If cholesterol levels are raised, the addition of a green smoothie per day (as part of a balanced and healthy diet) can help lower bad cholesterol while increasing good cholesterol.
While vegetarian diets are good for lowering cholesterol and reducing the risk of cardiovascular disease, you don’t have to go vegan in order to reap some of the cholesterol-lowering benefits of plant-based foods, as a few shakes greens a week you will be able to reduce it naturally.
As for fruits and vegetables that may provide some cholesterol-lowering benefit, some studies (The Journal of Nutritional Biochemistry) have shown that strawberries can be very effective. Apples, as well as other fruits and vegetables in the diet, also serve this function. The cholesterol-lowering benefits of green smoothies and a whole food diet may be the best option.
Green smoothies to lower cholesterol
Green smoothies, like fruits and vegetables, don’t contain any saturated or trans fats, so they’re a great alternative. The addition of fruits and vegetables to the diet in the form of green smoothies could be effective in helping to lower bad cholesterol levels.
All fruits and vegetables should provide some benefit, and the research specifically points to apples, strawberries, and avocados.
1. Apple and avocado smoothie
- 1 apple without pit
- 2 tablespoons of hemp seeds
- 1/4 avocado
- 236 ml almond milk
- 2 cups spinach
2. Strawberry lemonade
- 10 medium strawberries
- 1/2 lemon without seeds or peel
- a frozen banana
- 3 collard greens, stems removed
- 2 tablespoons chia seeds, soaked for 5 minutes
- 8 ounces unsweetened almond milk
3. Tropical smoothie
- 1/4 avocado
- half a pear
- 1 regular cup diced pineapple/pineapples
- fresh spinach a good amount
- 1/4 grated ginger
- Pre-soak chia seeds and add 2 tablespoons to your smoothie
- 150 ml almond milk