If you have high cholesterol, you can make several changes to your diet to get better. In fact, there are foods that can help you not only lower "bad" (LDL) cholesterol, but also improve "good" (HDL) cholesterol. Making a smoothie is a very effective way to get them into your diet. You can blend fruits, vegetables and other ingredients targeted to fight cholesterol. Thanks to these tasty and nutritious smoothies, the values will return to normal.
Steps
Part 1 of 3: Choose Anti-Cholesterol Ingredients
Step 1. Make a vegetable or vegetable smoothie
It is a food group that allows you to make excellent smoothies and lower cholesterol. These foods are high in fiber and antioxidants.
- Make the smoothie with one serving of greens or greens, such as 80-150 grams of leafy greens.
- Here are some of the most effective vegetables and greens for lowering cholesterol: dark leafy greens (such as spinach, kale, or chard), carrots, squash, cucumbers and celery.
- If the idea of a vegetable or vegetable smoothie doesn't appeal to you, you can mix these ingredients with fruit: the taste will be decidedly less.
Step 2. Choose fruit rich in antioxidants
Fruit is commonly used to make smoothies. Sweet, nutritious and low-calorie, it allows you to make healthy and anti-cholesterol smoothies.
- In addition to being low in calories, fruit is high in fiber and antioxidants that can help lower cholesterol.
- Regardless of which fruit you use, be sure to keep portions under control. Choose a small fruit or half a cup of diced fruit.
- Some of the most effective fruits for lowering cholesterol: blueberries, apples, grapes, strawberries, avocados and citrus fruits.
Step 3. Use high fiber oats
This ingredient is known to be effective in lowering and controlling cholesterol. Use it not only to make oatmeal, but also to make a smoothie.
- Oats are particularly effective in fighting cholesterol because they are rich in soluble fiber. This type of fiber (which is also found in red beans, barley and plums) lowers "bad" cholesterol, or LDL, in a targeted manner.
- Oats are considered a whole grain, so they should be dosed accordingly. When you eat it or add it to a smoothie, measure out about half a cup of flakes, or 60 grams in total.
- In the supermarket you can find different types of oats: flakes, instant and so on. Although the origin is the same, the processing is different. To make a smoothie, you should opt for whole grain oats.
Step 4. Include a source of healthful fats
It is known that they are good for the heart and help lower cholesterol. Add them to the other ingredients to boost the smoothie's anti-cholesterol properties.
- Some foods contain high amounts of unsaturated fats (the good ones), such as omega-3s. They help lower "bad" cholesterol and increase "good" cholesterol.
- Here are some foods that contain fats suitable for smoothies: walnuts, almonds, avocados, flax seeds, chia seeds, and hemp seeds.
- If you use a high-powered blender, nuts and seeds will acquire a smooth, creamy texture. If you don't have such a blender, buy some nut butter (like almond butter). Avocado is practically tasteless and makes the smoothie even creamier.
- For nuts and seeds, measure a handful per smoothie. Since avocado falls into the fruit category, use 100 grams per smoothie.
Step 5. Add some orange juice
The choice of blending liquid is essential for making a good smoothie, as it makes it pleasant to drink. Fortified orange juice will facilitate the consumption of the drink, not to mention that it will help fight cholesterol.
- Some companies produce orange juice fortified with plant sterols or stanols. These ingredients are extracted from plants and help block the absorption of cholesterol.
- Orange juice enriched with plant sterols can help lower "bad" cholesterol, LDL, by about 5-15%.
- To achieve this, you need to drink or use 250 milliliters of fortified orange juice. When making the smoothie, measure out about 250 milliliters of orange juice and use it instead of water or milk.
- You can also use other drinks, such as almond milk, soy milk, water, coconut water, or skim milk.
Step 6. Add whey protein powder
The smoothie will be even richer in protein and will acquire additional anti-cholesterol properties.
- Whey proteins represent one of the two classes of milk proteins (the others are called "caseins"). You can find those in powder form in well-stocked supermarkets, pharmacies and wellness stores.
- According to some studies, incorporating whey protein into your diet helps lower LDL cholesterol and cholesterol levels in total.
- It's easy to use them to make a smoothie. Calculate a serving or spoonful of smoothie powder. Read the instructions or the label for exact doses.
Part 2 of 3: Making Anti-Cholesterol Smoothies
Step 1. Make a blueberry and avocado smoothie that's high in healthy fats and effective in fighting cholesterol
It will also have a creamy texture thanks to the avocado.
- Blend the following ingredients: a cup of frozen blueberries, half an avocado, a cup of coconut water, squeezed juice from one lime, a dose of vanilla whey protein powder, and four ice cubes.
- Blend until you get a homogeneous mixture. Taste the smoothie. If you think it should be sweetened, add stevia or honey.
- Also, if you want to boost its nourishing properties, try adding a handful of dark leafy vegetables like spinach or kale. This recipe allows you to make a single smoothie.
Step 2. Make a chia and berry smoothie
Chia seeds also have an ideal texture for smoothies. Plus, they allow you to fill up on fiber and healthy fats.
- Blend the following ingredients: half a cup of blueberries or acai berries, two cups of unsweetened almond milk, and two tablespoons of chia seeds.
- Blend until a homogeneous consistency is obtained. Taste the drink. If you think it should be sweetened, add stevia or honey to taste. Serve it immediately. This recipe allows you to make a single smoothie.
Step 3. Make a classic vegetable smoothie
It will allow you to have a healthy meal or snack. The recommended ingredients are rich in fiber and antioxidants, and also optimize cholesterol values.
- Blend the following ingredients: half a cucumber with the peel, 80 grams of chard, two celery stalks, a medium peach, a medium peeled orange, a quarter of an avocado and 120-180 milliliters of water.
- Blend the ingredients until you get a smooth consistency. Taste the smoothie and, if you want it to be sweeter, add some honey. This recipe allows you to get two servings.
Step 4. Make an oat and fruit smoothie
Oats are very effective for lowering cholesterol, but you don't have to use them just for making soups. If you add it to a smoothie, it will give it a creamy texture and make it high in soluble fiber.
- Blend the following ingredients: 60 grams of oat flakes, 60 milliliters of water, half a cup of milk, 100 grams of Greek yogurt, half a teaspoon of cinnamon, an apple without a core, a teaspoon of vanilla, a date, a splash of lemon juice and a few ice cubes.
- Blend the ingredients until you get a smooth and creamy consistency. Taste the smoothie and sweeten it to taste. If you want it sweeter, add a pinch of maple syrup. This recipe allows you to get only one smoothie.
Part 3 of 3: Changing Your Diet and Lifestyle to Lower Cholesterol
Step 1. Choose lean cuts of meat
Supplementing your diet with cholesterol-lowering smoothies helps protect the cardiovascular system. However, this is not enough: you have to be careful every time you prepare a meal. For example, always choose lean proteins.
- Certain types of meat and protein sources are high in fats, often saturated, which alter cholesterol values.
- Avoid fatty cuts of meat and processed meats, such as sausage, bacon, mortadella, fatty beef, hot dogs, cured meats, and sausages.
- If you decide to eat them, do it only occasionally and don't overdo it. One serving shouldn't exceed 85-100 grams.
Step 2. Avoid refined carbohydrates, such as sugar, which can affect cholesterol levels much more deleteriously than fatty or processed meats
They need to be drastically limited to keep cholesterol under control.
- According to some studies, diets high in refined carbohydrates cause an increase in cholesterol and triglycerides.
- Refined carbohydrates include foods like white bread, white rice, pizza, sugary breakfast cereals, pastries, and foods rich in sugar (sweetened drinks, ice cream, cakes, and candy).
- If you decide to eat them, observe the recommended portions on the package. For example, if you are craving ice cream, just eat a small bowl.
Step 3. Consume adequate amounts of fiber
In addition to avoiding foods that can raise cholesterol, you need to consume foods that help lower cholesterol. Prefer fiber-rich ones to combat it.
- Foods rich in fiber directly lower cholesterol. Incorporating them into your diet will help you fight it.
- Some of the highest fiber food groups: fruits, vegetables, legumes and whole grains.
- Every day, consume a wide variety of these foods to meet your nutritional needs. Women should take 25 grams per day, while men about 38 grams.
Step 4. Exercise regularly
In addition to changing your diet, you can improve your lifestyle. For example, exercising regularly is effective in lowering cholesterol.
- According to some studies, physical activity helps fight cholesterol by increasing the "good" cholesterol (HDL) and lowering triglycerides. On the other hand, it does not lower LDL cholesterol values.
- During the week it is recommended to do both aerobic and resistance activities.
- Aim for 150 minutes of moderate-intensity aerobic or cardiovascular activity each week. Try exercises like running, jogging, elliptical, swimming, dancing, and biking.
- Add 1-2 days of weight lifting. Work out for 20 minutes and make sure you are working the major muscle groups. Try lifting weights, otherwise do yoga or Pilates.
Step 5. Limit alcohol and smoking
In addition to physical activity, try to reduce your alcohol consumption and seriously consider quitting smoking. Both of these vices can negatively affect cholesterol values.
- Smoking harms the body in several ways, such as hardening the arteries and increasing blood pressure.
- Quitting smoking can help raise HDL (the "good") cholesterol, lower blood pressure, and lower your risk of heart disease. Stop abruptly or follow a schedule to help you do so.
- Just like smoking, overdoing alcohol can also affect cholesterol and lipid values. Women should not drink more than 1 glass per day, men 2.
Advice
- Smoothies are great for absorbing nutrients that are effective for lowering cholesterol.
- Be careful with the ingredients you use. Overdoing it with sugar is not recommended.
- Smoothies can help lower cholesterol, but try to make other dietary changes to have a healthy cardiovascular system.
