7 Smoothie Recipes to Help Lowering Your Cholesterol [Heart Healthy!]

7 Smoothie Recipes to Help Lowering Your Cholesterol: Heart Healthy Smoothies!

Looking for effective, natural ways to lower your cholesterol levels?

As you might already know, fruit and vegetables are known to be of major help.

But here’s the thing:

If like me, you’re on the go it can be really difficult to fit in enough servings to make a big difference.

There is one easy way around this though…

Making sure that your smoothies contain the kind of ingredients known to reduce LDL cholesterol (the “bad” kind)!

Fighting cholesterol? 

A new study reveals how you can cut out a single ingredient to lower cholesterol below 100 and 93% unclog arteries.

Read all about it: Blue Heron Health News

Not sure what “good” and “bad” cholesterol is? Here’s a 3-minute video that solves the mystery:

I’ve researched this a lot and I’m really excited to share ways you can help to lower your own levels of “bad” LDL cholesterol - through the ingredients you use in your smoothies.

Want to lose weight with smoothies?

Get our secret smoothie recipes e-book for free!
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Picture of smoothie weight loss ebook

Some of these foods will also work to increase “good” HDL cholesterol levels too. How cool is that?

Here’s what you need to know about cholesterol, plus some delicious smoothie recipes to help lower your cholesterol levels.

The Health Effects of High Cholesterol

What happens if the level of "bad" cholesterol in your blood is too high?

You’re more at risk of heart disease, for starters. There are several blood markers that make you more likely to develop heart disease, one of which is cholesterol.

A high amount of cholesterol in your blood can lead to hardened arteries, which can become narrower and restrict the flow of blood to the heart.

This in turn affects the amount of oxygen that can reach the heart. Heart attacks occur if it gets completely cut off.

There aren’t any obvious symptoms for high cholesterol so you won’t necessarily know if you’re affected by it.

That’s why you need to refer to your blood tests. A total cholesterol level of 200-239 mg/dL is deemed to be borderline high and anything above that is classed as high.

For LDL cholesterol, a level between 130 and 159 mg/dL is considered borderline high.

Here’s the good news… you can reduce your risk factor for developing heart disease by lowering your cholesterol levels - and this can be done through the foods you eat.

Foods That Can Reduce Cholesterol Levels

Research has shown that eating plenty of fruit and veggies can help to protect against coronary heart disease.

Some foods have been proven to keep cholesterol levels in check so you’ll want to include some of these as ingredients in your smoothies:

#1 - Leafy Green Vegetables

Picture of a jar full of leafy green vegetables. 

Kale and spinach can both lower cholesterol levels.

They both contain bile acid sequestrants, which have the ability to “bind bile acids and stop them being reabsorbed so they can be excreted from the body. This means that there is less cholesterol in the body.

#2 - Strawberry

Studies have found that cholesterol can be lowered by eating strawberries. In particular, it has shown great potential for reducing oxidative damage to LDL cholesterol (the bad kind), which is a big risk factor for developing heart disease. They can also have an effect on HDL cholesterol levels (the good kind!) too.

More specifically, consuming beverages made from freeze-dried strawberries every day for 8 weeks has been shown to reduce LDL cholesterol in people who have metabolic syndrome. How about that for a great reason to use strawberries in your smoothies!

#3 - Apples

Picture of smoothie with apples in a jar with straw in it and with apple from the right side.

Apple contains pectin, which is a soluble fiber known to lower LDL cholesterol. A study by the University of Florida found that older women who ate apples on a daily basis were able to lower their cholesterol by an impressive 23% over the course of 6 months - along with a small increase in HDL cholesterol.

#4 - Avocado

Studies have shown that the monounsaturated fatty acids in avocado can reduce cholesterol, especially in people who already have excess cholesterol in their blood.

#5 - Chia Seeds

Picture of orange smoothie with chia seeds in two glasses with two half of oranges from the right side of the glass.

Studies have suggested that if chia seeds are eaten as part of a diet also containing oats, soy protein and nopal, they can help to reduce levels of LDL cholesterol and increase HDL cholesterol.

More research needs to be done to see if chia seeds can have these type of effects by themselves but they do contain lots of fiber - which has been linked to lower cholesterol levels.

#6 - Spirulina

Spirulina can lower cholesterol levels and has also been shown to indirectly increase HDL cholesterol.

In a small scale study focusing on type 2 diabetics, consuming 2g of spirulina per day led to a reduction in LDL cholesterol.

Consuming more spirulina than this has been shown to have impressive effects too.

#7 - Almonds

Almonds have been shown in studies to reduce levels of LDL cholesterol, even in people who have high cholesterol and diabetes. This is believed to be due to the amount of nutrients they contain including unsaturated fatty acids, fiber, plant protein, magnesium, copper, manganese, calcium and potassium.

Almonds can increase levels of HDL cholesterol in people with coronary heart disease.

You can the benefits of these nuts by blending almond butter in your smoothies or using nut milk as your base liquid.

Be sure to use 100% natural almond butter, without any added sugar. I especially like this brand.

#8 - Oats

Picture of smoothie with oats in the glass with a straw in it and with two plums on the right side.

Oats contain Oat B-glucan, a type of soluble fiber that has been linked to lower cholesterol. Studies have suggested that eating oats can lead to a reduction of up to 7 per cent in LDL cholesterol.

#9 - Yogurt

Some people believe that dairy products aren’t good for cholesterol because of their saturated fat content but studies have suggested that this isn’t actually true.

In fact, they can actually help to reduce your chances of developing cardiovascular disease! This may be because calcium has an ability to impact on the effects of LDL cholesterol.

Probiotics are also a factor, according to research from McGill University. In this study, participants with high cholesterol levels were split into two groups. One group was just a placebo study while the other took probiotics twice a day for 9 weeks. The latter group saw their total cholesterol level drop by 9 per cent, and their LDL cholesterol level by almost 12 per cent after taking the probiotics.

Smoothie Recipes to Lower Cholesterol

I’ve got 7 delicious and super healthy smoothie recipes that give you a great opportunity to enjoy these cholesterol-lowering ingredients:

1. Cholesterol-Lowering Green Smoothie

Picture of cholesterol-lowering green smoothie in two bottles with straw in one of them. There are a couple of strawberries around bottles.

This green smoothie recipe contains leafy green veggies, apple and avocado … all of which are proven to have cholesterol reducing benefits.

You can go a step further than this by adding chia seeds and spirulina powder into the smoothie too!

They won’t affect the taste a lot, but would really boost the health benefits of this beverage.


  • 2 cups kale (if you’re a green smoothie newbie, substitute spinach for kale)
  • 1 apple
  • ½ avocado
  • ½ cup almond or coconut milk

Optional: 2 tbsp chia seeds and 1 tsp spirulina powder


  1. Add all ingredients to the blender, preferably in the list order.
  2. Blend for roughly 1 minute so that any lumps even out. This will probably be a bit less with higher end blenders.

2. Apple & Avocado Smoothie

Picture of apple & avocado smoothie in a glass with a slice of lemon placed on the edge of a glass. There are two straws from the left side of a jar. 

Apple, spinach, chia seeds and avocado all have great potential for reducing cholesterol. Plus the avocado adds a yummy creamy texture to the smoothie.


  • 1 apple (cored)
  • ¼ avocado (peeled)
  • 2 tablespoons chia seeds
  • 2 cups baby spinach
  • ½ cup almond milk, unsweetened


  1. Add all ingredients to the blender, preferably in the list order.
  2. Blend for roughly 1 minute so that any lumps even out. This will probably be a bit less with higher end blenders.

3. Strawberry, Raspberry & Yogurt Smoothie

Picture of strawberry, raspberry, and yogurt smoothie with two raspberries on the top of the smoothie. 

Berries are known to have great benefits for heart health and strawberries in particular have great potential for lowering cholesterol.
Throw in some bio yogurt and you’ve got yourself an awesome cholesterol lowering smoothie!


  • 1 ½ cups strawberries
  • 1 ½ cups raspberries
  • 1 spoon natural almond butter
  • 1 cup low fat yogurt
  • ½ cup almond milk, unsweetened


  1. Wash the strawberries and raspberries before blending and remove strawberry hulls.
  2. Blend the strawberries, raspberries and yogurt until smooth.

4. Blueberry Avocado Smoothie

Picture of blueberry avocado smoothie in the glass with a straw in it. There are a couple of blueberries placed around the glass.

Get your boost of cholesterol busting fatty acids and health promoting antioxidants with this combination!


  • 1 cup frozen blueberries
  • ¼ avocado
  • 1 cup coconut water
  • Juice of ½ lime
  • Raw honey to taste (optional)
  • 4 ice cubes


Blend everything together until the mixture is creamy and smooth.

5. Tropical Green Smoothie

Picture of a tropical green smoothie with a star shape cut lime on the edge of a glass.


  • ¼ avocado
  • 1 cup pineapple (cubed)
  • ½ pear (cored)
  • 3 cups fresh baby spinach
  • ¼ teaspoon fresh ginger (grated)
  • 2 tablespoons chia seeds (soaked for 5 minutes beforehand)
  • ½ cup almond milk, unsweetened


  1. Cube the pineapple, core the pear, grate the ginger and soak the chia seeds prior to making the smoothie.
  2. Put everything in the blender and blend until smooth and creamy.

6. Green Apple Citrus Twist Smoothie

Picture of green apple citrus twist smoothie in the glass.

Here’s another take on the traditional green smoothie, with cholesterol lowering apple and spinach plus a hint of tangy lemon.


  • 2 green apples
  • ½ organic lemon
  • 1 handful or several large leaves of spinach or kale
  • ½ cup almond milk, unsweetened


Blend all of the ingredients until smooth.

7. Banana Berry Cholesterol-friendly Smoothie

Picture of banana blueberry cholesterol-friendly smoothie in two jars with straws in both of them, and a bowl full of blueberries on the left side of left.

This delicious smoothie contains kale, almonds and oatmeal for lower cholesterol.


  • ½ banana (sliced)
  • 1 cup blueberries
  • 2 cups kale
  • ½ cup cooked oatmeal
  • 10 crushed almonds
  • ½ cup almond milk, unsweetened


Blend all of the ingredients in your blender until smooth and creamy.

Want to lose weight with smoothies?

Get our secret smoothie recipes e-book for free!
Delicious * Easy * Quick

Piture of smoothie weight loss ebook

I really hope you’ve enjoyed reading this article, and now aware of how smoothies can aid lower your cholesterol levels.

Smoothies can be a great way to pack cholesterol reducing foods into your diet and I’d love to hear which recipes you’ll be trying out, in the comments below.

Please feel free to share the article so more people can learn about delicious smoothie recipes to lower cholesterol!

Lower Your Cholesterol With These 7 Smoothie Recipes
Article Name
Lower Your Cholesterol With These 7 Smoothie Recipes
How smoothies can lower your cholesterol levels by smartly incorporating ingredients that have been proven to be effective. Including my 7 delicious cholesterol-lowering recipes
Publisher Name
Easy Healthy Smoothie
Publisher Logo
Alexa Stelzer, RDN

Click Here to Leave a Comment Below 18 comments
Karen - 4 years ago

Great post, thanks for doing something on this topic!

These recipes all look like delicious ways to keep my cholesterol in check (hopefully!).

I want to try out the Apple & Avocado smoothie first I think!

    Jennifer Pelegreen - 4 years ago

    Thanks so much, Karen! Cardiovascular health is so important so we’ve been wanting to do a post like this for a while 🙂

    Hope you enjoy the Apple & Avocado smoothie!

marcie - 4 years ago

This is such an informative post! It’s such a great resource and is full of amazing recipes to help with cholesterol!

    Jennifer Pelegreen - 4 years ago

    Thanks so much, Marcie! Really glad you liked the post 🙂

Nathan - 4 years ago

I’ve never really thought much about my cholesterol levels but it’s so good to know that I can use my smoothies help with this!

Thanks for another awesome post 🙂

    Jennifer Pelegreen - 4 years ago

    Thanks for your comment Nathan! So glad you liked the post and found it helpful 🙂

    I think cholesterol is one of those things that we often don’t think about until we find out our levels are on the high side but it’s always good to try to stop that happening as early as possible. Hopefully these smoothies will do the trick 🙂

Bethany - 4 years ago

Thanks for this, I’ve been looking for ways to keep my cholesterol in check and through my beloved smoothies? Perfect! Apple & Avocado sounds delicious 🙂

    Jennifer Pelegreen - 4 years ago

    Glad we could help, Bethany! It’s amazing how awesome smoothies can be for so many aspects of good health 🙂

    Hope you enjoy the Apple & Avocado smoothie! Let us know what you think of it!

Joanna - 3 years ago

Great piece! Love how in depth and informative your posts are 🙂

Donna - 3 years ago

The recipes sound good but some have no liquid like almond milk or ice cubes or something ?

    Daniel Pelegreen - 3 years ago

    Hi Donna, thanks for pointing out the missing almond milk. There was a technical glitch – we’ve amended it now! 🙂

Sam - 3 years ago

This is all good and would love to try some of these but unfortunately I can not. I am allergic to nuts,all nuts (including peanuts), so,no almond milk for me. I am also allergic to apples, peaches, pears and nectarines. Mild allergic reactions with cantaloupe, strawberries, blueberries, honey dew melon and kiwi. So if you could give me a great smoothie idea to lower my cholesterol with out the above ingredients That would be great.

Scherezaad - 3 years ago

Under “OATS” the same benefits of “ALMONDS” has been copy pasted / typed??!! Please correct this. Thank you. ?

    Daniel Pelegreen - 3 years ago

    Thank you so much for letting us know about this – mistake corrected now!

Susan - 3 years ago

When using apples, do you peel them, as well as core them?

    Daniel Pelegreen - 3 years ago

    Depends on the blender. I use a Blendtec which shreds too finely to be noticeable, so I would not peel. The peel adds bonus additional nutrients.

Nancy - last year

I tried the first smoothie with the apple, avocado, almond milk. I made it in a vitamix. It was so thick I had to add water to it. Was there something I did wrong?

Robyn - last year

I was looking for ways to lower my very high triglycerides 253 and came across this site. I think these recipes are doable as I am allergic to a few fruits and peanut butter. To make it more effective, think I’ll substitute milks with water. 🙂 Can’t wait to get healthy again! Thanks for posting these free recipes by the way.


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