Smoothies To Lower Cholesterol 

If you’re reading this article, you’re likely looking for diet strategies to lower cholesterol. Good thing I have over 20 smoothies to lower cholesterol to share with you today! 

You’ve also likely heard that cholesterol is bad for us, and we should avoid it at all costs.

But what really is it and what does it mean for our health?

Keep reading to find out more about cholesterol, its role diet and heart health, and more specifically, smoothies for high cholesterol.

Top Takeaways

• Cholesterol, a waxy substance in the body and food, includes LDL (bad) and HDL (good) types. LDL cholesterol can lead to artery blockages, while HDL cholesterol supports overall health.
• Dietary changes play a crucial role in reducing bad cholesterol and minimizing the risk of heart problems. Foods rich in soluble fiber, plant sterols, antioxidants, and omega-3 fats are essential for heart health.
• Smoothies are a convenient method to incorporate cholesterol-lowering ingredients into your diet. Ingredients like legumes, oats, vegetables, omega-3-rich seeds, avocados, and fruits can be blended into heart-healthy smoothies.
• Moderation is key when consuming smoothies to avoid excessive sugar intake or fiber, which can have adverse effects. Careful ingredient selection and portion control are essential when making cholesterol-lowering smoothies to promote overall heart health.

Pin It For Later!

Cholesterol And Health

Cholesterol is a waxy substance that can be found naturally in our bodies as well as in the food we eat. There are two main types of cholesterol known as low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol (1).  

LDL cholesterol is commonly known as ‘bad’ cholesterol. This type of cholesterol travels to the blood and can cause plaque build-up in the arteries. As the plaque builds up over time and the artery walls become narrower, the blood is unable to flow through the body properly. This can lead to negative health effects such as a stent placement, peripheral artery disease, heart attack or stroke.

HDL cholesterol on the other hand is known as ‘good’ cholesterol. This type of cholesterol travels away from the arteries and to the liver where it is recycled. In doing so, the artery walls remain healthy. Other functions HDL cholesterol has inside the body includes making vitamin D, making important hormones, and keeping cells healthy.

Therefore, while we want to avoid some types of cholesterol, other types can improve our overall health. One way to make sure we are getting the right type of cholesterol is through our diet. In fact, smoothies are a great option to do just that!

The Role Of Diet In Lowering Cholesterol

Implementing some small dietary changes can help lower bad cholesterol and in effect reduce your risk for heart attack and stroke.

One way of reducing bad cholesterol in the diet is through incorporating foods high in soluble fiber. Fiber is a part of plants that our bodies cannot break down. There are two main types of fiber, including soluble fiber and insoluble fiber (2).

Soluble fiber is important in reducing bad LDL cholesterol. Not only does it help the body decrease its production of cholesterol, but it also reduces the amount of cholesterol absorbed from our food. Oats are a great source of soluble fiber.

Another way of lowering bad cholesterol is through including plant sterols (recommended by the Portfolio diet) and antioxidants in the diet.

Plant sterols are found naturally in anti inflammatory plant foods such as fruits, vegetables, nuts, seeds, and oils. Consuming foods high in plant sterols is an important component in lowering LDL cholesterol in the body. This is because when consumed, they compete with dietary cholesterol for absorption (3).

Foods high in antioxidants are beneficial in lowering bad LDL cholesterol as they neutralize a compound known as free radicals that can cause LDL cholesterol to stick to artery walls (4).

Lastly, omega-3 fats can also impact levels of cholesterol in the body. Omega-3 fats are a type of unsaturated fat, otherwise known as ‘healthy’ fat. These fats are typically found in foods like flaxseed, hemp seed and chia seed and fatty fish like salmon. When consumed, omega-3 fats help lower bad cholesterol and increase levels of HDL cholesterol in the body (5).

Can Smoothies Help Lower Cholesterol?

Low cholesterol smoothie recipes are a great way to help lower bad LDL cholesterol and increase good HDL cholesterol in the diet. This is because they contain a wide range of plant foods that are high in soluble fiber, plant sterols, antioxidants, and omega-3 fats.

Smoothie Ingredients That Can Help Lower Cholesterol

Some foods that are beneficial for lowering cholesterol include:

• Legumes

• Oats

• Barley

• Vegetables like carrots, spinach, kale, squash, pumpkin, apples, broccoli, cauliflower, peas

• Omega 3 rich seeds like Flax seeds, Hemp seeds, chia seeds, Walnuts and Sesame seeds 

• Avocados

• Fruit like berries, citrus fruit mangoes, kiwi, watermelon, apples that are found in natural drinks and juice recipes to lower cholesterol  

•  Cocoa

These ingredients work to lower cholesterol levels as they are digested. Once consumed, the foods break apart into their respective nutrients which then take action in the body.

This includes inhibiting the absorption of bad cholesterol, decreasing the body’s production of bad cholesterol, destroying free radical compounds that support bad cholesterol in the body, and promoting good cholesterol levels.

Smoothie Recipes To Lower Cholesterol

Using the above information, I’ve compiled a list of heart healthy smoothies for cholesterol. Let me know which one of these heart healthy shakes if your favorite! 

Chocolate Avocado Weight Loss Smoothie– The Heart Dietitian

Two main ingredients in this smoothie are oats and cocoa powder. Oats are known to be high in soluble fiber while cocoa is a great source of antioxidants in the diet! Making this one of the best smoothie recipes to lower cholesterol. 

Anti-Inflammatory Smoothie– The Dizzy Cook

This anti-inflammatory smoothie contains a healthy serving of spinach. Spinach is known to be a good source of fiber, antioxidants, and plant sterols. It can also help lower blood pressure, so you can add this drink to the list of smoothies to lower cholesterol AND blood pressure. 

Watermelon Weight Loss Smoothie– The Heart Dietitian 

While watermelon is chalked full of antioxidants, other ingredients in this smoothie such as hemp seeds contain important omega-3 fats. One of the top heart healthy shakes indeed.  

Apple Kiwi Green Smoothies– Simply Whisked 

This made the list of shakes to lower cholesterol because apples, kiwis, and spinach are all amazing sources of antioxidants and plant sterols, which contribute to a low cholesterol diet!

Pineapple Weight Loss Smoothie– The Heart Dietitian

This pineapple smoothie contains chia seeds which are known as an excellent source of both fiber and omega-3 fats.

Apple Oat Smoothie– Cooktoria

As mentioned, oats are a great ingredient to include in smoothies due to their high fiber content. Along with oats, this smoothie also includes almond butter which is high in omega-3 fats, antioxidants, and plant sterols.

A Black Bean Smoothie That Tastes Like Chocolate– The Heart Dietitian

This smoothie is packed with important ingredients including cocoa powder, avocado, black beans, and more. While avocado is high in omega-3 fats, cocoa powder contains high levels of antioxidants and black beans supply fiber.

Beet & Pomegranate Glow Smoothie– Foodess

Berries, apples, and pomegranates are all great sources of plant sterols and antioxidants to help lower bad cholesterol in the diet!

Red Bean Smoothie With Cherries And Dates– The Heart Dietitian

While the red beans provide fiber in this smoothie, cherries and spinach provide high amounts of antioxidants and plant sterols for a well-rounded smoothie!

Beet Blueberry Antioxidant Vegan Smoothie– Just Beet It

The blueberries, spinach, and beets in this smoothie recipe provide an excellent source of antioxidants, plant sterols, and fiber.

Creamy Avocado Peanut Butter Smoothie– The Heart Dietitian

This creamy avocado peanut butter smoothie has all the amazing ingredients right there in the name. Both peanut butter and avocado are a great source of omega-3 fats that contribute to healthy arteries!

Dreamsicle Protein Smoothie– Son Shine Kitchen

The orange juice and flax seeds in this recipe are truly the star of the show, containing high levels of antioxidants, plant sterols, fiber, and omega-3 fats.

Pecan Pie Smoothie With No Added Sugar– The Heart Dietitian

Pecans are a great source of omega-3 fats while soy derived products such as the soy milk used in this recipe are high in antioxidants.

Minty Green Avocado Smoothie– Foodess

This drink is one of the low cholesterol smoothie recipes that is pretty tasty too. A minty green avocado smoothie provides a good mix of antioxidants, fiber, omega-3 fats, and plant sterols in the diet.

Pea Smoothie With Frozen Green Peas– The Heart Dietitian

Green peas, the star player in this recipe, contain both antioxidants and fiber, it’s one of the most loved heart healthy smoothies for cholesterol from my clients.

Mango Spinach Smoothie– A Paige Of Positivity

The spinach and mango in this smoothie recipe contribute to high levels of antioxidants, plant sterols, and fiber to help lower bad cholesterol in the body!

White Bean Smoothie With Tropical Flavors– The Heart Dietitian

While the kidney beans included in this recipe contain high amounts of fiber, mangos are a great source of antioxidants and flax seeds contain high levels of omega-3 fats. This is another to add to the list of smoothies to lower cholesterol AND blood pressure. 

Pumpkin Pie Healthy Smoothie– Son Shine Kitchen

Pumpkin is an excellent ingredient to include in smoothies due to its high levels of antioxidants and fiber it contains!

Spinach Tofu Smoothie– Soya Eats 

Spinach, kiwi, soy milk, and tofu all provide antioxidants to the body. I dare you to add tofu to your spinach – you will be pleasantly surprised by the taste and a reason why it’s made the list of shakes to lower cholesterol. 

Vegan Blackberry Smoothie (High-Protein Recipe!)- Hurry The Food Up

This super smoothie contains amazing ingredients that all contribute to a cholesterol lowering diet. While blackberries, mango, and soy milk contain antioxidants, oats contain high amounts of fiber, and pumpkin seeds, and almond butter contribute to omega-3 fats and plant sterols.

Tips For Incorporating Smoothies To Lower Cholesterol

Incorporating smoothies for high cholesterol into a regular part of your healthy diet can be easy if you follow these simple tips!

First, always keep frozen fruit or vegetables and your milk of choice on hand. These are generally the base of every smoothie and can be built upon by adding whatever ingredients you choose to change the flavor and nutrient profile.

Secondly, having dry ingredients available at your disposal such as oats, flax seeds, chia seeds, and cocoa powder can also help you incorporate more smoothies to lower cholesterol in your day-to-day life. These ingredients are great as they have a long shelf life and will last for many future smoothies!

Lastly, you can even prep smoothie cubes for an even quicker meal on the go! Simply make your smoothie ahead of time and freeze it in ice cube trays for future use. When you need a quick fix, add a couple cubes and milk to your blender and off you go!

While shakes to lower cholesterol are a great way of incorporating cholesterol lowering ingredients in your diet, it is important to be mindful of portions when consuming them.

Have you ever heard the saying too much of a good thing? This can apply to smoothies because despite how easy and delicious they may be, too much can cause complications.

For instance, smoothies are generally high in sugar due to the fruits used. Although it is naturally derived sugar, this can negatively affect your blood sugar levels and lead to issues such as high blood pressure or inflammation if too much is consumed (6).

Alternatively, consuming too much fiber in one day can also have negative health effects. For example, it may lead to abdominal discomfort or constipation (7).

Therefore, it’s important to remember to consume smoothies in moderation. Limiting yourself to one smoothie a day will not only help you lower your cholesterol, but it will also protect your body from unnecessary side effects.

Common Mistakes To Avoid When Making Smoothies

Some common pitfalls that people often encounter when making smoothies to lower cholesterol may be adding too much sugar or not incorporating enough fiber. Below are a couple suggestions to avoid these problems.

A great way to limit the amount of sugar in your smoothie is to keep an eye on the amount of fruit used. Instead of having a smoothie full of your favourite sweet berries, opt to mix in some vegetables. For instance, a great smoothie combination is blueberries and spinach.

Iif you are choosing to use a sweetener in your smoothie such as maple syrup of honey, only use it in small amounts. Anything over 1 tablespoon per smoothie may lead to an overload of sugar being consumed. 

High blood pressure and inflammation in particular can undermine the efforts to lower bad cholesterol (6). This is because they both contribute to problems with blood flow, which is the main issue that reducing cholesterol intake is trying to address.

One way to ensure you are incorporating enough fiber in your smoothie is by opting for whole fruits and vegetables. For instance, instead of using orange juice in your smoothie, choose an orange instead. Both options offer the similar nutrients however the whole fruit includes added fiber that juices do not.

Another option is to include whole grains in your smoothie. Whole grains have not been processed and contain higher levels of fiber than their counterparts. This includes ingredients such as oats or barley.

Legumes are also a great option that provide added fiber and can be easily added to smoothies as a cholesterol lowering option. This includes ingredients such as black beans, chickpeas, and green peas.

While too much fiber as mentioned above can be a bad thing for our health, so can too little fiber. A diet low in fiber has been linked to health problems such as heart disease and therefore undermines the efforts made to lower cholesterol (7).

Additional Articles To Lower Cholesterol

How Long Does It Take To Lower Cholesterol

The Best Coffee Creamer for High Cholesterol

Cholesterol and Menopause Diet

Butter vs olive oil

Final Thoughts

One way to ensure we are getting the right type of cholesterol and lowering the bad type is by consuming smoothies to lower cholesterol. Smoothies for high cholesterol contain excellent ingredients that support the consumption of fiber, plant sterols, antioxidants, and omega-3 fats.

By keeping key ingredients on hand and prepping low cholesterol smoothie recipes ahead of time, they can easily be incorporated into your everyday routine. However, it is important to keep in mind portions as it is best to consume smoothies in moderation.

When making smoothie recipes to lower cholesterol at home, always be conscious of the ingredients you are using to ensure common pitfalls such as too much sugar or not enough fiber can be avoided.

Tell me below what smoothie you are going to try, and what our favorite heart healthy shake ingredient is!

Article was written by Brooke Harris. Reviewed by Veronica Rouse, MAN, RD, CDE.