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The word cholesterol sounds scary and you immediately think you need to do something to control its level or reduce it. But cholesterol plays an important role in the body by transporting fat-soluble vitamins (A, D, E, K).
However, even though it is important to the body, high levels of cholesterol can accumulate within the blood vessels, making them narrow and decreasing blood flow. This is called atherosclerosis, and if left unmanaged and untreated, it can cause heart attacks and death. (1)
Diet modifications for cholesterol include consuming more fruits and vegetables, which are high-fiber foods, and reducing the intake of saturated fats.
Since fiber intake is important, it is advisable to consume smoothies where the whole fruit is blended as compared to fruit juices where the fiber is removed. (2)
Smoothies That Lower Cholesterol
Here are some smoothie recipes you can add to your diet to help lower your cholesterol levels.
1. Apple pie smoothie
Made from blending together:
- 1 whole apple, chopped into cubes
- ½ cup of oats
- 1 tsp of cinnamon powder
- 1 banana
Apples are rich sources of fiber and contain bioactive compounds that can quickly lower cholesterol levels. In human trials, consuming 2 whole apples decreased LDL (bad cholesterol) and triglyceride levels within 2 months. (3)
Oats are rich sources of beta glucan, which is a type of soluble fiber that can bind excess LDL and help in its removal from the body. Studies have found daily consumption of oats can reduce LDL levels by 7% and total cholesterol levels by 5%. (4) In this recipe, oats add creaminess and improve the nutritional value of the smoothie.
Cinnamon also has cholesterol lowering ability and adds a delicious taste. (5)
2. Very berry smoothie
Made by blending together:
- 1 cup of strawberries
- 1 cup of blueberries
- ½ cup of raspberries
- 5–6 soaked and peeled almonds
Berries are notorious for their antioxidant and health-benefiting properties. In a human trial, berry consumption significantly lowered cholesterol levels and reduced substances that cause inflammation. (6)
Almonds contain healthy fats that can help balance cholesterol levels and the ratio of bad and good cholesterol. Studies have reported that almonds reduce LDL levels and maintain HDL (good cholesterol) levels. (7)
3. Green smoothie
Made by blending together:
- 1 whole avocado
- 1 pear (with peel)
- 1 cup plant-based milk (almond, rice, oat)
Avocado is a healthy fat (MUFA), which is a great replacement for saturated fats, which can increase cholesterol levels. Even though there is a lack of studies on avocado and its benefits on heart disease, intake of MUFA-rich sources can lower LDL levels and improve overall health. (8)
Whole pear with the peel can lower levels of LDL and total cholesterol and can also reduce obesity by increasing fat metabolism. (9)
4. Beet and carrot smoothie
Made by blending together:
- 1 whole beetroot
- 1 carrot
- 1 apple
Carrots are rich in fiber and can bind to excess cholesterol, thereby aiding in its removal from the body. Consuming carrots has a protective effect on the heart. It can lower cholesterol levels and blood pressure and is beneficial for health. (10)
Beetroot is a nitrate-rich food and can lower LDL levels as well as blood pressure. (11)
5. Walnut and date smoothie
Made by blending together:
- 1 banana
- 6–7 soaked walnuts
- 4 dates
- 1 cup of plant-based milk
- A few drops of vanilla essence
Walnuts provide healthy fats such as omega-3 fatty acids and some fiber. The consumption of omega-3 fatty acids is considered beneficial for lowering cholesterol levels and improving the ratio of good cholesterol in the body.
Studies have shown consuming walnuts for 8 weeks was effective in reducing levels of LDL and total cholesterol. (12)
Dates are naturally sweet and contain some amount of fiber. Studies have identified consuming 3 dates per day resulted in lowered total cholesterol and LDL levels. (13)
Expert Recommendation
Add orange or grapefruit juice to any of the (nonmilk) smoothies to further boost their cholesterol-lowering ability. (14)
Most-Asked Questions About Cholesterol-Lowering Smoothies
How often should I consume these smoothies?
You can safely consume one of these smoothies daily to effectively lower cholesterol levels.
How long will it take to lower cholesterol levels?
Cholesterol levels can effectively lower after restricting the diet and including healthy habits for at least 3 months.
What liquid is best for fruit smoothies?
You can use water or coconut water to blend smoothies. Regular animal milk can spoil smoothies that contain acidic fruits such as berries. Plant-based milk is a better alternative.
What should you not mix in a smoothie?
Avoid adding too many seeds and nuts as it can make the smoothie quite heavy and difficult to digest. Avoid adding protein powders without first consulting a dietitian or doctor.
Also, avoid canned fruits, packaged fruit juices, ice creams, and flavored yogurts. You can add some sweetener according to taste, but avoid adding too much.
Final Word
High cholesterol levels in the body can cause complications to the heart and overall health. Doctors usually prescribe medications to lower cholesterol levels, but diet and lifestyle changes such as including at least 30 minutes of exercise each day can balance cholesterol levels effectively.
Some foods have been studied for their role in effectively removing excess cholesterol from the body and lowering its levels.
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