Tips to Make a Berry Smoothie to Lower Cholesterol
When you are looking for ingredients for a smoothie, berries can be an excellent choice to help lower cholesterol. Many fruits contain phytonutrients that are beneficial to cholesterol levels. Try blueberry and pomegranate smoothies, which are both high in antioxidants. They have a tart and sweet flavor and are packed with nutrients. A berry smoothie is also a delicious way to get the recommended five-a-day intake of fruits and vegetables.
Almonds
When blending a smoothie, almonds make a delicious base and can lower cholesterol. The nut’s high vitamin E content helps protect against free radicals and inflammation. They are also packed with protein, fiber, and healthy fats. They are also a great source of magnesium, which helps manage blood pressure, glucose, and cholesterol levels. Additionally, they make for an excellent snack.
Almonds are an excellent source of fiber and monounsaturated fats, which help reduce LDL cholesterol. In addition, they contain plant proteins and essential vitamins and minerals like magnesium, copper, manganese, and potassium. They also have the ability to raise HDL cholesterol in people with coronary heart disease. You should also purchase almond butter that has no added sugar. This way, you can get the same benefits from almonds without any of the added sugar.
Another way to incorporate almonds into a smoothie is by adding a frozen banana. You can then add almond butter and almond milk. Add a sweetener, if desired. Blend until smooth and enjoy! A delicious smoothie will have a nutritional punch and be both tasty and healthy! And as an added bonus, the almonds are high in vitamin E and magnesium. And they are gluten free. And, they’re a good source of calcium, potassium, and magnesium.
Pectin
Pectin has been found to reduce the absorption of cholesterol and lower blood sugar. It works by binding with the cholesterol molecule to prevent absorption and transport the lipid out of the body. In mice, pectin increased satiety hormone levels, which reduced calorie intake. Pears have a high pectin content, so you can incorporate pectin into your smoothies. You can also eat the skin of pears, which provides additional fiber.
Pectin is a soluble fiber that is found in nearly all fruits and vegetables. A diet rich in plant foods will provide ample amounts of pectin. Additionally, jams and jellies can help increase your pectin intake, but they are high in calories and sugar. Another way to boost your pectin intake is to take a pectin supplement. Many companies make pectin capsules that contain large amounts of the soluble fiber.
Another fruit rich in pectin is grapes. These summer-friendly fruits are available year-round in most grocery stores. The main flavonoid in white grapes, quercetin, reduces the production of free radicals and protects arteries. Grapes are also an excellent substitute for ice cream or popsicles, as they contain a high pectin content.
Oat beta glucans
The Food and Drug Administration recommends consuming at least 25 grams of soy protein daily, and other authorities recommend consuming at least two servings of soy-based products daily. Oat beta glucans help lower cholesterol levels by creating a gel-like substance in the digestive system, which interacts with bile salts and reduces cholesterol absorption. One recent review showed that oat beverages reduced cholesterol levels more consistently than semi-solid oat products.
Oat beta glucans are natural soluble fibers that are found in oats. They lower blood cholesterol and reduce the risk of heart disease. Oat beta glucans have been shown to lower cholesterol levels in more than 100 scientific studies. The oat beta glucan’s cholesterol-fighting properties have been attributed to its unique chemical structure and its ability to lower cholesterol levels.
Studies have found that oat b-glucans may reduce blood sugar and improve insulin sensitivity. One randomized clinical trial published in 2016 did not show any improvement in insulin sensitivity. The gel-forming capacity of beta glucan helps delay stomach emptying and glucose absorption in the blood. Oats can also aid weight loss because they are filling. Oats contain high amounts of fiber.
A berry smoothie containing oat beta glucans can help lower cholesterol in your body. This is because beta-glucans trigger the liver to remove LDL (bad cholesterol) from the body. It also protects LDL (bad cholesterol) from oxidation, which increases the risk of heart disease. Studies suggest that oats may reduce total cholesterol as well as LDL (bad cholesterol).
Cocoa flavanols
A new study has found that cocoa flavanols in berry-based smoothies significantly reduced blood pressure and decreased arterial stiffness. In addition, flavanols are effective at mitigating age-related changes in the blood vessels. Therefore, these compounds may have primary CVD prevention potential. While the study was small–only about 100 people participated–flavanols are effective in mitigating age-related changes in the blood vessels.
Researchers found that drinking tomato juice, a common ingredient in berry smoothies, reduced the levels of LDL cholesterol in overweight and obese subjects. The study participants were between twenty and thirty years old and had a body mass index of at least twenty. Berries, on the other hand, are packed with antioxidants, fiber, and phytochemicals, which help lower cholesterol levels. A University of California study showed that consuming berry smoothies significantly reduced LDL cholesterol, with the best results being obtained with strawberries, red raspberries, and blackberries.
Researchers believe that cocoa flavanols in berry drinks can help lower cholesterol. Studies show that cocoa flavanols may improve cardiovascular function, decreasing the burden placed on the heart caused by aging and stiffening of the arteries. Moreover, cocoa flavanols in berry smoothies are a powerful antioxidant, which may reduce cholesterol levels and blood pressure.
Oat bran
Oat bran is an excellent source of fiber and polyphenols, which are plant-based molecules that act as antioxidants. Antioxidants help protect the body from harmful free radicals, which are associated with various chronic diseases. Oat bran is particularly high in polyphenols, ferulic acid and powerful avenanthramides, all of which have anti-inflammatory properties. Consuming oat bran may help fight chronic diseases, such as heart disease, which is responsible for about one in three deaths worldwide.
Oat bran is also high in soluble fiber, which can help with digestion, blood pressure, and cholesterol levels. It is also a good source of plant-based protein and micronutrients. The bran is extracted from the groat of oats. This layer is then sold separately. Researchers have linked the bran to improved cholesterol levels, blood sugar control, healthy bowel function, and lower blood pressure.
Oat bran is also a good source of fibre and B vitamins. This part of the oat grain is high in avenanthramides, which prevent the oxidation of LDL, a factor that is associated with a greater risk of heart disease. These are just a few of the benefits of oat bran in a berry smoothie. But why should you put it in your smoothie?
Orange juice
Adding orange juice to a berry smoothie will help to lower cholesterol. Besides lowering cholesterol, citrus juices are also beneficial for the heart. When consumed regularly, they may help prevent cardiovascular diseases. The juice is loaded with antioxidants that may even prevent cardiovascular disease. Moreover, it also contains other essential elements like banana and orange. Besides oranges, bananas are also great sources of potassium, which can help to prevent an irregular heartbeat. Bananas also satisfy hunger pangs and maintain a healthy cholesterol level.
You can add some spinach to this recipe as well. It will not affect the taste of the smoothie but will dull its color. The smoothie will keep well in an airtight jar in the refrigerator for up to two days. Moreover, you can even freeze it if you don’t want to drink it immediately. If you’re short on time, you can prepare it ahead of time and store it in the fridge.
Another way to lower cholesterol is by eating fruits rich in antioxidants. Berries contain anthocyanins, which are powerful antioxidants. Also, berries are low in calories and fat. To prepare a berry smoothie, combine two handfuls of any berry with 1/2 cup of low-fat milk. Add crushed ice if you’d like to top it off.
