Juices to lower cholesterol

Contents

Drinks That Can Help You Lower High Cholesterol

High cholesterol doesn’t come with any symptoms, but that doesn’t mean it’s nothing to worry about. As you probably know, heart disease is the No. 1 killer in the U.S. for both men and women. And the Centers for Disease Control and Prevention notes having elevated levels of cholesterol puts you at a significantly higher risk for heart disease.

If you lower your cholesterol, you also lower your risk for heart attacks and surgery later on. And while it’s important to eat a diet full of fruits and veggies, there are also beverages that you’ll want to consider adding to your diet.

Green tea

Hot green tea | isa-7777/Getty Images

Teas have been known for their healing properties for centuries. And if you’re looking for something warm and soothing to drink before you head to bed each night, green tea may be the answer. Healthline explains a meta-analysis from the American Journal of Clinical Nutrition suggests that this beverage has the ability to lower “bad,” or LDL, cholesterol. The study noted there was no significant impact on “good,” or HDL, cholesterol, however.

So, why is green tea so good? The antioxidants found in this drink are what help cholesterol the most, though it’s important to note not all green tea is equal. How processed the tea is can also effect how good it is for your body. Aside from green tea, hibiscus tea also has incredibly high amounts of antioxidants.

Tart cherry juice

PR Newswire notes a study published in Food & Function found tart cherry juice may help cholesterol levels and cardiovascular health in general. The study tested a group of 34 older adults and divided them into two groups. One group drank tart cherry juice for 12 weeks, and the other group drank a cherry-flavored placebo drink. The researchers found that overall, the test group who drank the cherry juice had significantly lowered levels of LDL cholesterol and blood pressure.

The test group is admittedly small, but even so, we can’t ignore these findings. Just make sure if you’re adding cherry juice to your diet for heart health, it’s not sweetened.

Citrus juice

Lemons with lemon juice | iStock.com

If you like grapefruit, oranges, and lemons, you’re in luck, as the juice of citrus fruits may be helpful in reducing cholesterol levels. WebMD notes studies have found that the juice of red grapefruit contains antioxidants that could be helpful to your heart. And Livestrong.com says additional studies have shown that drinking a glass of water with lemon juice has also shown promising results for those with high cholesterol. Not only that, but the peel of the lemon may also make a difference.

It may not be a miracle cure, but even so, flavoring your water with a little bit of citrus each day may have more benefits than you originally thought.

Cranberry juice

While you be used to drinking delicious cranberry juice cocktail, you’ll want to switch to the sugar-free version for the heart benefits. WebMD notes a long-term study found drinking two glasses of plain cranberry juice per day was enough to raise levels of good HDL cholesterol. Additionally, the beverage seemed to also lower levels of LDL cholesterol. And you can thank the powerful antioxidants that are in the fruit for that.

If cranberries are just too bitter for your palate, it may also be worth giving blueberries a try. Verywell notes a few studies have found the antioxidants in blueberry juice can help lower LDL cholesterol levels, too.

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Having high cholesterol has been a part of my life for around 7 years right now so this subject is close to my heart.

I was first diagnosed around 2006 or 2007 and since then I’ve been on a Crestor medication (on and off).

And anybody who’s taken these types of medication will tell you it’s not good for the liver. So I’m looking for recipes to lessen my dependence on this drug.

If you’ve read my first juicing journal, you’ve probably know why I started juicing, yup high cholesterol.

So far I’ve tried around 6 recipes and counting, I’ll share them with you here.

Before I start, let’s talk a little bit about cholesterol, its harmful effects to our body and why you shouldn’t neglect this condition.

What is Cholesterol?

Cholesterol is actually a lipid or fat produced by the liver, around 1,000 milligrams per day to be exact.

In fact cholesterol is vital to our body’s function. One of those functions is the production of sex hormones. I bet you didn’t know that.

According to Harvard.edu, cholesterol has 3 main functions:

  • Aids in producing the outer coating of cells
  • Helps in the digestion of food in our intestine
  • Helps in the production of hormones and Vitamin D which produces sex hormones in men and women

If you look at it, cholesterol isn’t bad. It is I should say vital for our bodies function but it becomes bad if there is too much of it.

Not all cholesterol is bad

There are actually two types –the good cholesterol or HDL (high-density lipoproteins) cholesterol and bad cholesterol or LDL (low-density lipoproteins).

HDL is what picks up bad cholesterol from the blood vessel and takes it to the liver where it is processed and disposed out of our system.

LDL is the cholesterol we want to get rid of because too much of it clogs up the blood vessels and arteries that can lead to cardiac arrest.

Experts say that even though we don’t eat another French fry, our liver would still produce enough cholesterol for our body to function properly.

Lifestyle is a huge factor

The problem of high cholesterol lies in our lifestyle, because of the rise of fast food and a fast-paced lifestyle; we eat more and more McDonalds than a homemade meal.

If you’ve watch the documentary Super-Size Me, it is like a death sentence.

On its own bad cholesterol cannot leave the blood vessel. It needs a protein that will take it from the blood vessel back to the liver and out of our system.

This is where HDL (high-density lipoproteins) or good cholesterol comes in. This is the type of cholesterol that we need to remove bad cholesterol from our system.

Why you should NOT ignore high cholesterol?

High cholesterol is the main culprit to diseases such as stroke, heart attack, atherosclerosis (or narrowing of the arteries) and angina.

Foods that help lower high cholesterol

Almost all fruit and vegetables will help lower down bad cholesterol levels because they contain soluble fiber that absorb dietary cholesterol.

Green leafy vegetables are rich in vitamin B12 help improve circulation.

Vitamin B12 helps

Foods rich in Niacin or B3 such as avocados, kale, mushroom, asparagus, peas, sweet potato, broccoli, carrots and green pepper will help decrease cholesterol production in our system. And at the same time flush out bad cholesterol according to the World’s Healthiest Food website.

Vitamin E is one of the essentials in fighting LDL as it helps prevent oxidation of cholesterol or in simple terms it prevents cholesterol from clogging the arteries. I

It is abundant in vegetables such as spinach, squash, chard, spirulina and fruits such as blueberries, blackberries, boysenberries, guava, kiwi, mango, nectarine, peaches, and papaya.

Don’t forget Vitamin C

Vitamin C that also helps prevent oxidation of bad cholesterol can be found in fruits such as mangoes, passion fruit, pineapple, strawberry, kiwi and guava. And vegetables such as kale, Brussels sprouts, broccoli, Bok Choi, Swiss chard and butternut squash.

Just for your reference, here are foods that can help lower bad cholesterol.

How can you lower cholesterol levels?

It takes self-discipline and a total change of your lifestyle to lower your cholesterol levels and it starts with what you put in your body:

  • Avoid saturated fat and trans-fat which means no fast food and no fried food in your diet.
  • Eating foods high in insoluble fiber such as whole oats, oatmeal, cereal, couscous, brown rice, celery, broccoli, onions, cabbage, dark leafy greens, and green beans will help flush out the bad stuff out of your gut. Experts at Harvard recommend that you get at least 20 to 35 grams per day.
  • Eat more fresh fruits and vegetables in your diet. This is a no-brainer, fruit and vegetables contain anti-oxidants that help neutralize the spread of free radicals in our system and prevent the oxidation of cholesterol (or clogging).

The next step is to increase your activity level and exercise more. According to WebMB, studies show that regular exercise help stimulate enzymes that move LDL (or bad cholesterol) from the blood vessels to the liver.

You’ll need 30 to 60 minutes of physical activity per day

The American Heart Association recommends between 30 to 60 minutes of physical activity a day. Aim for at least a moderate intensity activity like jogging, swimming, walking or biking.

While regular exercise does not guarantee to lower cholesterol because of factors out of our control like genetics, heredity and age, it can help improve overall health and reduce risk for other diseases like cancer, diabetes, stroke and obesity.

Combine exercise and the right diet

Remember to regularly exercise and eat the right food that means more fruits and vegetables, fish, legumes, oats, fat-free dairy, and omega-3 rich eggs.

Be careful when using oils – use canola, olive or grape seed oils and skip the saturated stuff because it’s bad for you.

Some tips

Rika Susan shares these 10 simple tips on how to lower your cholesterol minus the medication.

If you’re under medication, ask the physician about the lowest dosage you can take so your liver won’t take a pounding and have a regular blood test to monitor cholesterol levels.

The Recipes

I got these recipes from juicing and health blogs around the web and I’ve TRIED every one of these recipes to give you a heads up on the flavour.

This is very important, especially to people starting out because the last thing I want to do is recommend something that tastes so bad it’ll discourage you. Juicing need not be a chore!

The recipe’s here is only meant to be a guide, don’t be afraid to experiment with the amount of fruit or vegetable you’ll put it. Of course the more vegetable you put the better.

Recipe 1

  • 2 carrots
  • two celery ribs
  • 2 green apples

This recipe will only yield around 375ml (a little more than a can of coke) of juice so just add a bit more if you’re juicing for 2 like I did.

You can add a watery vegetable like cucumber to dilute it further and yield more juice.

I found this recipe from Sara Ding’s blog juicing-for-health and it was sweet with a tiny bit of celery bitterness but not too much.

Important notes on preparation:

  • I chopped the celery around ½” to ¾” long so it does not clog the pulp ejector (if you’re using a juicer like the Omega VRT).
  • Carrots are chopped into thinner pieces so that it’ll fit the opening.
  • I also chopped the green apple into small enough pieces that’ll fit in the opening. I removed the seeds and stem (just a personal preference).

Recipe 2

  • 2 green apples
  • 3 celery ribs
  • 2 capsicums
  • 1 slice lemon (unpeeled)

This is similar to recipe 1 the difference is that this recipe used a slice of lemon and capsicum instead of carrots that completely changes the flavour. I added 3 celery ribs just to experiment, in Sara Ding’s original recipe it only called for 2.

Expect a lemony flavour with this one even though it has only one slice in it. I tried peeling the skin but I had a hard time so I just included it. It shouldn’t affect the flavour too much – with or without the peel.

If you can’t find any capsicums or if it’s too expensive, try to use bell pepper it’ll yield less juice (around 400ml) and look different but it’ll taste the same.

Recipe 3

  • 1/3 bag of spinach (around a handful)
  • 1/2 bunch of parsley
  • 4 carrots
  • 1/2″ ginger root
  • 1 garlic clove
  • 1 apple

I found this recipe in Dr. Stephen Sinatra’s blog and he recommends that you take this every day. He claimed that this recipe helped lower down the cholesterol level of one person from 300mg/DL to 190mg/Dl just by taking this over a 4-week period without any medication, pretty amazing.

Any concoction that has ginger will have a kick, and this is not exception. The spiciness of this drink may not be for everyone, you could add a bit more apple to sweeten it a little bit.

  • I chopped the parsley, spinach, ginger into shorter bits of around ½” to ¾” so that it will not clog the pulp ejector (do this if you’re using a slow juicer)
  • I put in the garlic whole (peeled of course)

Recipe 4

  • 3 apples
  • 4 celery ribs
  • 1/4 thumb ginger
  • 1/2 lemon (with skin)
  • 1 orange (peeled)
  • a few handfuls of spinach

The spinach, I just played by ear, you noticed in the photo that I’ve included the stems. You could also buy organic and only juice the leaves but the stems also provide added nutritional value and more juice. This recipe will yield roughly 790ml, around 2 big cups.

Update (July 2, 2014) – I’ve tried pre-washed organic spinach it didn’t come out well, it was thick, slimy, not very palatable for me. If you’re buying something that’s pre-washed go for the baby spinach instead, it’ll taste better.

It tasted a bit sweet with a hint of lemon sourness and because it has ginger, it has a bit of kick in it.

The flavour was pleasant if you ask me – a great natural energy drink to start your day off with, particularly if you didn’t get enough sleep which I didn’t get before making this drink.

Recipe 5

  • 4 carrots (peeled)
  • 3 ribs celery
  • 4 broccoli heads (or 1 broccoli stem)
  • 1 cucumber
  • one green apple
  • 1 romaine lettuce (or Kale leaf)
  • 1 lime (peeled)

I got this recipe from Juice Lady Cherie and it will yield roughly 625ml of juice.

This tasted like a lot like recipe 4 because it used 1 green apple and 1 lime, a bit sour and sweet. If you’re concerned with fructose then use lemon instead because it very low fructose and it masks the bitterness dark green greens have.

Recipe 6

  • 3 apples
  • 2 celery ribs
  • 1 cucumber
  • a thumb ginger
  • 1 lime

This will yield roughly 410ml which should be good for 2 people, just double the ingredients if you feel it’s not enough.

I found this recipe in JuiceRecipes.com, if you’re looking for condition-specific recipes. Visit their site as well as it contains tons of free recipes like this one. The ginger and lime will give you something sweet with a kick. You’ll barely taste the bitterness of the celery.

Bon Appétit

If you have any recipes to share, please share it below, I’d love to hear from you.

Begin Juicing for Heart Health

The heart is one of the most recognized components of the body. Someone once said, “The only lasting beauty is the beauty of the heart.” People today spend so much time stewarding their heart’s happiness, love, emotions, and feelings; however, they fail to give any thought to its physical health. According to the American Heart Association, cardiovascular disease is the leading cause of American deaths. So much time is spent chasing the desires of the heart that many forget to take care of the necessities of the heart. Heart attacks and other cardiovascular related diseases come suddenly, making today the day to adjust your diet. Fruits and vegetables provide many of the nutrients you need to lower the risk of heart disease. They help prevent the hardening of arteries, lower cholesterol, and decrease blood pressure. For this reason, juicing for heart health can have a transformational effect on your life.

What Should I Include in My Juicing for Heart Health?

Heart health embodies a reflection of your own personal lifestyle and diet. Every doctor recommends more fruits and vegetables in your diet because it’s part of maintaining a healthy lifestyle. Raw juicing offers a great avenue for those trying to change and improve heart health in their personal life. When you start consuming raw juices, you will receive life-altering nutritional benefits your body craves. Here are some of the best produce items to include in your juicing for heart health:

  • Beets. Due to the Vitamin B folate content, beets are excellent for lowering homocysteine levels in the blood, which prevents your arteries from hardening. Hardened arteries increase your blood pressure, so beets are amazing at keeping blood pressure down.
  • Berries. Raspberries, blueberries, strawberries are full of polyphenols that reduce damaging free radicals that flow through the blood. Free radicals can have a harmful impact on your body’s heart health and berries are a prime ingredient in reversing that.
  • Red Grapes. Resveratrol is an excellent ingredient found in red grapes. It helps keep platelets in the blood from sticking to each other to prevent cardiovascular issues.
  • Any green veggies. Vegetables, such as spinach and kale, have tons of fiber which helps lower cholesterol in the blood.
  • Pitaya, chia, and acai. These are great sources of omega fatty acids which are extremely helpful for heart and blood health.

Juice It Up! always recommends supplementing your juicing with some natural protein, such as a type of legume. Also, keep in mind that you want to incorporate fiber into your diet. If you’re just drinking juice without any fiber or sustenance, your muscles may experience atrophy as your digestive system is kept inactive. That being said, when you’re doing a juice cleanse, make sure you’re adding a little sustenance here and there with a piece of lean meat at night, or a handful of peanuts or almonds.

How Often Should I be Juicing for Heart Health?

Many people wonder if it’s better to do a periodic juice cleanse or regularly drink juice in their normal, day-to-day diet. The answer is: having fruits and vegetables as a regular part of your diet is always key. It’s the same thing with exercise. Exercising three to four times a week is far better for your health in the long run than exercising once a month. Doctors recommend regular consumption of fruits and vegetables more than periodic cleanses. One bottle of juice at Juice It Up! is like having two or three salads. It’s a great way to get your greens, all of those enzymes, and fiber in your diet on a daily basis.

Juice It Up! Recommends Juicing for Heart Health

Given the heart-healthy ingredients previously mentioned, here are three unique juices we provide that are great for heart health.

The Optimizer

The Optimizer is well equipped with nutritious fruits and vegetables for the active parts of your day. There’s also celery, which is full of potassium and also good for the heart.

The Rejuvenator

The Rejuvenator is a vitalizing drink that adds energy to any part of a daily routine. Ginger is an active ingredient blended in to aid in digestion, muscle pain, and migraines. It’s very high in folate, which is great for the heart.

Red Fusion

Red Fusion brings together the most flavorful fruits and vegetables in perfect harmony. These ingredients offer a rich source of antioxidants and Vitamin C for your body’s daily serving needs. It also has beets which are one of the best ingredients when it comes to heart health.
Juicing for heart health is an easy, effective way to give your body the nutrients it needs on a regular basis. It’s great for building immunity, getting in all your greens, absorbing your Vitamin C, and more! Even if you’re currently not suffering from any cardiovascular diseases, juicing for heart health is a very wise preventative decision. It’s a proactive measure that will protect your health and guard your time from frequent doctor visits. Juicing for heart health is a holistic, actionable way to improve your health today.
Find a Juice It Up! near you today to begin juicing for heart health!

If your cholesterol levels are elevated, adding a daily green smoothie (as part of a sensible, healthy diet) may help lower your bad cholesterol while raising your good cholesterol.

While vegan diets have been shown to lower cholesterol and reduce the risk of cardiovascular disease,1 you don’t have to become vegan in order to gain some of the cholesterol-lowering benefits of plant-based foods.

Eating a whole foods, mostly plant-based diet that is low in saturated fat and “trans-fat”, high in fiber, and rich in fresh fruits, vegetables, nuts and lean proteins have also been shown to provide cholesterol lowering benefits.

Use Strawberries

As for specific fruits and vegetables that may provide some cholesterol-lowering benefit, some studies have shown that strawberries may be effective at lowering cholesterol levels. 2

Use Avocado

A small study in Mexico published in the winter 1996 edition of The Archives of Medical Research showed that an avocado-enriched diet lowered LDL cholesterol and triglyceride levels while increasing HDL cholesterol (the good kind of cholesterol) in both healthy and hypocholesterolemic patients. 3

Use Apples

Apples, as well as other fruits and vegetables in the diet were found to lower cholesterol levels in a large study involving 42,972 men and women from 1993 to 1997 and published in the Journal of Horticultural Science & Biotechnology. 4

My 45-Point Drop In Cholesterol

I have also experienced, first hand, the cholesterol-lowering benefits of green smoothies and a whole foods diet. High cholesterol runs in my family, and many of them are on cholesterol-lowering medications, even at a young age. Because of this, I am at risk for having high cholesterol too.

When I had my cholesterol tested at the age of 23, my total cholesterol was 191 (200 and over is considered high) and my LDL (“bad cholesterol”) was 122 mg/dl (less than 100 is considered optimal, and over 100 is associated with an increased risk of coronary heart disease). At the age of 23, I was already pushing the upper edge of total cholesterol, and my LDL was already “above optimal”. Given my family history, I was worried.

My most recent cholesterol blood test was in 2011 after I turned 30. The change was spectacular! My total cholesterol was 141 mg/dl, which is smack dab in the middle of the optimal range.

The amazing thing was that my LDL (bad cholesterol) was now 77mg/dl, which is well within the optimal range. From 2004 to 2011, my LDL cholesterol dropped from 122 to 77 – a 45 point drop from just diet and lifestyle changes!

While I wasn’t in dire need of medical intervention for my cholesterol numbers at 23 years old, having them at or near the highest end of optimal, or above optimal, at that age was worrisome.

We know that cholesterol increases as you get older. Knowing that I am genetically predisposed to elevated cholesterol and its risk factors to begin with, I felt the need to make changes while I was still young and healthy, before it became a medical issue.

The fact that my plant-based, whole foods diet that includes green smoothies dropped my LDL 45 points is pretty incredible, and perhaps you might benefit from a similar decrease by making some of the same diet and lifestyle changes I made to prevent cholesterol problems in my own life.

Green Smoothie Foods For Lowering Cholesterol

Green smoothies, as well as fruits and vegetables, do not contain saturated or trans fats, so they can be used to replace foods that are high in unhealthy types of fats. Adding fruits and vegetables to your diet in the form of green smoothies might be effective in helping to lower cholesterol levels.

All fruits and vegetables should provide some benefit, and the research specifically points to apples, strawberries and avocados.

5 Green Smoothie Recipes For Lowering Cholesterol

To make the recipes on this page, add the ingredients to the blender in the order listed. Then blend on high for 30-60 seconds until smooth.

1) Apple Avocado Smoothie

  • 8 ounces (236 ml) unsweetened almond milk
  • 1 apple, cored
  • 1/4 avocado, peeled
  • 2 cups baby spinach

2) Strawberry Lemonade Smoothie

  • 8 ounces unsweetened almond milk
  • 1 banana, peeled
  • 10 medium strawberries
  • 1/4 lemon, peeled and deseeded
  • 2-3 large kale leaves, stems removed
  • 2 tablespoon chia seeds, soaked for 5 minutes

3) Zesty-Tropical Smoothie

  • 4 to 6 ounces of unsweetened almond milk
  • 1/2 pear, cored
  • 1 cup pineapple, cubed
  • 1/4 avocado
  • 3 cups fresh baby spinach
  • 1/4 teaspoon fresh, grated ginger
  • 2 tablespoons chia seeds, soaked for 5 minutes

4) Tropical-Ginger Smoothie

  • 6 ounces of filtered water
  • 1 cup pineapple, peeled
  • 1 mango, peeled
  • 2 cups kale, chopped or torn into pieces
  • 1 teaspoon fresh, grated ginger

5) Apple Green Smoothie

  • 4 to 6 ounces of filtered water
  • 1 banana, peeled
  • 1 large apple, cored
  • 1/2 cucumber, with peel
  • 1/4 avocado, peeled
  • 2 cups fresh baby spinach

Sources:

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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.

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?

Too 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 that can help lower your cholesterol naturally, or to prevent high cholesterol in the first place.

  • Increase physical activity; try to exercise more often. Exercise can improve cholesterol. 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. A healthy, balanced diet low in saturated fats can help your cholesterol levels. Try to cut back on 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 by taking a fiber supplement like Metamucil 4-in-1 Fiber.
  • Reduce stress – High stress levels may cause your bad cholesterol to rise. 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

What 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, healthy fats, 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

This mixture of milk, yogurt, and cocoa beans may help lower blood pressure and cholesterol levels. It can also be 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

Combine two superfruits, and this cholesterol-lowering smoothie is what you get. Blueberry and pomegranate infuse a tart and sweet taste with powerful antioxidants that may 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

Apples can be 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

Chia seeds are rich in healthy fats and can be great for heart health. Acai berries are also super high in antioxidants. The duo may help reduce cholesterol and can help against a number of heart diseases. This cholesterol-fighting smoothie may help you cut down the bad cholesterol and increase 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

This oatmeal smoothie to lower cholesterol may become your new morning staple. Oats are good for overall health and the soluble fiber can 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

Carrots are rich in antioxidants, which may help prevent cardiovascular diseases. Since this cholesterol-fighting smoothie is sprinkled with some other essential elements as well, it can be a must-have for all those who wish to keep their cholesterol at bay. We added in orange and papayas alongside carrots to give it a potential 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

Avocados are rich in vitamin B-6 and folic acid, which can both be 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

We 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 can 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

There is no vegetable, herb, or spice quite like ginger. If you have heart disease, always consult your physician before adding ginger to your diet, as it can be dangerous for certain heart disease patients. Ginger may have cholesterol-lowering benefits and may lead to a reduction in LDL cholesterol.

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.

smoothiesfor breakfast or any time youwant a healthy drink or meala delicious way to lower cholesterol

my green smoothie

Smoothies are tasty and can be nutritious. They are a good meal replacement for any meal. If you buy a smoothie at a fast food restaurant, you are likely to get a glass with some fruit and too much added sweetener and milk products. A good healthy smoothie should contain mostly fruit, seeds and nuts. Only natural ingredients should be added to make a healthy smoothie. There are many healthy smoothie recipes on the net. There are some not so healthy, but you can adapt them if necessary.

The best smoothie ingredients

  • fresh fruit or frozen fruit – experiment with your favorites or try something new
  • fresh vegetables – spinach, kale, cucumbers (use your favorite vegetables)
  • chia seeds – blend with other ingredients or add whole when serving
  • flax seeds – freshly ground are most nutritious
  • nuts blended in or added at serving time – walnuts, almonds, pecans….
  • filtered water
  • homemade almond milk
  • small amounts of honey, 100 % pure maple syrup or agave for sweetness

Never put the following in your smoothie:

  • Sugar, corn syrup or regular maple syrup
  • canned fruit
  • canned vegetables
  • anything processed

Facts about common smoothie ingredients

blueberries are often used in smoothies because:

  • high in antioxidants
  • vitamins – C, B6, K
  • iron, potassium
  • freeze well without losing nutrients
  • low on the glycemic index

Most of the nutrients are found in the skin, which is the reason wild blueberries are recommended over regular ones. Wild blueberries are smaller so in a cup of wild blueberries there is more skin than in a cup of regular blueberries. In either case, blueberries are an extremely healthy food

pineapple makes a smoothie taste so good and:

  • contains Vitamins A, C and B6
  • magnesium, copper and folates
  • dietary fiber
  • tastes yummy
  • contains bromelain which is anti-inflammatory, and helps fight cancer and arthritis

Kale makes a good garnish and a healthier smoothie because:

  • contains vitamin A, vitamin C, vitamin B6, vitamin K
  • magnesium, iron, potassium, calcium
  • good source of fiber and protein
  • It is considered on of the healthiest foods in the world

spinach is another of the world’s healthiest foods because:

  • vitamin K, vitamin A, B vitamins, vitamin C, vitamin E and more
  • manganese, folate, magnesium, iron
  • gives smoothies a lovely green color

There are so many nutrients in spinach. The whfoods site has a chart showing all of the nutrients on a rating system chart.

chia seeds are one of my favorite seeds to add to smoothies because:

  • They contain calcium, phosphorus, and potassium and protein
  • A very good source of fiber
  • don’t change the flavor of your smoothie

Chia seeds help to lower your cholesterol. They are good on a weight loss program. Chia is a superfood worth eating.

Flax seeds are good additions to smoothies because:

  • have been shown to be beneficial in fighting breast cancer, colon cancer, and diabetes
  • contains lignans
  • omega-3 essential fatty acids
  • fiber
  • contains vitamin B1
  • contain calcium, iron, magnesium, selenium, copper, manganese
  • pleasant nutty flavor

Flax seeds must be ground before use in order for the nutrients to be useful. Two tablespoons a day is beneficial. Consuming flaxseeds during pregnancy should be discussed with your doctor.

Avocados make your smoothie creamier with:

  • vitamin C, Vitamin B6, vitamin A
  • magnesium, iron
  • fiber

Avocados are also considered a super food. They are beneficial in a cholesterol lowering diet. They are good in salads, on sandwiches, in smoothies, or just sliced and eaten as is.

Nuts Different nuts have different nutrients, but all of them are a healthful addition to your smoothie. There are many varieties of nuts. All of them are good eaten in moderation. There is a good chart comparing the nutrients of various varieties from the U.S. dept. of Agriculture.

Nuts can be blended into the smoothie or served on top for texture or to just enjoy eating the whole nut. If you haven’t tried all varieties of nuts, you should do so. They have unique flavors and differ in nutrients.

keep scrolling this page for yummy smoothie recipes

raspberry mango smoothie

1/2 cup frozen or fresh raspberries
1/2 cup frozen or fresh mangos
1 banana
1/2 apple
1/2 cup frozen cherries
1 Tbsp chia seeds
1/2 to 1 t pure maple syrup
Water to obtain desired consistency

Place all ingredients in a blender container adding water to the fill line in a bullet or to cover fruit in a larger container. Blend until smooth. Enjoy!

I wanted a light sweet fruit smoothie this morning, so I had a pink smoothie. Remember when you make a smoothie to taste each piece of fruit you are going to add. If the fruit isn’t great, then the smoothie will not be so great either. Of course, it is difficult to taste and then stop tasting. Well, maybe that is just me.

pink confetti smoothie

Ingredients:

  • 1 orange, peeled
  • 1 cup mango, peeled and cubed
  • 1 1/2 c pineapple chunks
  • 1/2 cup blueberries
  • 1/2 cup grapes, red or green
  • 1 T chia seeds
  • 1 T flax seeds
  • 3/4 to 1 cup crushed ice
  • 1 cup water
  • 1 Tablespoon of pure maple syrup if sweetness is needed

Put all ingredients into blender container and blend to desired consistency. You may add kale and/or spinach to the smoothie, but the color may change a little. It will be more nutritious though. This makes plenty to share.

cherry grape smoothie

Ingredients:

1 cup grapes
1 apple with peel, core and chop
1/3 cup wild blueberries
1/2 cup dark sweet cherries, pitted and chopped (or frozen)
1 banana, cut in pieces
1 tablespoon freshly ground flax seed
1 T chia seeds
1 handful fresh spinach
1 leaf kale
1/2 cup water

Put all ingredients in a blender container and blend until desired consistency. If there is any
fruit or vegetable you want to leave out or add, it will still be good.

Sam’s Smoothie

Ingredients:
1 rounded cup grapes
1/12 cup pineapple cubes
8 oz. frozen mixed berries (raspberries, blueberries, blackberries)
1 banana (optional)
1 leaf Kale (more or less as desired)
1 T each chia seeds and flax seeds

Put all ingredients in blender and blend until smooth,
You may add up to 1 T of pure maple syrup if the smoothie is not sweet enough. I always taste all of the fruit before I add it to make sure it is sweet.

Cholesterol Crusher Blast Smoothie, a NutriBullet original smoothie drink, is a natural and tasty way to help maintain a healthy cholesterol level. Containing foods recommended by the Mayo Clinic for lowering cholesterol and protecting the heart muscle, the Cholesterol Crusher Blast smoothie is definitely heart smart and one of our most highly recommended smoothies. *Pro-Tip: add a little Ground Flaxseed Boost to help lower triglycerides 😉

What Is In The Cholesterol Crusher Blast Smoothie From NutriBullet?

The NutriBullet Cholesterol Crusher Blast Smoothie ingredients are banana, blueberries, kale, oatmeal, cacao, almonds, water, and crushed ice.

NutriBullet Cholesterol Crusher Blast Smoothie Recipe

Pin Recipe 5 from 1 vote The NutriBullet Cholesterol Crusher Blast Smoothie was developed to help lower cholesterol. This recipe will show you how to make one. Prep Time4 mins Cook Time1 min Total Time5 mins Course: Drinks Cuisine: American Keyword: NutriBullet, smoothie Servings: 1 Calories: 424kcal Author: Elle Kenwood

Ingredients

  • ½ banana sliced
  • 1 cup blueberries frozen
  • 2 cups kale
  • ½ cup oatmeal cooked
  • 2 tbsp cacao raw
  • 10 almonds
  • 1/2 cup water
  • 1 cup ice
  • Ground Flaxseed Boost (optional)

Instructions

  • Place ingredients into a blender, fill to the max water line, and blend until a smooth consistency is achieved.
  • For the best results with easy clean up, we recommend using a NutriBullet Nutrition Extractor.

Nutrition

Calories: 424kcal | Carbohydrates: 65g | Protein: 14g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 0mg | Sodium: 64mg | Potassium: 1135mg | Fiber: 10g | Sugar: 22g | Vitamin A: 13465IU | Vitamin C: 180.3mg | Calcium: 238mg | Iron: 3.8mg

More Smoothie Recipes

→ If you liked this Cholesterol Crusher Blast Smoothie recipe, try more of our favorites on our NutriBullet Recipes page.

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Smoothies That Lower Cholesterol

When cholesterol level rises, we mostly turn to modern medicine for answers. Doctors would prescribe statins and other cholesterol-inhibiting drugs. Then the symptoms subdue and all things go back to normal. Until it rises again and back to the drugstore you go.

This is the vicious cycle that most of us with cholesterol problems are trapped in. Those medications might work for now but it can have nasty side effects over time. Statin, for example, may cause liver inflammation and muscle problems.

We’re not saying you shouldn’t take these things. But there are other ways to lower cholesterol without risking your liver or muscles. Eating healthy foods is a great start.

One of the fastest, easiest and yummiest ways get your daily fixing of healthy foods is a smoothie. It’s so fast and easy to make. Just throw everything in a blender and you’re good to go. Plus you can drink it whenever and wherever you want.

You can also drink smoothies to lower cholesterol. The key is in the ingredients you throw into it. But before we delve deep into how you can turn your smoothie into an anti-cholesterol machine, let us first know more about cholesterol.

Thanks to mass media, cholesterol has become a household term in the past few decades. But what is cholesterol? Is it really that bad? Where does it come from?

Cholesterol, per se, is not bad. It’s a waxy, fat-like substance normally present in our cell membranes and helps our body function normally. It’s especially useful in producing hormones, vitamin D and bile acids that help digest fat.

There are two sources of cholesterol: our liver and the foods we eat. Our liver does an excellent job of producing just the right amount of cholesterol that our body needs. But excessive cholesterol from the foods we eat can throw off that delicate balance.

When one has too much cholesterol in their bloodstream, it gets deposited in the arteries. Over time, this builds up and blocks the flow of blood. This leads to various cardiovascular illnesses.

But where does all this excess cholesterol comes from?

Apart from foods, other lifestyle choices also affect our cholesterol levels. Smoking, alcohol, and lack of physical exercise all contribute to increasing the risk factors. Genetics plays a role too. If your family has a history of cholesterol problems, then there’s a great chance you’ll inherit it.

Why should you not ignore high cholesterol? Because cholesterol levels, when left unchecked, can be fatal. Some of the most common diseases brought about by too much cholesterol include stroke, high blood pressure, heart attack, blood clots, and even impotence.

Smoothie Ingredients that Help Reduce Cholesterol

Before we go into the recipes, let us first take a look at what basic ingredients should be present in your smoothie.

Vegetables

They are some of the most nutritious foods on the planet. They also make a great addition to your smoothie.

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Learn how to easily consume the foods that have huge benefits for people with high cholesterol levels through the 28 Day Lower Cholesterol Smoothie Challenge.

This seminar gives an easy to follow plan based on using superfood smoothies for naturally lowering your cholesterol. If you have high levels, your doctor likely told you to start consuming different foods to reduce the bad cholesterol you consume and increase the good levels in your body (which helps to balance out your overall levels).

This challenge was specifically built to change your diet to include the foods your doctor wants you to consume to help combat high cholesterol levels naturally.

Lower Cholesterol Superfood Smoothie Challenge (The seminar your doctor wants you to watch)

The challenge starts with a 5-day detox, followed by 23 days of consuming a superfood smoothie and a healthy meal per day. The superfood smoothie challenge utilizes superfood smoothie recipes and green smoothie recipes to accelerate your rate of fat loss and increase the consumption of foods known to support people with high cholesterol.

All our superfood smoothie recipes can be found for free on our website. These recipes were carefully crafted to be low calorie, filling, and extremely delicious. You can filter these recipes to display the recipes that use the most beneficial foods known to help naturally support people with high cholesterol.

This seminar features nutrition expert and co-founder of My Nutrition Advisor, Dr. John Fitzgerald. Dr. John Fitzgerald has used intermittent fasting and superfood smoothies on over 10,000 patients since the early 1990’s and has authored books including Fat Loss The Truth, Nutrition Hacks The Truth, and a Superfood Smoothie Recipe Book.

Remember: This challenge is not meant to replace the advice from your doctor; it is meant to help you with diet choices that your doctor likely recommends. Always discuss your strategies with your doctor.

This page contains a list of foods and recipes that research has shown to be beneficial.

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