Drinking healthy smoothies can be a simple and delicious way to help lower cholesterol levels naturally and maintain a heart-healthy diet.
This post explores healthy smoothie (and blender juice) recipes that are tasty, nutritious and contain healthy low-cholesterol ingredients for a healthy heart and body.

You may have heard cholesterol is bad for you - or that you need to reduce your cholesterol levels. Here we cover more about what cholesterol really is (including "good cholesterol" and "bad cholesterol").
Browse our collection of delicious and nutritious healthy smoothie recipes below to give you a powerhouse of nutrients in just one glass - to help lower cholesterol and have a healthier, happier life!
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What is cholesterol?
Cholesterol is a waxy, fatty substance present in the cells of the body. It plays an important role in building cell membranes and forming vitamin D.
Cholesterol is produced by the liver and also comes from food.
There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
- Low-Density Lipoprotein (LDL): also known as the “bad cholesterol”. If you have high levels of LDL, these can build up in your arteries and block blood vessels resulting in heart disease and other health problems.
- High-Density Lipoprotein (HDL): also referred to as the “good cholesterol”. HDL helps remove cholesterol from cells back to the liver where it is broken down or eliminated from the body as a waste product. High levels of HDL are linked to a lower risk of heart disease.
How can smoothies and juices help to lower cholesterol?
A fresh nutrient-dense smoothie/juice (or cholesterol-lowering smoothie) can be a simple, convenient and great way to incorporate healthy ingredients into your diet which can help to reduce high cholesterol levels.
By making fresh drinks you can add nutrients (including healthy fats and fiber) into your diet which can help reduce LDL cholesterol and increase HDL cholesterol levels.
How can diet help lower cholesterol?
Having a heart-healthy diet can help lower cholesterol levels.
- Unsaturated fats: also known as healthy fats found in olive oil, avocados, nuts (such as walnuts and almonds) and seeds (including chia seeds and flaxseeds) can help reduce LDL (bad) cholesterol. Avoid saturated fats or trans fats which are found in processed foods.
- Plant-based proteins: including nut butters (such as almond butter and peanut butter) and tofu can help naturally reduce LDL (bad) cholesterol levels.
- Fiber: fiber is a type of carbohydrate found in plants that our bodies are not able to digest. This is important to maintain a good digestive health. There are two main types of dietary fiber including soluble and insoluble fiber. We can increase our intake of fiber by incorporating fruits, vegetables, legumes and whole grains into our diets which could help to lower LDL cholesterol. Here are some examples of foods rich in dietary fiber:
- Legumes such as lentils, chickpeas and kidney beans.
- Vegetables including broccoli, carrots, spinach and kale
- Fresh fruits such as apples, pears, berries, oranges and bananas
- Whole grains including oats and whole wheat foods
- Nuts and seeds including pumpkin seeds and sunflower seeds
- Omega-3 fatty acids: Foods rich in omega-3 fatty acids may also help to lower cholesterol levels. Fatty fish is known to be rich in omega-3 fatty acids. For vegans and vegetarians (I have us covered too) there are many plant-based sources of omega-3 fatty acids including chia seeds, flax seeds, hemp seeds and walnuts. Tofu, edamame and brussel sprouts are also good sources of alpha-lineolenic acid (ALA), which is a type of plant-based omega-3 fatty acid.
- Other tips: Reduce intake of processed foods and refined sugar as these can raise LDL levels (bad cholesterol). By limiting consumption of these foods it can have a positive effect on cholesterol levels and overall heart health.
Easy and healthy low cholesterol smoothie recipes
Here are some simple low cholesterol smoothie (and blender juice) recipes. These delicious drinks incorporate healthy nutrients to boost heart-health and help lower cholesterol.
Try out these tasty smoothies and juices and let us know which is your favorite!
1. Green Kale cooler smoothie recipe
This refreshing and revitalizing green kale cooler smoothie tastes incredible and is filled with heart-healthy nutrients.
This green smoothie combines curly kale, apples, cucumber, celery, pear and fresh lemon juice in one drink!
Kale is rich in nutrients including antioxidants, vitamin C and vitamin K as well as being a good source of fiber. Antioxidants neutralise free radicals (unstable molecules which damage cells and cause oxidative stress), this helps to prevent cellular damage and contributes to overall health and well-being.
Leafy greens like kale also help to reduce the total amount of cholesterol in the body. Pear and apples also contain vitamins and minerals adding to the overall nutrients in this wonderful green drink!
2. Banana date smoothie recipe
This banana date smoothie is made using simple ingredients including bananas, dates water, nuts and seeds to provide a range of nutrients. This drink is a great way to boost your energy and nourish your body!
Variations: This drink can also be modified according to taste and dietary preferences. For an extra boost of antioxidants add 1 teaspoon of raw cacao powder.
3. Avocado smoothie recipe
This creamy and delicious avocado drink is filled with nutrients and the perfect breakfast smoothie. This drink is made using avocado (incorporating good fats), spinach, nuts, seeds and a dash of cardamom seeds for a unique and tasty beverage.
Avocados are also a good source of vitamins E and K (fat-soluble vitamins) as well as vitamin C, magnesium, potassium and omega-3 fatty acids. Plus spinach, nuts and seeds also offer a range of vitamins, minerals and antioxidants making this beverage a powerhouse of nutrients!
SAVE this recipe! 📩
4. Apple orange and carrot juice recipe
This drink combines fresh fruit with a great addition of carrots for an extra boost in nutrients.
Apple, carrot and orange juice is a great option for a quick and tasty drink made using a blender. This drink is a healthy way to start your day and perfect with a healthy breakfast!
Citrus fruits including oranges are also a good source of fiber and compounds which can improve heart health, reduce high blood pressure and help maintain healthy cholesterol levels.
5. Refreshing Pear juice recipe
You can also make this refreshing pear juice using a blender within 5 minutes.
This delicious drink features ripe juicy pears with a hint of freshly squeezed lemon juice for a zesty and uplifting beverage.
This sweet drink is a great source of vitamin C, antioxidants, fiber and folate and a perfect way to add a fun splash of nutrients into your diet.
6. Berry broccoli blast smoothie recipe
It wouldn't be the same without this antioxidant-rich fruits and veggie superfood smoothie!
This vibrant smoothie combines an assortment of fresh berries including strawberries, blueberries and blackberries with the green goodness of fresh broccoli.
This combination of healthy ingredients provides a huge range of vitamins, minerals, fibre and antioxidants in just one glass (including vitamin C, vitamin K, fibre and potassium)!
Berries are also known to reduce cholesterol and improve the function of your arteries. In addition berries have been found to decrease LDL levels (bad cholesterol) and protect cholesterol from being oxidised (which may lower the risk of heart disease).
7. Orange, apple carrot and passion fruit juice recipe
Enjoy a glass of this delightful, fun and nutritious orange and passion juice (with apple and carrot).
This juice is also made in the blender and combines the natural sweetness of fresh crisp apples and juicy oranges with tangy, tropical passion fruit and wholesome, vibrant carrots!
This delicious fresh tropical drink brings an array of nutrition in one glass - from fiber and antioxidants to vitamins A and C!
8. Celery juice recipe
A simple way to incorporate an abundance of nutrients in one glass is this celery juice recipe.
This drink is made in the blender using just fresh celery and water and is bursting with nutrients including vitamins and minerals with anti-inflammatory and antioxidant properties.
There also has been some research to suggest the antioxidants in celery may lower cholesterol levels by stopping stores of cholesterol from being broken down and entering the bloodstream.
Healthy living tips to help lower cholesterol
In addition to diet, other factors can help lower cholesterol including physical activity and lifestyle changes.
Regular exercise can help improve your overall cholesterol levels. Moderate levels of physical activity including 30 minutes of exercise (5 times a week) can help raise your HDL levels (good cholesterol).
Quitting smoking also helps improve cholesterol levels and blood pressure and lowers your risk of heart disease.
Chronic stress may contribute to disease including heart disease. Reduce stress by practising mindfulness activities including meditation, yoga or breathing exercises.
It is important to have regular health checks to monitor your cholesterol levels and overall heart health.
Bottom line
These delicious smoothie recipes are a great way to incorporate whole foods into your diet. Having the right ingredients in your drink can help give your body nutrients including fiber, vitamins, minerals and antioxidants. In addition factors including a healthy diet, regular exercise and other lifestyle changes can contribute to having healthy cholesterol levels and a healthier life.
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