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.
Table of Contents
What Smoothie is Good for Cholesterol?
A healthy smoothie good for lowering bad levels of cholesterol includes:
- – unsaturated fats like nuts, seeds, chia seeds, flax seeds or avocado
- – soluble fiber like fruits, oats, legumes, or vegetables
- – protein like plain greek yogurt, nut butter, or unsweetened protein powder
What Fruit is Best for Lowering Cholesterol?
The best fruit for lowering cholesterol are ones that are the highest in soluble fiber, which are:
- berries (strawberry, blueberry, raspberry, blackberry)
Are Smoothies Bad for Cholesterol?
Smoothies that are high in added sugar even if it is all natural sugar, like juices can significantly raise your blood sugar. Examples of added sugar would be things like maple syrup, honey, turbinado, and coconut sugar.
When your blood sugar spikes it can create higher levels of the bad kind of cholesterol in your body.
To prevent a huge spike in blood sugar, have a source of protein and or healthy fat in your smoothie. Use milk (dairy or non dairy) instead of juice as the base of your smoothie. This will also allow your smoothie to be more filling than if it were 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.
Cholesterol Lowering Smoothie Recipes
- Chocolate Peanut Butter Chickpea Smoothie (especially great if you don’t like eating beans!)
- Avocado Spinach Raspberry Smoothie
- Strawberry Oatmeal Smoothie
- Banana Pumpkin Smoothie (trust me, its delicious!)
- 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?
Want more help to lowering your blood pressure and cholesterol?
I can work with you individually!
We can design a custom strategy that will work for YOU based on your lifestyle and your nutrition goals without overwhelm or confusion on what to eat.
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.