Try one of these nutrient-dense smoothies for lowering cholesterol! Smoothies are an ideal way to pack in fiber, vitamins, and antioxidants to help lower your cholesterol levels.
Smoothies are a great way to pack in heart-healthy ingredients that can help lower cholesterol. All of the smoothies in this list are refined-sugar-free, full of antioxidants, and a good source of fiber!
What is cholesterol?
Blood cholesterol is a waxy, fat-like substance created by your liver that’s necessary for good health! It’s important for digestion and making hormones, but your body makes all the cholesterol it needs.
That’s why it’s important to limit dietary cholesterol that’s found in meat, poultry, seafood, eggs, and high-fat dairy products.
When you get your cholesterol numbers checked, they typically look at:
- LDL or “bad” cholesterol: High levels of LDL cholesterol can lead to the buildup of plaque in your arteries.
- HDL or “good” cholesterol: Carries cholesterol from other areas of your body back to your liver.
- Triglycerides: A type of fat in your blood that your body utilizes for energy. A high level of triglycerides and LDL cholesterol can increase your risk of a stroke or heart attack.
The most prevalent cause of high cholesterol is an unhealthy lifestyle, including an unhealthy diet, lack of exercise, and smoking. Genetics and medical conditions can also cause high cholesterol.
DISCLAIMER: I am not a doctor and this article is not medical advice. The information, including but not limited to, text, graphics, images, and other material contained on this website are for informational purposes only.
Foods to Help Lower Cholesterol:
Diet can play a vital role in lowering your cholesterol! Here are some foods that are great for smoothies AND help improve good cholesterol.
- Oats – Contains soluble fiber, which is shown to reduce LDL cholesterol. Soluble fiber can lessen the absorption of cholesterol into your bloodstream. Add 1/3 cup of rolled oats to your next smoothie!
- Nuts – Add 1/4 cup of walnuts to your next smoothie. Nuts are a good source of monounsaturated fats. They’re high in calories and do contain some saturated fat though, so eat them in moderation.
- Citrus – Contain flavonoids and soluble fiber!
- Apples & pears – Contains a lot of pectin, a type of fiber that can lower cholesterol. Pears are a great addition because the skin is thin and blends nicely into a smoothie.
- Avocado – A rich source of monounsaturated fatty acids and fiber! Add 1/2 cup of ripe, hass avocado to your next smoothie for an ultra-creamy texture.
- Berries – A rich source of bioactive compounds with anti-inflammatory effects and soluble fiber.
- Grapes – Grapes are such a great addition to smoothies! They’re bursting with juicy sweetness. And they’re packed with immune-boosting vitamin C and plenty of fiber. They also double as a liquid base since they’re 82 percent water.
- Spinach & greens – Helps clear your arteries of LDL cholesterol. Add a handful of baby spinach to your next smoothie! You will hardly notice it’s in there.
- Chia seeds – A good source of omega-3 fatty acids, thought to reduce the risk of cardiovascular disease. Add one tablespoon of chia seeds to your next smoothie! They taste great in any type – green, fruit, or chocolate.
Foods to Avoid with High Cholesterol:
Fortunately, high-fat foods you need to avoid aren’t in smoothies! If you’re not careful though, smoothies can turn into refined sugar bombs. For the best results, use whole foods and plant-based ingredients with no added sugar.
- Refined sugar – Avoid baked goods and treats, ice cream, donuts, and other foods made with lots of refined sugar and saturated fat!
- Processed meats – Avoid hot dogs, bacon, sausage, and other processed meats.
- Red meat – Avoid high-fat cuts of meat from beef, pork, and lamb. Limit your consumption of meat and stick with smaller portions of lean cuts like sirloin or filet mignon.
- Fried foods – Fried foods are high in saturated and trans fat, plus loaded with calories! It’s best to avoid deep-fried foods.
- Full-fat dairy – Full-fat dairy products are high in saturated fat. Switch to fat-free or low-fat versions.
Smoothies to Lower Cholesterol:
These low cholesterol smoothies are refreshingly sweet and nutritious! Feel free to customize them to make them your own.
And remember to use non-fat, unsweetened Greek yogurt when the smoothies call for Greek yogurt.
1. Frozen Spinach Smoothie
Frozen spinach is a great way to make green smoothies because it doesn’t perish quickly like fresh spinach.
This refreshingly sweet smoothie is packed with immune-boosting foods like pineapple, mango, leafy greens, and avocado!
Pineapple contains phytochemicals with anti-inflammatory effects, plus it naturally sweetens the smoothie with no need for added sugar. This revitalizing smoothie is a great way to kickstart your day.
2. Tropical Spinach Cucumber Smoothie
Cucumbers are high in pectin, a soluble fiber thought to decrease the levels of blood cholesterol. They’re also a good source of vitamin K and flavonoids – antioxidants shown to protect against heart disease.
This spinach cucumber smoothie is loaded with fiber, antioxidants, and vitamins to boost your immunity, plus it’s low in calories!
This is one of my favorite detox smoothies and it’s naturally gluten-free, dairy-free, and vegan, with no refined sugar!
3. Strawberry Cucumber Smoothie
This smoothie is bursting with juicy strawberries and crisp cucumber! It’s summertime in a glass and it’s the perfect way to flush out toxins. Sweet, refreshing, and jam-packed with antioxidants!
It’s naturally sweetened with banana and orange juice with zero refined or added sugars.
4. High Fiber Smoothie
This strawberry raspberry smoothie packs in 18 grams of fiber! This is one of my favorite smoothies on Sip Sip Smoothie. It has a sweet-tart zing from frozen raspberries and added texture from oats and chia seeds.
Soluble fiber is a good way to decrease the absorption of cholesterol into your bloodstream and help lower your LDL cholesterol levels.
This breakfast smoothie has a little bit of everything, with plant-based protein, whole grains, healthy fats, and essential vitamins. I like to top it with raw oats and cacao nibs.
5. Pineapple Apple Smoothie
Pineapple is one of my favorite smoothie ingredients! It brightens up ANY smoothie with its sweet, tangy punch and tropical vibes.
It also contains bromelain, a proteolytic enzyme found in the juice and flesh that may have anti-inflammatory properties.
This pineapple apple smoothie is full of sweet pineapple, crisp apple, banana, lime, almond milk, and Greek yogurt. To get the most fiber from the apple, don’t peel it. Soluble fiber prevents cholesterol from building up in your bloodstream.
6. Strawberry Oatmeal Smoothie
Raw oats are a nutritious and satisfying addition to smoothies! They add a subtle oatmeal flavor, chewy texture, and a good amount of fiber and antioxidants. One cup of oats boasts 9 grams of dietary fiber and 12 grams of protein.
You can add oats to any smoothie, but I love them with strawberries! This strawberry oatmeal smoothie tastes like a dream, plus it’s jam-packed with flavonoids, anthocyanins, and ellagitannins – antioxidants with anti-inflammatory properties.
7. Pear Banana Protein Smoothie
Pears add a natural sweetness and crisp flavor to this protein smoothie! Plus this adorable, bell-shaped fruit is chock full of health benefits.
Pears are a good source of both soluble and insoluble fiber! A fiber-rich diet can reduce cholesterol levels and support good digestion and a healthy gut. Pears are full of plant compounds and antioxidants that help fight inflammation and boost heart health!
This pear banana smoothie tastes like a milkshake, but it’s made with simple ingredients like banana, pear, oats, almond milk, and plant-based protein powder. You can use whey protein if you prefer though.
8. Strawberry Kale Smoothie
I highly recommend a Vitamix or high-speed blender for this one! As much as I love Kale in smoothies, it’s harder to break down than other ingredients. If you don’t have a high-speed blender, swap the kale with baby spinach.
This strawberry kale smoothie features sweet strawberries, tangy pineapple, leafy greens, almond butter, and banana. It’s hearty and filling with plant-based protein, 13 grams of fiber, and healthy fats!
Kale can help lower LDL cholesterol by stopping it from building up in your body! It’s also a good source of vitamins A and C, folate, and calcium.
9. Strawberry Raspberry Smoothie
I keep frozen raspberries in my freezer at all times. These ruby hued fruits are a rich source of dietary fiber, with one cup boasting 8 grams!
This strawberry raspberry smoothie is only four ingredients and easy to customize! It’s made with banana, frozen strawberries, frozen raspberries, and almond milk, but you can swap out the strawberries with another fruit or use any milk you like.
This nutrient-dense smoothie is full of disease fighting antioxidants and immune-boosting vitamin C! A truly delicious way to lower your cholesterol.
10. Mango Apple Spinach Smoothie
This green smoothie features sweet mango, heart-healthy spinach, and tart, crisp apples! It’s only 177 calories per serving and it’s chock full of disease-fighting antioxidants and important vitamins.
Apples are a rich source of pectin, a kind of soluble fiber that lowers LDL cholesterol.
To get the most benefits, don’t peel the apple before you add it to the smoothie. The peel contains lots of nutrients and fiber. It does add texture to the smoothie though so keep that in mind!
11. Cilantro Smoothie
An herbaceous smoothie with tropical vibes! This cilantro smoothie is fresh, light, and naturally sweet. It’s dairy-free, gluten-free, refined-sugar-free, and vegan!
Cilantro is full of antioxidants, like the flavonoid quercetin, that help protect healthy cells against oxidative damage caused by free radicals. Cilantro may also reduce blood sugar levels and support heart health.
This smoothie features fragrant cilantro, crisp cucumber, tangy pineapple, and banana!
12. Pineapple Arugula Smoothie
Studies show eating leafy greens daily can lower your risk of heart disease! I’m sure you’ve heard of spinach and kale smoothies, but don’t forget arugula.
Arugula’s peppery bite tastes great with sweet pineapple and tart apples. Arugula is rich in calcium, folate, potassium, plus vitamins C, K, and A.
This nutrient-dense smoothie is a great way to kickstart your day and improve your energy levels. It’s low in calories with 6 grams of protein and 7 grams of fiber per serving.
13. Pineapple Watermelon Smoothie
I can’t emphasize enough just how tasty watermelon is in smoothies! Make sure to use ripe, peak-season watermelon for the best results.
Watermelon is so darn juicy that it doubles as a liquid base. Just add it to your favorite smoothies instead of milk or juice.
This pineapple watermelon smoothie is just three ingredients – fresh watermelon, frozen pineapple, and banana.
Watermelon is chock full of feel-good nutrients, including lycopene, a plant compound that may lower your cholesterol and blood pressure.
14. Blueberry Raspberry Smoothie
Berries are a rich source of plant compounds and antioxidants that protect your healthy cells from oxidative stress caused by free radicals.
This blueberry raspberry smoothie has a sweet-tart zing and makes a great addition to breakfast! I like to serve it alongside my eggs or oatmeal. It makes one small glass, but you can easily double it to make a large one.
15. Strawberry Grape Smoothie
If you haven’t tried grapes in your smoothie yet, you’re in for a real treat. These juicy poppable fruits create a nectarously sweet smoothie with no added sugar!
They’re also full of immune-boosting vitamin C and resveratrol, an antioxidant that protects against cancer with its anti-inflammatory properties.
This strawberry grape smoothie is a must-try this spring, summer, or even fall!
Smoothies comprised of plant-based ingredients with no added sugar and minimal saturated fat are your best bet for lowering cholesterol! Specifically ones that feature plenty of dietary fiber, antioxidants, and essential vitamins. It’s best to avoid smoothies with ice cream or full-fat dairy products.
Pears and apples contain pectin, a fiber that studies have shown can help lower cholesterol. Raspberries are also a good source of dietary fiber with 8 grams per cup! Apples are also a good source of flavonoids, a type of antioxidant that helps lower LDL or bad cholesterol levels.