If you are serious about boosting your heart health and lowering your cholesterol, smoothies are the perfect solution. 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. In this post I’ll cover what foods to include in a smoothie and healthy cholesterol lowering smoothie recipes that could make a perfect filling breakfast or refreshing afternoon snack.

A healthy smoothie includes foods that are high in soluble fiber, unsaturated fats, and protein. Studies from Advances in Nutrition found that soluble fiber naturally helps lower bad levels of cholesterol (LDL levels). Fats and protein prevents blood sugar levels from spiking too high. Having unstable blood sugar levels can also contribute to higher levels of cholesterol. Use these foods below in your next smoothie.

1. – Unsaturated fats like nuts, seeds, chia seeds, flax seeds or avocado
2. – Soluble fiber– berries, pears, apples, plain rolled oats, legumes (chickpeas, lentils etc), or vegetables (broccoli, spinach, cauliflower)
3. – Protein– plain greek yogurt, nut butter, or unsweetened protein powder

I have low and no sodium brands of protein powder all listed in Low Sodium Protein Powder [Best Tasting + Highly Rated 2026]

1. Pears
2. Berries (strawberry, blueberry, raspberry, blackberry)
3. Apples

This will also allow your smoothie to be super filling! When you have a smoothie with your fruit, protein, heathy fats, and vegetables it can even become a convenient breakfast for busy days.

Not only is this better for your cholesterol, but you will notice your energy levels are more stable than if you drink smoothies with just juice and fruit blended together.

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 are actively trying to lower your cholesterol but are wondering if you need to stop eating mayo, be sure to read Best Mayonnaise for High Cholesterol:  Top Brands from a Dietitian

If you are also trying to cut back on the amount of salt you eat, be sure to read these guides too : )

1. Best Low Sodium Protein Shakes: A Dietitian Shares All
2. Best Low Sodium Cereal: 23 Dietitian Approved Brands (2026)
3. Low Sodium Protein Powder [Best Tasting + Highly Rated 2026]
4. Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian
5. Delicious Low Sodium Desserts (Dietitian Approved + Heart Healthy!)
6. McDonald’s Low Sodium Meal Options: Top picks from a Dietitian
7. DASH Diet Snacks: 10 Delicious and Healthy Options to Satisfy Your Cravings

Smoothies can be perfect for eating more fruits and vegetables, especially if you don’t like the taste of them on their own! There are so many different fruit and vegetable combinations you can put in a smoothie. Be sure to experiment with a few different ones to find your favorite combinations.

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 healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.