Is it true that Fruit Smoothies are best for Heart Health?
Healthy eating is important for your arteries as well as heart if you are a patient of high cholesterol. Common food component that need to be avoided is salt and required food supplements include fibers and fish intake twice or thrice a week.
Yet, if you have been a lover of desserts and juices, know that, smoothies and 100% fruit juices greatly boost your heart’s health. Perfect combination of right ingredients and intake of smoothies at moderate level provide with a regular dose of omega-3 fatty acids, anti-oxidants, cholesterol-lowering fiber, and many more vital heart-healthy ingredients.
What smoothies are really healthy for your heart? We inquired the doctors as well as nutritionists to dig out the treasure of smoothie recipes that can actually help you. Now, you can always sip on some fresh and fruity-flavored juices and smoothies to strengthen your heart and arteries and get your cholesterol level curbed in the process.
1. Berry Smoothie by Cynthia Pasquella
Cynthia Pasquella, who is nutritionist and co-founder of SoCal Cleanse, reveals that Hemp has naturally a perfect balanced ratio between the essential omega-3 fatty acids and omega-6 fatty acids. Together, they improve circulatory function of heart and keep cholesterol level in check. Bananas are good potassium source to assist in combating high BP levels.
Ingredients:
- Almond Milk : 1 Cup
- Hemp Protein Powder : 4 tbsp
- Banana : 1 in quantity
- Spinach : 1 Handful
- Blueberries : ½ Cup
Method:
Blend perfectly all the ingredients for 2 minutes and your fresh smoothie is ready to be enjoyed!
2. Rain-forest Chia Seed Heart-Healthy Smoothie by Kim Synder
Kimberly Snyder, who is nutritionist as well as author of The Beauty Detox Solution suggests that for pacing up your HDL cholesterol level, purchase Acai that is found in health stores, in refrigerated section-as it is saturated with anti-oxidants. It’s available in the form of pasteurized packets of smoothie at the stores. Chia seed is rich in anti-oxidant components too and, in addition, is filled with omega-3 fatty acids. Don’t forget that at least 1 gram of omega-3 can protect you against cardiac death.
Ingredients:
- Frozen Acai berries : 3 ½ oz
- Almond Milk (Unsweetened) : 2 Cups
- Chia Seeds : 1 ½ -2 tbsp
- Stevia (preferably liquid form): According to taste
Method:
Blend Acai berries and unsweetened almond milk, at first, at a slow speed, unless the frozen berries break down; and then switch to high speed. Once the smooth mixture gets prepared; add chia seeds and stevia. Sweeten it according to taste and serve it fresh!
3. Blueberry and Avocado Smoothie by Frank Lipman
Frank Lipman, founder of Eleven-Eleven Wellness Centre in NY as well as medicinal physician, highlights the benefits of nutritious blue berries by telling that they are stuffed with anti-oxidants and phytochemicals, which actually fight against heart diseases. Frank details that Avocados are filled with an ingredient that lowers risk of heart problems, monounsaturated fatty acids. Heart is supported by B-6 and folic acid present in avocados.
Ingredients:
- Frozen Blueberries : 1 Cup
- Avocado : 1/4th Part
- Coconut Water : 1 Cup
- Lime Juice : ½ Lime
- Vanilla whey/non-dairy
- Protein Powder : 1 Serving
- Greens Powder : 1 Serving (Optional)
- Raw honey or xylitol : To Sweeten
- Ice Cubes : 4 cubes
Method:
Add up all the ingredients in a blender and blend it till it becomes creamy, smooth and foamy. Enjoy Your Smoothie!
4. Green Apple Lemonade Juice by Cherie Calbom
Green is good for heart whether they are fibrous vegetables or green fruits particularly apples. The nutritionist and author of The Juice Lady’s Living Foods Revolution, Cherie Calbom, uncovers the apple secret by telling that it’s compounds actually postponed or delay the LDL breakdown and keep your heart protected from bad cholesterol. In supplement, green apples are super-saturated with polyphenols and pectins, which are favorable bioactive compounds. Spinach, another green, is source of potassium like bananas, which is important for heart’s health.
Ingredients:
- Green apples : 2 in Quantity
- Lemon (peeled) : ½ in Quantity
- Green leaves of spinach, kale,
- Chard or collard : 1 Handful
Method:
Blend, stir and Serve the Smoothie!
5. Cocoa Smoothie by Bonnie Taub Dix
Bonnie Taub Dix, who is author of “Read It before You Eat It”, describes the fact that calcium in milk and potassium in yogurt together lower BP level and control weight of a person by making him feel satiated. Cocoa beans, on the other hand, have flavanols which are extracted from them to promote health and proper functioning of circulatory system. Almonds, too, help in increasing HDL.
Ingredients:
- Vanilla Greek yogurt (without fat) : ½ Cup
- Skimmed Milk : ½ Cup
- Ripe Banana : ½ in Quantity
- Frozen Raspberries : ½ Cup
- Dark Cocoa Powder (Sweetened) : 1 tsp
- Almond Butter : 1 tbsp
- Ice Cubes : 3 Cubes
Method:
Blend the ingredients for a minute and it’s prepared.
6. Fruit & Carrot Smoothie by Lisa DeFazio
Nutritionist and health expert, Lisa DeFazio, elaborates that antioxidants found in oranges improve the functioning of blood vessels and lessen the risk of cardiovascular problems. Papayas assist in preventing arteriosclerosis as Vitamin C and E are present in them. Carrots, known for sharpening vision, are filled with antioxidants to help protect from problems of cardiovascular system.
Ingredients:
- Blue berries : ½ Cup
- Banana : ½ in Quantity
- Orange Juice : 1/4th Cup
- Red Grape Juice : ½ Cup
- Papaya : ½ in Quantity
- Carrot (Juiced) : 1/4th in Quantity
Method:
Put all ingredients in blender, mix, pour and drink!
7. Blueberry & Pomegranate Smoothie by Joy Bauer
Joy Bauer, who is nutritionist and health-expert, says that sweet blueberries and tart pomegranates makes up a super-fruits based powerful drink. They are rich in antioxidants to protect you from diseases. In addition, berries have fibrous content to control cholesterol levels.
Ingredients:
- Frozen Blueberries (unsweetened) : ¾ Cup
- 100 % Pomegranate Juice : ½ Cup
- Vanilla Yogurt (Without fat) : ¼ Cup
- Lemon Zest : ½ tsp
- Lemon Juice (Fresh) : ½ tsp
- Ice Cubes : 3-5 Cubes
Method:
Mix up all the ingredients by blending them well till it’s smooth enough to be taken. Add cubes in the end and blend to get them crushed.
