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Home > Nutrition > 5 Smoothie Recipes to Help Lower Cholesterol

5 Smoothie Recipes to Help Lower Cholesterol

November 23, 2022
6 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Smoothies That Lower Cholesterol
  • Expert Recommendation
  • Most-Asked Questions About Cholesterol-Lowering Smoothies
  • Final Word

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).

diy healthy juices and smoothies to lower cholesterol

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)

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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

how to make apple pie smoothie for its cholesterol lowering effects

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

very berry smoothie to lower cholesterol levels

Made by blending together:

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  • 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

green smoothie to lower your cholesterol levels

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

how to prepare beet and carrot smoothie to lower cholesterol

Made by blending together:

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  • 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

how to make walnut and date smoothie for lowering cholesterol

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)

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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.

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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.

References
  1. Hypercholesterolemia – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK459188/. 
  2. D; SMI. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutrition, metabolism, and cardiovascular diseases: NMCD. https://pubmed.ncbi.nlm.nih.gov/33762150/. 
  3. Koutsos A, Riccadonna S, Ulaszewska MM, et al. Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: A randomized, controlled, crossover trial. The American journal of clinical nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6997084/. Published February 1, 2020. 
  4. PJ; ORAMMHJ. Cholesterol-lowering effects of oat β-glucan. Nutrition reviews. https://pubmed.ncbi.nlm.nih.gov/21631511/. 
  5. Maierean SM; Serban MC; Sahebkar A; Ursoniu S; Serban A; Penson P; Banach M; The effects of cinnamon supplementation on blood lipid concentrations: A systematic review and meta-analysis. Journal of clinical lipidology. https://pubmed.ncbi.nlm.nih.gov/28887086/. 
  6. Huang H, Chen G, Liao D, Zhu Y, Xue X. Effects of berries consumption on cardiovascular risk factors: A meta-analysis with trial sequential analysis of Randomized Controlled Trials. Scientific reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804301/. Published March 23, 2016. 
  7. Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and cardiovascular health: A Review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/. Published April 11, 2018. 
  8. Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: A randomized, controlled trial. Journal of the American Heart Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330060/. Published January 7, 2015. 
  9. Hong S-Y, Lansky E, Kang S-S, Yang M. A review of Pears (Pyrus spp.), ancient functional food for modern times . BMC complementary medicine and therapies. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8409479/. Published September 1, 2021. 
  10. Soleti R, Coué M, Trenteseaux C, et al. Carrot supplementation improves blood pressure and reduces aortic root lesions in an atherosclerosis-prone genetic mouse model. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065932/. Published April 2, 2021. 
  11. L; KCPDEC. Nitrate-rich beetroot juice selectively lowers ambulatory pressures and LDL cholesterol in uncontrolled but not controlled hypertension: A pilot study. Irish journal of medical science. https://pubmed.ncbi.nlm.nih.gov/28050806/. 
  12. Bamberger C, Rossmeier A, Lechner K, et al. A walnut-enriched diet reduces lipids in healthy Caucasian subjects, independent of recommended macronutrient replacement and time point of consumption: A prospective, randomized, controlled trial. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691297/. Published October 6, 2017. 
  13. Alalwan TA, Perna S, Mandeel QA, et al. Effects of daily low-dose date consumption on glycemic control, lipid profile, and quality of life in adults with pre- and type 2 diabetes: A randomized controlled trial. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019638/. Published January 15, 2020.
  14. Oboh G, Bello FO, Ademosun AO. Hypocholesterolemic properties of grapefruit (citrus paradisii) and Shaddock (citrus maxima) juices and inhibition of angiotensin-1-converting enzyme activity. Journal of food and drug analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9355010/. Published December 2014.
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