If you’ve heard about the benefits of heart healthy eating but are wondering how to fit all the recommended servings of whole foods into your everyday eating plan, then learning how to make heart healthy smoothies may be your answer.
Because let’s be honest, life is busy, and eating all of the vegetables and fruits that are recommended may seem impossible.
Luckily, heart healthy smoothies can serve as a substitute for your meals. With the right recipe or formula they can be balanced, and nourishing. Although you are blending and drinking foods, you still get the same nutrients as you would if you ate the whole version of the food.
Plus, smoothies are easy, quick, and fun to make.
Here are some tips to make heart-healthy smoothie easier.
1.Ensure There Is Color
I recommend at least one vegetable and one fruit in your smoothie.
Vegetables and fruit offer many heart-healthy vitamins, minerals, fiber, and antioxidants. Most smoothie recipes have fruits because they add a natural sweetness that makes smoothies so delicious. But I challenge you to include vegetables too as they offer many of the same nutrients, without the calories.
When vegetables are mixed with fruit, they are often more palatable and easier to consume. Not to mention they look pretty too!
2. Add Quality Protein
Protein is responsible for satiety and feelings of fullness which leads to less overeating. Not to mention it helps builds muscle mass and plant-based protein has been shown to reduce cholesterol and blood pressure.
3. Choose A Heart Healthy Fat
Fats like nuts, nut butter, seeds, olive oil, and avocados are fantastic ways to include more monounsaturated fats into your daily routine that will help reduce inflammation and cholesterol.
Fat also helps with satiety, reduces overeating, and balances out our meals (or in this case, our smoothies).
4. Add Liquid
The last step is to add a liquid component. The most popular choice is to add milk as it is an excellent source of heart healthy nutrients like calcium and magnesium that help with muscle contraction and relaxation. Remember your heart is a muscle too, and that a heartbeat is a symbol of your heart muscle contracting and relaxing.
5. Blend and enjoy
After you have gathered all your ingredients, put everything in a blender and blitz the ingredients until you reach a smooth consistency.
Following these five tips makes a well balanced heart healthy smoothie. Balanced smoothies lead to sustained energy, and satiety while nourishing your body. I recommend following recipes to start, but once you get the formula down, the variations are endless and you can customize them to your palate.
13 Heart Healthy Smoothies
Here are some examples of Registered-Dietitian-approved heart-healthy smoothie recipes.
Red Bean Smoothie – The Heart Dietitian
This 5 ingredients sweet red kidney bean smoothie is packed with protein and nutrients which leaves you feeling full and satisfied.
High Potassium Chocolate Sweet Potato Smoothie – Being Nutritious
This smoothie is high in potassium, magnesium, and fiber; three important elements of a heart-healthy diet that most people usually fall short in.
A Smoothie To Lower Cholesterol – The Heart Dietitian
A heart-healthy smoothie to lower cholesterol that is loaded with veggies, fruit, and other heart-healthy whole foods that individuals can’t seem to fit into their day. Try this nutrient-dense cholesterol lowering smoothie today!
Green Smoothie For People Who Hate Green Smoothies – Malina Malkani
Recipes like this can provide a solution if you aren’t a big fan of the flavor of leafy greens but want to eat them anyway. This smoothie is hydrating, packed with fiber and ready in less than 5 min. It is packed with green veggies (but doesn’t taste like it because the pineapple flavor masks the bitterness) and rich in antioxidants, vitamins, minerals.
Pineapple Weight Loss Smoothie – The Heart Dietitian
This pineapple smoothie is full of fiber and protein to help stick to your weight loss goals without feeling hungry and deprived.
Sweet Potato Smoothie – Bucket List Tummy
Sweet potatoes are high in potassium and great for heart health, plus the addition of beets provide fiber and ample antioxidants to reduce inflammation.
The Avocado Oat Smoothie – The Heart Dietitian
If you want to meet your weight loss goals with a filling breakfast or snack, this is the smoothie for you. It’s packed with fiber, healthy fats and will keep you full for hours.
Peanut Butter Banana Oatmeal Smoothie – Your Choice Nutrition
Oats and their associated fiber are known for their beneficial effect on cholesterol. Flaxseed and peanut butter offer heart-healthy fats.
Watermelon Tofu Smoothie – The Heart Dietitian
This super simple, 5 ingredient watermelon smoothie is not only quick to make, but also sweet, tasty and refreshing. The addition of tofu adds cholesterol lowering plant protein.
Dragon Fruit Smoothie Bowl – Laurel Ann Nutrition
The recipe includes Dragon Fruit, a fruit boasting an impressive amount of prebiotic fiber and antioxidants for heart health. The avocado in the recipe also adds a boost of healthy fats to protect the heart.
Beet Smoothie To Lower Your Blood Pressure – The Heart Dietitian
Decreasing your risk of heart disease is easier, and way more delicious than you think. Try this simple and easy beet smoothie to lower blood pressure fast.
Watermelon Banana Smoothie – Jinan Banna
This smoothie is heart healthy because it is a good source of fiber. Fiber is important to help you maintain a healthy weight, which reduces the risk of heart disease.
Black Bean Smoothie – The Heart Dietitian
Black beans give this shake protein and soluble fiber. Perfect for lowering cholesterol, and your weight! You can’t even taste the beans. Black beans actually provide more creaminess and no flavor.
Try including foods that unclog your arteries and foods that lower your blood pressure in the form of heart-healthy smoothies! Use the formula above or the recipes provided and let me know your thoughts in the comment section below.