Shakes and smoothies can literally be elixirs of good heart health. They allow you to mix a variety of healthy ingredients to make a healthy beverage that tastes great and offers a nutritional punch. Having one of these smoothies every day can help improve your heart health as well as your overall health. Here are 5 smoothies our cardiologists would recommend:
1 – Banana low-fat Greek Ginger Smoothie – This makes 2 servings. Combine 1 sliced banana (raw or frozen), ¾ c (6 oz) vanilla yogurt, 1 Tbsp honey, and ½ tsp freshly grated ginger. The result is a healthy beverage with magical properties. Ginger has historically helped with stomach problems with its amazing anti-inflammatory properties, so drinking this healthful drink can relieve digestion pains, heartburn, and nausea. Moreover, it only carries about 150-200 calories, 1 gram of fat, and a wide range of antioxidants between the ginger, yogurt, and banana.
2 – Antioxidants Galore Smoothie – This concoction is a nutritional powerhouse, to say the least. Combine 3 Tbsp water, 1 green tea bag, 2 tsp honey, 1½ c frozen blueberries, ½ med banana, ¾ c calcium-fortified unsweetened vanilla soy milk. 1. Microwave the water on high until steaming hot in a small bowl. Add the tea bag and allow 3 minutes of brewing. Remove the teabag. Stir the honey into the tea until it dissolves. Combine the berries, banana, and milk in a blender with ice crushing ability. Add the tea to a blender. Blend ingredients on ice crush or highest setting until smooth. Your smoothie is ready! Between the green tea, the blueberries, and the banana, you will be getting a whole heap of antioxidants that are conducive to good heart health. Furthermore, unsweetened vanilla soy milk is very low in saturated fats and contains essential nutrients and minerals. The honey will add a pleasant sweet taste to this potion of euphoria.
3 – Very Berry Breakfast – Berries may be small, but they contain high traces of antioxidants your body simply won’t get from anywhere else. Moreover, their refreshing disposition makes this a drink you’ll seek out each morning. The recipe requires you to combine 1 c frozen unsweetened raspberries,¾ c chilled unsweetened almond or rice milk, ¼ c frozen pitted unsweetened cherries or raspberries, 1½ Tbsp honey, 2 tsp finely grated fresh ginger,1 tsp ground flaxseed, and 2 tsp fresh lemon juice. This drink will get your day started right, with the energy provided by raspberries, essential nutrients from the superfood flaxseed, and anti-inflammatory properties of the ginger, you will feel nothing short of superhuman.
4 – Strawberry-Kiwi Fiber Explosion – Fiber is an essential part of good heart health, preventing LDL cholesterol from sticking to your arteries as plaque. The more you consume, the more difficult it will be for plaque to form in your arteries. And this smoothie dream packs more fiber than a forest. Combine 1¼ c unsweetened soymilk, 1 ripe banana, sliced, 2 sliced kiwi fruit, 5-10 frozen strawberries, and 1½ tsp honey.
5 – Watermelon Wonder – Really, nothing on earth tastes quite like a watermelon, so to make a smoothie out of one will be a real treat for your tooth. All you’ll need is 2 c chopped watermelon, ¼ c fat-free milk, and 2 c ice. Make sure the watermelon does not contain any seeds, or your blender could be in for a replacement. Combine the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds. Watermelons contain high traces of vitamin C, pantothenic acid, and copper, which help regulate good hearth health.
- To make any of the above shakes or smoothies more of a meal replacement, add 1-2 scoops of protein powder ( i.e., Garden of life plant-based protein powder) and 1-2 tablespoons of Chia or ground Flaxseeds.
How To Use This Information
You are what you eat, and taking advantage of a diet full of proper nutrition can promote a healthy lifestyle and mitigate any problems from arising. Smoothies are low in calories in fats and high in everything else; your heart craves for complete functionality. If you have any questions or concerns about your diet, nutrition, or what a heart-healthy diet looks like, feel free to contact our Registered Dietitians for an appointment by calling us at 303-744-1065 or visit our website.