Ready to blend away to a healthier heart? This cholesterol-lowering smoothie will nourish your body with cholesterol-busting ingredients. High cholesterol affects nearly 86 million US adults over the age of 20 years old (1)

Without managing high cholesterol, the risk of heart-related incidents drastically increases. However, eating fiber-rich foods and healthy fats can help improve your overall cholesterol. 

If you have concerns about your cholesterol, contact your doctor or primary care provider ASAP. 

What is Cholesterol?

Cholesterol is a waxy, fat-like substance made in the liver and found in the blood and cells of the body. While your body needs some cholesterol to function properly and build healthy cells, too much cholesterol can lead to health problems. 

There are two main types of cholesterol, and both have different functions. 

Good vs. Bad Cholesterol 

You may have heard of “good and bad cholesterol,” but what exactly does that mean?

Low-Density Lipoprotein (LDL) Cholesterol

LDL, or low-density lipoprotein, is often known as the “bad” cholesterol. When LDL levels are high, it can build up in the walls of your arteries, leading to atherosclerosis, or the hardening and narrowing of the arteries, increasing the risk of heart disease or stroke.

High-Density Lipoprotein (HDL) Cholesterol

HDL, or high-density lipoprotein, is often known as the “good” cholesterol. It is good because it helps remove LDL cholesterol from the arteries, reducing the risk of heart disease. 

How to Check Your Cholesterol

High cholesterol, or hypercholesterolemia, can be identified with a lipid panel blood test. This test is usually checked during annual bloodwork and is, in most cases, covered by insurance plans as a preventative lab test. 

lipid panel test example

A lipid panel measures your total cholesterol, high-density lipoprotein (HDL), low-density lipoprotein (LDL), and triglycerides.

The ideal ranges for these tests are;

  • Total cholesterol: less than 199mg/dL
  • HDL cholesterol: 40 mg/dL or higher
  • Triglycerides: less than 150 mg/dL
  • LDL cholesterol: less than 100 mg/dL 

Maintaining healthy cholesterol levels is critical for reducing the risks of heart disease and staying healthy. If your values are out of range, consult your doctor and consider working with a dietitian. 

What Happens with Untreated High Cholesterol?

When cholesterol levels are elevated for an extended period of time and untreated, some unwanted symptoms may develop.

  • Leg Pain or numbness can occur when there is not enough blood in the leg.
  • Chest pain: Your heart needs a significant amount of blood to keep beating. If the blood vessels are clogged up, it makes it harder for blood to pump. 
  • Heart attack: If a blood vessel gets completely blocked, it can stop blood from reaching a part of your heart. 
  • Stroke: Your brain needs blood, too. If there is a blockage between the heart and brain, it can cause a stroke. This can make it hard to function, from talking to walking. 

How Smoothies Help with High Cholesterol

If your LDL level is too high, you can do numerous things to bring it down, especially eating the right foods and keeping your body actively moving. A refreshing smoothie with cholesterol-fighting properties is the perfect way to start your day! 

You can sip your way to healthier cholesterol levels with delicious, nutrient-packed smoothies high in fiber, healthy fats, and antioxidants. 

High in Dietary Fiber

Fiber is one of the most important nutrients to consider when lowering cholesterol. The recommended dietary allowance (RDA) for fiber is 25-30 grams per day.

  • Men: 38 grams per day up to age 50, 30grams per day over age 50
  • Women: 25 grams per day up to 50, 21 grams per day over age 50

On average, American adults only eat 10-15 grams of total fiber per day, yikes! Health experts recommend consuming both soluble and insoluble fiber for the best health. While both are important, soluble fiber found in fruits and vegetables is best at helping to lower LDL cholesterol levels.

Soluble fiber dissolves in water and gastrointestinal fluids to form a gel-like substance. It regulates blood sugar by slowing down the absorption of sugar, lowers cholesterol, and promotes digestion and satiety. 

Oats, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables (e.g., apples, bananas, citrus fruits, berries, carrots, broccoli) are good sources of soluble fiber.  

Insoluble fiber does not dissolve in water and gastrointestinal fluids. It adds bulk to stool and helps speed the passage of food through the stomach and intestines. Insoluble fiber can promote bowel health and regularity. 

Good sources of insoluble fiber are whole grains, nuts, seeds, beans, cauliflower, green beans, potatoes, wheat bran, and fruits and vegetables with skins (e.g. tomato, cucumber, apples, pears)   

The ingredients in this cholesterol-lowering smoothie contain approximately 17 grams of fiber, which is more than half the daily fiber intake!

Healthy Fats to Help Heart Health

Nuts and seeds often found in smoothies are rich in healthy fats such as omega-3 fatty acids and low in saturated fats. These healthy fats help increase HDL cholesterol levels while simultaneously lowering LDL cholesterol. 

Good sources include chia seeds, flaxseeds, walnuts, and hemp seeds. 

High in Antioxidants for Heart Protection 

Fruits and vegetables are rich in antioxidants, which help protect your heart and arteries and prevent the oxidation of LDL cholesterol. Antioxidants are important in helping reduce and prevent disease because they are so protective of our cells. 

Berries, spinach, and kale are especially high in antioxidants. 

Ingredients You Need

This cholesterol lowering smoothie has high fiber, healthy fats, antioxidants, and low-saturated fat ingredients.

  • Cucumber: hydrating and refreshing flavor contributing to 0.5g of fiber.  
  • Banana: Adds 1.5 grams of fiber, as well as sweetness and creaminess of the smoothie
  • Avocado: Adds 5 grams of fiber and healthy fat. Healthy monounsaturated fats are beneficial for heart health and cholesterol management.
  • Blueberries: Packed with 4 grams of fiber, vitamins, and antioxidants, they help lower cholesterol levels and support heart health.
  • Chia Seeds: High in fiber, adding 5 grams as well as omega-3 fatty acids to help lower cholesterol levels and promote heart health.
  • Almond Milk: Serves as a low-saturated fat liquid to create a perfect smoothie texture.  

Refreshing Cholesterol Lowering Smoothie

Prep Time5 minutes
Total Time5 minutes
Calories: 358kcal


  • 1 Blender


  • 1/2 Cucumber peeled and sliced
  • 1/2 Banana frozen
  • 1/2 Avocado pitted and peeled
  • 1 cup Bluberries fresh or frozen
  • 1 tablespoon Chia Seeds
  • 1 cup Unsweetened Almond Milk or any non-dairy milk
  • 1 tablespoon Lemon Juice


  • Wash and prep the produce ensure all peels and stems are removed.
  • Place all ingredients in a blender and blend until smooth (30-60 seconds)
  • Pour into a glass and enjoy!


Thicker Consistency:
If you like thick smoothies, use frozen bananas and frozen blueberries! 

You can also try this vanilla berry overnight oatmeal recipe that can also be beneficial for improving your cholesterol.

You may also like

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating