4 Smoothies To Keep Cholesterol Regular
Cholesterol is a lipid molecule found in the blood. There are two types: “good” cholesterol (HDL), which is important for the prevention of cardiovascular diseases, and “bad” cholesterol (LDL) which can cause alterations in the functioning of the organism. Obviously, you should regulate your cholesterol like this.
There is currently no 100% effective drug treatment to regulate “bad” cholesterol .
4 smoothies to keep cholesterol regular
Fortunately, however, there are several foods that can help regulate bad cholesterol and increase good cholesterol.
In this article we present some recipes based on these ingredients. In addition, the smoothies on offer are delicious and are a great way to effortlessly give your body what it needs.
Which foods cause an increase in LDL cholesterol in the blood?
Before talking about the foods that should be included in the diet, let us dwell on those of which consumption must be limited to regulate cholesterol levels:
- Red meats
- Pork (bacon, wurstel, ham)
- Desserts
- French fries
- Ice creams
At this point you can take the right precautions to reduce consumption and avoid damaging your body. Of course, it’s important to make healthy changes to your eating habits.
The importance of good or HDL cholesterol
HDL cholesterol has the task of attracting fat particles to prevent them from adhering to the walls of the arteries and altering blood circulation.
It also prevents plaque build-up in the arteries (blockage of the arteries). When there is enough HDL cholesterol in the blood, you are less likely to suffer from:
- Heart attacks
- Diabetic foot
- Thrombosis
- Alteration in cerebral circulation
What foods to eat to regulate cholesterol?
Fatty acids
In particular, Omega 3 and Omega 6 help keep the heart healthy. These fatty acids are present in:
- Dried fruits (nuts)
- Flax seed
- Lentils
- Avocado
- Broccoli
- Fish (Sardines, salmon, tuna)
Antioxidants
These nutrients are able to reduce bad cholesterol and extend the life of good cholesterol. They are found in:
- Vegetables (aubergines, carrots, turnips)
- Fruits (mango, mandarin, pineapple, papaya, peach).
1. Beetroot, orange and blueberry smoothie
Beetroot provides nutrients such as vitamin A, B vitamins and folic acid.
Together with other ingredients, such as strawberries, blueberries, oranges and oat flakes, you get a smoothie that is great for keeping cholesterol levels in check.
Ingredients
-
- 1 beetroot
- 6 strawberries
- ¼ cup of blueberries (37.5 g)
- The juice of 2 oranges
- 1 tablespoon of rolled oats (10 g)
- ½ glass of water (100 ml)
Put all the ingredients in the blender and then start blending until you get a homogeneous mixture without lumps. Finally, you can consume this smoothie every day, on an empty stomach.
2. Apple, spinach and parsley smoothie
Both spinach and parsley are vegetables that contain nutrients capable of regulating cholesterol levels, in fact, being foods rich in fiber, antioxidants and unsaturated fats, they are an excellent alternative to avoid the risks associated with cholesterol.
Ingredients
- 1 apple
- 1 cup of spinach leaves (30 g)
- ½ cup of parsley (15 g)
- Ice (to taste)
Put all the ingredients in the blender and then drink this smoothie every day without risk.
3. Lemon, garlic and cabbage smoothie
Cabbage is the solution to reduce cholesterol levels in a natural way, in fact, the amount of vitamins, antioxidants and fiber it brings directly affects cardiovascular health.
Don’t worry about the flavor, in fact the lemon will lessen the strong taste.
Ingredients
- 2 cloves of garlic
- ¼ small cabbage
- The juice of 3 lemons
- ½ cup of water (125 ml)
Chop the garlic cloves in a blender, then add the washed and chopped cabbage, lemon juice and water. Then, blend everything for a few seconds and strain the mixture. Later, you can drink half a cup a day to lower cholesterol. This smoothie should not be consumed for an extended period as it may weaken the thyroid gland.
4. Chayote, celery and pineapple smoothie to regulate cholesterol
Chayote or sechio (Sechium edule) belongs to the pumpkin family and is a very common vegetable in Mexican cuisine. In addition, it is a food rich in fiber, vitamin C and antioxidants that help regulate cholesterol levels.
Celery, on the other hand, is rich in water, so it keeps the arteries clean. The pineapple not only gives this smoothie a delicious flavor, it complements the supply of vitamin C and antioxidants.
Ingredients
- 1 chayote
- 1 slice of pineapple
- 2 stalks of celery
Blend all the ingredients until you get a homogeneous mixture. Drink this smoothie once a day, preferably on an empty stomach for best results.
Be careful to commit to regulating your cholesterol
Obviously, if you have been found to have altered cholesterol levels, it is important that you have regular medical checks.
In addition, the frequency will depend on blood cholesterol levels and the risk of cardiovascular disease.
In addition to drinking these smoothies, be sure to strictly follow the directions given to you by your doctor.
