Lower Cholesterol with This Delicious Antioxidant Smoothie Recipe

Understanding Cholesterol and Why It Matters

Cholesterol is a waxy, fat-like substance that is found in all of our body's cells. We get cholesterol from two places - our liver produces it, and we also get it from foods that come from animals, like meat, eggs, and dairy products.

Cholesterol is essential for many bodily functions. It helps make hormones, vitamin D, substances that help you digest foods, and more. But too much cholesterol in your blood can increase your risk for heart disease and stroke.

The Two Types of Cholesterol

There are two main types of cholesterol:

• LDL cholesterol - the "bad" kind that can build up in artery walls
• HDL cholesterol - the "good" kind that carries cholesterol back to the liver where it can be removed from the body

When you get your cholesterol tested, you'll get readings for your total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides (another form of fat in your blood).

Ideal Cholesterol Levels

Here are the ideal levels, according to the American Heart Association:

• Total cholesterol: less than 200 mg/dL
• LDL cholesterol: less than 100 mg/dL
• HDL cholesterol: 60 mg/dL or higher
• Triglycerides: less than 150 mg/dL

How Lifestyle Changes Can Improve Cholesterol

In many cases, high cholesterol can be improved through lifestyle changes like:

• Following a heart-healthy diet low in saturated and trans fats
• Exercising regularly
• Losing extra weight
• Quitting smoking

Making smoothies is one delicious way to easily add heart-healthy nutrients to your diet.

Ingredients to Create a Cholesterol-Busting Smoothie

Here are some of the best ingredients to add to smoothies when your goal is getting cholesterol under control:

Oats

Oats contain a soluble fiber called beta-glucan which has been shown to help reduce both total and LDL "bad" cholesterol levels. The fiber binds to cholesterol-rich bile acids in your digestive system and escorts them out of the body before they can be reabsorbed.

Almonds

Almonds are loaded with healthy monounsaturated fats, fiber, vitamin E, magnesium and protein - a powerhouse combo for your heart and cholesterol levels. Studies show eating almonds can lower LDL cholesterol while preserving HDL "good" cholesterol.

Strawberries

The anthocyanins that give strawberries their red color are powerful antioxidants that help protect LDL cholesterol from oxidation. Oxidized cholesterol is more damaging to arteries than regular LDL. Strawberries also contain vitamin C and phytochemicals that improve heart health.

Spinach

Spinach is high in lutein, a carotenoid antioxidant thats been shown to reduce the risk for heart disease and stroke by preventing the oxidation of LDL particles. The folate in spinach also decreases blood levels of homocysteine, an inflammatory factor linked to cardiovascular issues.

Ground Flaxseed

Flaxseed is one of the richest sources of plant-based omega-3 fats called ALA. Studies demonstrate that adding flaxseed to your diet can lower total cholesterol and LDL while protecting HDL levels. The fiber in flax also binds to bile acids, just like oat fiber.

Cocoa Powder

Antioxidant flavonoids called cocoa flavanols in cacao help relax blood vessels, increase blood flow, and make platelets less likely to stick together and form clots. Multiple studies confirm dark chocolate or cocoa powder can significantly reduce LDL oxidation and improve cholesterol levels.

Tart Cherries

Tart cherries contain antioxidant plant compounds called anthocyanins that help decrease cholesterol oxidation and inflammation in arteries. Studies in animals fed tart cherry powder had marked reductions in total cholesterol and triglycerides.

Sample Cholesterol-Busting Smoothie Recipe

Now lets put it all together into a delicious cholesterol-lowering smoothie!

Ingredients:

• 1 cup almond milk
• 1 medium banana
• 12 cup frozen tart cherries
• 14 cup rolled oats
• 2 Tbsp ground flaxseed
• 1 cup baby spinach
• 14 cup plain Greek yogurt
• 1 Tbsp almond butter
• 1 Tbsp cocoa powder
• 1 cup ice

Instructions:

Add all the ingredients to a high-powered blender and blend until smooth. Taste and adjust flavors if desired by adding a natural sweetener like honey or more cocoa powder. Serve chilled.

Tips for Continued Success Improving Your Cholesterol

Drinking smoothies is a tasty way to help lower your cholesterol, but works best as part of an overall heart-healthy lifestyle. Here are some extra tips:

Increase soluble fiber

Soluble fiber has been proven particularly effective at reducing LDL cholesterol levels. Focus on eating more oats, barley, legumes, Brussels sprouts, apples, pears, and prune juice.

Eat more plant sterols

Plant sterols are compounds found naturally in plants that block the absorption of cholesterol. The top sources are pistachios, cashews, pumpkin seeds, lentils, beans, asparagus, olive oil, and avocado.

Lose weight if overweight

Weight loss boosts HDL, lowers LDL, triglycerides, and total cholesterol while also fighting inflammation and improving heart health. A loss of just 5-10% of your current weight can make a big difference.

Exercise 30+ minutes most days

Regular aerobic exercise such as brisk walking, swimming, or cycling increases HDL, lowers triglycerides, and keeps weight and other cardiac risk factors in check.

Limit saturated fat and sugar

Eating less saturated fat (especially from red meat and dairy) and sugar is key for reducing cholesterol long-term without medications.

Sticking with cholesterol-fighting smoothies along with other heart-healthy changes can help get your numbers where they need to be and keep your cardiovascular system strong.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.