4 Smoothies to Control Your Cholesterol Levels

• In addition to consuming things like these smoothies and eating a healthy diet, it's important that you follow the medical treatment given to you by a specialist if you need to control your cholesterol levels.

Reviewed and approved by the doctor Maricela Jiménez López.

Written by Okairy Zuñiga

Last update: 26 May, 2022

Cholesterol is a type of lipid found in the blood. There are 2 types of cholesterol:

• “Good” cholesterol (HDL) is important for preventing cardiovascular diseases.
• “Bad” cholesterol (LDL) is capable of causing chronic alterations in the functioning of the body.

Unfortunately, there is currently no 100% effective pharmacological treatment to control cholesterol levels. However, fortunately, there are various foods that will help you regulate bad cholesterol levels and raise the amount of good cholesterol in your blood.

In this article, we’ll share some recipes with you that contain helpful ingredients. Not only are the smoothies delicious, but they are an excellent option for consuming what your body needs without you even realizing it.

Which foods cause increased LDL cholesterol in the blood?

First of all, before discussing the foods you should include in your diet, let’s see which ones you should limit to control your cholesterol levels:

• Red meats
• Pork (including bacon, sausage, ham)
• Pastries
• Fried foods
• Cheese
• Ice cream

Overall, this information will help you to begin reducing your consumption of these foods. Thus, you can prevent damage and further damage to your body. Above all, it’s important to make a healthy change in your eating habits before beginning to add in the helpful foods to your diet.

The importance of HDL, or “good” cholesterol

When there’s enough HDL in the blood, it minimizes the possibility of suffering from the following conditions:

• Strokes
• Diabetic foot
• Thrombosis
• Alterations in brain circulation

What should you consume to control your cholesterol levels?

Fatty acids

First of all, Omega 3 and 6 fatty acids specifically contribute to maintaining a healthy heart.  They can also help lower blood pressure, help prevent the formation of blood clots, and even improve bone health and strength. Finally, they can be found in:

• Nuts
• Ground flaxseeds
• Lentils
• Avocados
• Broccoli
• Fish (sardines, salmon, tuna)

Antioxidants

Overall, antioxidants reduce “bad” cholesterol by prolonging the life of “good” cholesterol. Because there are so many different types of antioxidants, each one can benefit something different. For example, the foods listed below are rich in Vitamins E and C and have the antioxidant betacarotene. This is great for not only your health but also for reducing bad cholesterol.

They can be found in:

• Vegetables (aubergines, carrots, turnips)
• Fruit (mangoes, mandarin oranges, pineapple, papaya, peaches)

Next, let’s take a look at some great recipes.

1. Beet, orange, and blueberry smoothie

Beets provide nutrients such as Vitamin A, the Vitamin B-complex, and Folic Acid. More so when combined with other ingredients like strawberries, blueberries, oranges, and oats, you can make a smoothie that’s ideal for controlling your cholesterol levels.

Ingredients

• 1 beet
• 6 strawberries
• ¼ cup of blueberries (37.5 g)
• The juice of 2 oranges
• 1 tablespoon of oat bran (10 g)
• ½ glass of water (100 ml)

Method

• First, put all the ingredients in the blender and start to blend them until you get a smooth mixture with no lumps.
• Also, you can consume this smoothie daily and even on an empty stomach.

2. Apple, spinach and parsley smoothie

Both spinach and parsley are vegetables that contain nutrients that work to control your cholesterol levels. Plus, they’re rich in fiber, antioxidants, and unsaturated fats. Thus, they’re great to add to your diet to help prevent any health risks.

Ingredients

• 1 apple
• 1 cup of spinach leaves (30 g)
• ½ cup of parsley (15 g)
• Ice (to taste)

Method

• To begin, put all the ingredients in the blender and blend.
• Finally, you can drink this smoothie every day without worrying about any health risks.

3. Lemon, garlic and cabbage smoothie

Cabbage is the solution to lower cholesterol levels naturally. The amount of vitamins, antioxidants, and fiber that this vegetable contains directly influences cardiovascular health. Another thing, you won’t have to worry about the taste of cabbage in this smoothie, because the taste of the lemon will make it less strong.

Ingredients

• 2 garlic cloves
• ¼ small cabbage
• The juice of 3 lemons
• ½ cup of water (125 ml)

Method

• First, crush the garlic cloves.
• After, wash and chop up the cabbage. Add it to the blender along with the lemon juice, water, and garlic cloves.
• Next, blend everything for a few seconds and then strain the mixture.
• Lastly, you should drink ½ a cup a day to lower your cholesterol.
• However, you shouldn’t consume this shake for a prolonged period of time, as it can weaken your thyroid gland.

4. Vegetable pear, celery, and pineapple smoothie

Moreover, celery is a vegetable rich in water that helps keep your arteries clean. Finally, pineapple won’t only add flavor to this smoothie, but will also complement the contribution of vitamin C and antioxidants.

Ingredients

• 1 piece of vegetable pear
• 1 slice of pineapple
• 2 celery stalks

Method

• First, blend all the ingredients until the smoothie acquires a smooth consistency.
• Finally, consume it once a day on an empty stomach to optimize results.

Monitor your cholesterol levels

No matter what, it’s important for people who have been diagnosed with changes in cholesterol levels to get frequent medical checkups. The frequency of these visits will certainly depend on blood cholesterol levels and the risk of cardiovascular disease present.

In addition to consuming things like these smoothies and eating a healthy diet, it’s important that you follow the medical treatment given to you by a specialist.