These juice recipes to lower your cholesterol is one way to consume your fruits and vegetables in a convenient and tasty way. Drinking juice allows you to quickly and easily consume a variety of nutrients that are found in fruits and vegetables
Additionally, these juicing recipes to lower cholesterol can be a good option for people who have difficulty eating enough fruits and vegetables throughout the day. Drinking a glass of juice can provide a quick and easy way to add more nutrients to your diet.
This article will go over what nutrients to look out for when managing high cholesterol and include a rundown of some great juice recipes to lower cholesterol!
- Juicing is a convenient way to consume fruits and vegetables, making it easier to get essential nutrients while potentially lowering cholesterol.
- High cholesterol levels can lead to health problems, and specific diets like the Portfolio, DASH, and Mediterranean diets emphasize foods that can help lower cholesterol.
- Nutrients like fiber, antioxidants, polyphenols, niacin, and lifestyle changes can contribute to lower cholesterol levels.
- Be cautious of added sugars in juices and consider making your own juices for healthier options.
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What Is Cholesterol?
Cholesterol is a type of fat that plays an important role in our bodies.
These functions include
- forming the outer layers of our cells
- aiding in digestion
- forming hormones such as estrogen and progesterone
- playing a key part in making vitamin D for our body
As such this makes cholesterol a nutrient we can’t live without!
Cholesterol is made by the liver and believe it or not, there is only exists one type of cholesterol. You may often hear of the terms, LDL (low-density lipoprotein) and HDL (high-density lipoprotein). These refer to the molecules that transport cholesterol in our bloodstream.
LDL cholesterol helps bring cholesterol to our cells by moving it through our blood. As this essentially raises our blood cholesterol levels, it is commonly referred to as the “bad” cholesterol.
HDL, however, removes cholesterol from our blood and returns it to the liver. Hence, HDL lowers our blood cholesterol levels and is referred to as the “good” cholesterol.
Health Effects of Too Much Cholesterol
It’s true that our bodies need cholesterol to properly function. However, too much cholesterol can create issues for our heart and overall health.
High levels of cholesterol in our blood can lead to a higher risk of plaque buildup in our arteries. Cholesterol can become oxidized, or in simple terms, transforms into a fatty substance that will clog up our arteries.
Plaque buildup can cause our arteries to become more narrow and thick. Narrowed arteries result in less blood flow going to our cells.
This condition is known as atherosclerosis or clogged arteries. Atherosclerosis can become life-threatening as it may result you may need a stent placement or develop conditions such as heart attack, stroke, and angina (1).
Diets To Lower Cholesterol
The Portfolio diet is a plant-based dietary pattern designed to lower cholesterol and thereby lower heart disease risk. The diet focuses on four main food groups; nuts, plant protein, viscous fiber, and plant sterols.
When making juices for high cholesterol, focus on including vegetables and fruits that include viscous or soluble fiber. The portfolio diet requires about 20 g a day of this type of fiber and is mainly found in vegetables and fruits like apples, okra, eggplant and strawberries.
Research does suggest that the Portfolio diet is effective at promoting heart health. One study found that the diet could lower LDL cholesterol, along with lowering blood pressure and coronary heart disease risk (2).
The DASH diet (Dietary Approaches to Stop Hypertension) is intended to lower blood pressure through a diet high in fruits and vegetables, whole grains, poultry, fish, nuts and low-fat dairy.
The dietary recommendations for the DASH diet are 4-5 servings of fruits and vegetables each per day. The diet also outlines the recommendations for the other major food groups, including;
- Grains – 7-8 servings / day
- Nuts and seeds – 4-5 servings / day
- Lean meats, fat-free dairy foods – 2 or less servings / day
- Low-fat dairy products – 2-3 servings/ day
Meanwhile, the Mediterranean diet is influenced by the dietary patterns of the Mediterranean regions, such as Greece and Italy. The diet focuses on:
- Eating more fruits and vegetables, beans, nuts and seeds, potatoes
- Olive oil is the preferred source of fat
- Fish and poultry in moderate amounts
- Wine in moderation.
The Mediterranean diet has shown convincing results that it may provide health benefits. One study has found that the diet could lead to lower blood cholesterol, inflammation, and heart disease risk, while also helping with weight loss (4).
Nutrients To Lower Cholesterol
Fiber is definitely a nutrient everyone should eat more of! Why? Our bodies don’t make fiber, so the only way for us to get it is to eat it! Dietary fiber has two forms; soluble (viscous) and insoluble (non-viscous).
When we consume soluble fiber and it reaches our gut, it absorbs water and forms a web that slows the digestion of nutrients into our body. Because of this, soluble fiber can help lower the cholesterol and sugar levels in our blood, help control our blood pressure, and make us feel full for a longer time.
Sources of soluble fiber include:
- Whole grains –hulled barley, oats, brown rice, whole grain bread
- Nuts, seeds
Another important nutrient to include in a juice recipe to lower cholesterol are antioxidants. Antioxidants help protect our cells from damage due to substances called free radicals.
Free radicals have the ability to change the chemical structures of substances. For example, it can oxidize cholesterol.
In our bodies, free radicals can become a more serious threat, as they can lead to the progression of conditions such as atherosclerosis, or clogged arteries.
Antioxidants can be found in many foods. Vegetables and fruits are particularly rich sources of natural antioxidants. Common natural antioxidants include; carotenoids, Vitamin C and Vitamin E.
Carotenoids (beta-carotene, lycopene, lutein, etc.) are one group of phytochemicals that are commonly present in orange-colored foods such as carrots, tomatoes, oranges, etc.
Several studies have found that carotenoids could help protect LDL from oxidation. For example, one study found that short-term supplementation of lycopene products (30-50mg of lycopene per day) could raise our resistance to LDL oxidation (5).
Vitamin C, or ascorbic acid, is another natural antioxidant that is found in many citrus fruits such as oranges, lemons, tomatoes, kiwis, strawberries and peppers.
Research around vitamin C and its impact on LDL oxidation is still growing, with some research showing that it can protect HDL from oxidation and may have the potential to also protect LDL (5).
Last but not least, Vitamin E. Also called alpha-tocopherol, this phytochemical can be found in many plant-based oils such as sunflower and soybean oil, peanut butter, avocadoes, almonds, etc.
Lab trials have shown that vitamin E has great potential to promote heart health as it could protect against LDL oxidation (5).
Polyphenols are plant-based substances that are characterized by multiple phenol groups or ring structures and have linking hydroxyl groups.
Polyphenols have built a reputation as heart-healthy nutrients as studies have shown that it has antioxidant and anti-inflammatory capabilities that could protect against diseases such as heart disease and type 2 diabetes (6).
Curcumin, a polyphenol found in turmeric, has demonstrated that it has antioxidant and cholesterol-lowering powers. A curcumin supplementation (100 mg) could lower LDL levels in individuals with non-alcoholic fatty liver disease by 23%, according to one study (6).
Curcumin is not the only polyphenol that exhibits cholesterol-lowering capabilities. A study found that specific catechins in tea, such as Epigallocatechin-3-gallate (EGCG), lowers LDL cholesterol at 107 to 856 mg/day (6).
Since polyphenols encompass a wide array of compounds, the next two sections will talk more about the major types, including hesperidin and flavonoids.
Hesperidin is a compound that is commonly found in citrus fruits, especially oranges. Hesperidin has many heart-protective qualities. Hesperidin has shown the potential to lower cholesterol and blood pressure, and help with managing blood glucose. However, research on its health benefits is still an emerging area (7).
Flavonoids are found in plants and are known for their characteristic three-ring chemical structures. Flavonoids are of interest to heart health as they have antioxidant capabilities (8).
Common sources of flavonoids are tea, wine, grapes, berries, leafy vegetables, and onions. Flavonoids can be categorized into 6 types; flavonols, flavones, isoflavones, flavanones, anthocyanidins, and flavonols (8).
Quercetin is a common flavonol found in vegetables, fruits, red wine and tea. One study found that quercetin-rich onion juice could lower LDL cholesterol in patients with a higher level of cholesterol (8).
Anthocyanins present another type of flavonoid. They are a class of pigments that are responsible for giving blueberries, cranberries and cherries their distinctive colors and have the ability to lower LDL cholesterol in patients with high cholesterol (8).
Niacin is a type of B vitamin (vitamin B3) that plays a handful of essential roles in the body such as; helping our bodies break down nutrients to convert into energy, processing DNA, creating new cells, and calcium metabolism.
Niacin also acts as a popular cholesterol treatment. Several controlled clinical trials have shown that niacin can effectively lower LDL cholesterol levels while also raising HDL levels. Niacin is found in vegetables like green peas, asparagus, sweet potato, tomatoes, spinach and broccoli. Try this green pea smoothie for a good source of niacin!
Other Ways To Lower Cholesterol
Eating nutritious foods is not the only way to lower cholesterol. Simple lifestyle changes can prove to be an equally effective way for individuals to not only lower cholesterol but improve overall health. These include;
- Physical activity
- Stop smoking
- Managing stress
- Reducing alcohol consumption (9)
One nutrient you should be careful of is sugar. It is important to pay attention to which foods have added sugar in them. Drinking too much sugar is linked to an increased risk of heart disease, stroke, type 2 diabetes, dental cavities and types of cancer (10).
But it doesn’t mean you can never have those sugar drinks again! Pair a high-sugar drink with a high-protein, high-fiber meal to avoid blood sugar spikes.
Wanting to save time in making your own drink, you may choose to go with store-bought juices. But, these drinks may not be the healthiest option. Fruit juices tend to be high in sugar and vegetable juices can offer a high amount of salt.
1 serving size of Mott’s Garden Cocktail drink has 430 mg of sodium. While an eight-ounce serving of juice contains about 30 grams of sugar on average — that’s almost eight teaspoons. Way over your daily limit according to the World Health Association (11).
The best way to ensure you have the healthiest drink is to make them yourself. This way you can keep your sugar and salt consumption within normal guidelines.
Frequently Asked Questions
Is There A Best Time For Drinking Juice
There is no best time for drinking juice. Having juice any time you feel like it is a great idea. Mornings are a great time as they will provide you with the necessary nutrients and energy to kickstart your day. Others might say nighttime is the best to serve as a healthy treat to end a long day of work.
Which Juice Is Best For Lowering Cholesterol?
There is no one particular juice that is the best for lowering cholesterol. Your aim in choosing a juice should be to add as much fruit or vegetables as you like so that you can consume a variety of foods and nutrients into one.
What Is The Best Drink For Heart Health?
The best drink for your heart health is one that has fruits and vegetables that you enjoy. A great way to start eating better is to eat healthy foods that you love and put that in your juice so that you can have them all at once.
Can Juicing Lower Cholesterol?
11 Juice Recipes to Lower Cholesterol
Apple Beet Carrot Juice – Cook At Home Mom
This juice for heart health, tasty, and perfectly refreshing! It’s made with just three simple, wholesome ingredients, and you can use a juicer or blender to make it!
Carrot Apple Ginger Juice – Cook At Home Mom
This immune-boosting heart healthy juice recipe is delicious, easy to make, and so good for you! Whip it up using just 3 wholesome ingredients and your juicer in 5 minutes flat.
Carrot Ginger Turmeric – Our Plant Based World
This juicing recipe to lower cholesterol is the perfect immunity-boosting drink, there´s a secret ingredient that you´d never think of juicing and you may already have it in your fridge
Celery Cucumber Juice – Through The Fibro Fog
This heart healthy juice recipe is sweet from apples, and so healthy with leafy greens, ginger, and hydrating vegetables.
Apple Carrot Grape Juice – Sweet Simple Masala
Sweet, tart and loaded with antioxidants: this juice for heart health is made with apples, carrots, and grapes. The perfect way to start the day.
Beet Juice – Healthy Taste of Life
Thie beet juice is one of my favorite juicing recipes to lower cholesterol. This ingredient combination works in synergy and helps increase the bioavailability of multiple vitamins and nutrients
Pomegranate Juice Recipe To Lower Cholesterol – Healthy Taste Of Life
This heart healthy juice recipe is a great way to add more servings of cancer-fighting phytochemicals and vitamins to your diet, it has both anti-inflammatory and antioxidant properties
Green Juice – Planted In The Kitchen
This Green Juice recipe to lower cholesterol is refreshing and delicious! It’s made with a variety of fruits and vegetables as well as fresh ginger root which can give you a boost of antioxidants!
Kiwi Apple Juice – Our Plant Based World
This blend of kiwi, celery, and green apple is not only nutrient-dense, but also tastes great! This juice for heart health is the perfect pre-workout snack to give you energy and promote muscle growth. Give it a try today!
Carrot Juice Recipe To Lower Cholesterol – My Chefs Apron
Nothing is more refreshing than this carrot orange ginger juice. You don’t even need a juicer to make it.
Homemade Grape Juice – Oh So Delicious
There is nothing so sweet and delicious as chilled fresh juice! This homemade heart healthy juice recipe is one of the simplest and best juices you can make! You don’t even need a juicer to make it. It’s a recipe the whole family, especially kids, love! A perfectly refreshing drink to go with your snacks and meals.
There’s no scientific evidence that juice is any better than eating fruit or vegetables. But if you are having a difficult time meeting recommended guidelines juicing may help meet your needs.
If you’re having trouble picking one heart-healthy juice recipe, know that not one juice is better than another in terms of lowering cholesterol. The best way to choose juice recipes to lower cholesterol is to choose one that suits your preferences and have it regularly. So now go and enjoy your juice!