If you want a cholesterol lowering smoothie, the first thing you need to do is make sure it includes plenty of plant foods such as fruits, vegetables, oats, and legumes. These foods are all high in soluble fiber which naturally helps lower bad levels of cholesterol (LDL levels).

The American Heart Association recommends 4-5 servings of fruits and vegetables a day, so making smoothies is the perfect way to get in more servings of fruits and vegetables especially if you are busy or do not like the taste of fruits and vegetables on their own.

If you want to lower your cholesterol by adding smoothies in your diet, then check out these 5 healthy smoothie ideas that could make a perfect filling breakfast or refreshing afternoon snack.

A healthy smoothie good for lowering bad levels of cholesterol includes:

1. – unsaturated fats like nuts, seeds, chia seeds, flax seeds or avocado
2. – soluble fiber like fruits, oats, legumes, or vegetables
3. – protein like plain greek yogurt, nut butter, or unsweetened protein powder

1. pears
2. berries (strawberry, blueberry, raspberry, blackberry)
3. apples

Does Oat Milk Lower Cholesterol?

No. Oat milk is a byproduct of oats, but it does not contain any of the soluble fiber that whole rolled oats have.

Using a fortified unsweetened oat milk in your smoothie can be a great way to get in calcium and vitamin D while adding creaminess to your drink, but using oat milk will just enhance the taste and not lower your cholesterol.

1. Chocolate Peanut Butter Chickpea Smoothie (especially great if you don’t like eating beans!)
2. Avocado Spinach Raspberry Smoothie
3. Strawberry Oatmeal Smoothie
4. Banana Pumpkin Smoothie (trust me, its delicious!)
5. Blueberry Pear Smoothie

So now that you have some awesome smoothies to try- go for it!

If you also want to lower your blood pressure, and need some low sodium snack ideas head over to my DASH diet snack list.

Do you currently have high cholesterol and/or blood pressure and want to avoid being prescribed cholesterol of blood pressure medication?
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Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping others improve their eating habits and behaviors so that they can thrive in their life, family, and career.