nuts
  • Leafy green vegetables
  • Chia seeds
  • Almonds
  • Okra
  • Eggplant
  • Citrus fruits
  • Soy
  • Ginger
  • Fatty fish
  • Fiber supplement
  • Vegetable oil

Can Smoothies Help Lower Cholesterol?

Yes! And that’s the whole reason we wrote this article for you. Smoothies are kind of our thing, after all. And it’s not just because we’re so hip and awesome; smoothies are a great way to get fiber, vitamins, important nutrients, and lower your cholesterol at the same time. Plus, they taste amazing.

Here are our best and most delicious smoothies for lowering cholesterol.

10 Smoothie Recipes to Lower Cholesterol

These tried and true smoothies for cholesterol are packed with goodness and cholesterol-fighting ingredients. As written each recipe is yummy and effective on its own, but please feel free to add in any other cholesterol-fighting foods that sound tasty. We’d love to hear about your variations in the comments.

➀ Cocoa Dairy Delight

Cocoa Smoothie Lower CholesterolThis mixture of milk, yogurt, and cocoa beans may help lower blood pressure and cholesterol levels. It’s also a decent helper for weight loss. As studies suggest, with the inclusion of almonds, good cholesterol is increased. This helps in nurturing the body, providing energy, and leaving you to feel satisfied and full. Add 1 rounded tablespoon of Metamucil 4-in-1 Fiber for the extra boost your body needs. Just one serving of Metamucil has 2.4 grams of soluble fiber. A diet low in saturated fat and high in soluble fiber may reduce the risk of heart disease by lowering cholesterol.

What You’ll Need

  • 1 tbsp dark cocoa powder (sweetened or unsweetened)
  • 2-3 cashew nuts
  • ½ cup vanilla Greek yogurt (nonfat)
  • ½ cup skim milk
  • 1 tbsp almond butter
  • ½ cup raspberries (frozen)
  • ½ cup banana
  • 1 rounded tablespoon of psyllium fiber

How To Prepare

Combine all the ingredients in your blender jar. Keep blending for about one minute. This tastes best served cold, so either chill for a little while or add ice and blend for a few seconds.

➁ Pome-e-Berrylicious Smoothie

Blueberry Pomegranate SmoothieCombine two superfruits, and this cholesterol-lowering smoothie is what you get. Blueberry and pomegranate infuse a tart and sweet taste with powerful antioxidants that can protect your heart and lower your cholesterol. This is the kind of yummy smoothie people with high cholesterol and heart diseases should consider adding to their diet.

What You’ll Need

  • ½ cup pomegranate juice
  • ¾ cup blueberries (fresh or frozen)
  • ½ tbsp lemon juice (fresh)
  • ¼ cup vanilla yogurt (nonfat)

How To Prepare

Take all the ingredients and combine them in a blender. Blitz them until smooth. Add ice near the end and keep blitzing. Drink this cholesterol-lowering shake right away for a refreshing experience.

➂ Citrusy Green Apple Smoothie

Green Apple SmoothieApples are good for your heart and for lowering cholesterol. They contain compounds that help breakdown LDL, the bad cholesterol. Add greens to get a rush of potassium as well. This cholesterol-reducing smoothie is not only good news for your heart but for your overall health too.

What You’ll Need

  • 2 green apples
  • ½ lemon or 1 lime (peeled)
  • 1 handful of your favorite greens

How To Prepare

Take all the ingredients and blend them together. Greens and lemon zest are best when served fresh, so drink this one right away.

➃ Strawberry & Acai Smoothie

Strawberry Smoothie Low CholesterolChia seeds are rich in antioxidants and are great for heart health. Acai berries are also super high in antioxidants. The duo helps in reducing cholesterol and may help against a number of heart diseases. This cholesterol-fighting smoothie cuts down the bad cholesterol and increases good cholesterol through the magic of good nutrition.

What You’ll Need

  • 1 tbsp chia seeds
  • 1 banana
  • ½ cup strawberries (fresh or frozen)
  • ½ oz acai berries (frozen)
  • 2 cups almond milk (unsweetened)

How To Prepare

Blend the acai berries in the almond milk at low speed until the berries have broken down. Switch to a higher speed and add chia seeds to the mixture. Serve fresh.

➄ Oatmeal Smoothie to Lower Cholesterol

Oat Smoothie to Lower CholesterolThis oatmeal smoothie to lower cholesterol may become your new morning staple. Oats are good for overall health and help in keeping your cholesterol in check.

What You’ll Need

  • ½ cup rolled oats
  • ½ cup plain yogurt (nonfat)
  • 1 banana
  • 4-5 almonds
  • 1 tbsp honey
  • 1 cup coconut water
  • 5-6 ice cubes

How To Prepare

Place banana and ice cubes at the bottom of your blender jar. Blend until crushed. Add the other ingredients and continue blending until smooth. This can be kept in a thermos and enjoyed all day.

➅ Carry on Carrots Smoothie

Blueberry Cholesterol Lowering SmoothieCarrots are rich in antioxidants, which help prevent cardiovascular diseases. Since this cholesterol-fighting smoothie is sprinkled with some other essential elements as well, it is a must have for all those who wish to keep their cholesterol at bay. We added in orange and papayas alongside carrots to give a winning cholesterol-lowering and heart protection combination.

What You’ll Need

  • ¼ cup carrot juice
  • ¼ cup orange juice
  • ½ banana
  • ½ cup blueberries
  • ½ papaya

How To Prepare

Take all the ingredients and blend them. Top off with fresh blueberries. Some people like to add a fresh, whole carrot during blending to have small bits of carrot in the drink, too.

➆ Blueberry Crunch Avocado Smoothie

Blueberry Avocado SmoothieAvocados are rich in vitamin B-6 and folic acid, which are both great for heart health. Similarly, when blueberries are added with their antioxidant properties, it might help you lower cholesterol in a delicious and nutritious way.

What You’ll Need

  • ¼ avocado
  • 1 cup blueberries (frozen)
  • Juice of ½ lime
  • 1 serving vanilla protein powder
  • raw honey

How To Prepare

Take all the ingredients and blend until smooth. Throw in ice cubes and blend again until you get a creamy consistency. Serve fresh and enjoy.

➇ Green Smoothie to Lower Cholesterol

If you’ve been following our blog lately, you know we are big advocates of tropical green smoothies. Whether it is weight loss, detox, or healthy smoothies, we are always in for including tropical fruits and ingredients.

What You’ll Need

  • ½ cup pineapple
  • ½ cup mango
  • ¼ avocado
  • 3 cups baby spinach
  • ½ pear
  • 2 tbsp chia seeds
  • ¼ ginger (fresh and grated)
  • ½ cup unsweetened almond milk

How To Prepare

Start by grating the ginger, cubing the pineapple, and coring the pear. Soak the chia seeds before you make the smoothie. Once done, put all the ingredients in the blender and blitz away. Blend until the liquid is creamy and smooth. Top off with pineapple cubes, if you want a rich by-the-beach drinking experience.

➈ Best Smoothie to Lower Cholesterol

Best Smoothie to Lower CholesterolWe have used berries throughout these smoothies to lower cholesterol because of their heart health benefits. Like blueberries, strawberries might help lower your cholesterol, too. When yogurt is added, you get a twister that will keep your insides happy and will make a fantastic cholesterol lowering smoothie!

What You’ll Need

  • ½ cup strawberries
  • 1 cup yogurt (nonfat)
  • ½ cup raspberries
  • ½ cup almond milk (unsweetened)
  • 1 spoon natural almond butter

How To Prepare

Take all the ingredients and blend them until smooth. Include ice for a super-chilled experience. You can also add tiny strawberry and raspberry chunks alongside crushed ice as a topping.

➉ Spicy Ginger Smoothie

Kale Cholesterol Lowering SmoothieThere is no vegetable, herb, or spice quite like ginger. Ginger is considered extremely helpful for heart health and lowering bad cholesterol, but it also helps with a huge list of other health issues, too. It might be made of pure magic, but it certainly is delicious in this cholesterol-lowering smoothie.

What You’ll Need

  • 1 tbsp fresh ginger (grated)
  • 1 mango
  • 1 cup pineapple
  • 1 cup kale

How To Prepare

Take all the fresh ingredients and blend them. Serve this fresh; ginger might change its taste if the smoothie is kept for a long time.

That’s all folks! These are our best smoothie recipes to lower cholesterol. We can’t wait for you to try them, maybe give them a little twist of your own, and report back to let us know what you think. For more detox smoothies, check out our liver detox smoothie recipes, or flaxseed smoothie recipes for weight loss. Remember that this is your body, a place you have to live in for the rest of your days. Try to take care of it and adopt a diet and lifestyle that suits it. These cholesterol-lowering smoothies can be your first firm step on your road to a vibrant, happy, and healthy life.

Vibrant Happy Healthy

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