According to the American Heart Association, heart disease is the number one killer of women in the USA. February is Heart Healthy month so I wanted to make a super heart healthy smoothie just for you.
I like to use oranges, blueberries, raspberries, and strawberries in smoothies. Oranges have been shown to lower high blood pressure and cholesterol as well as having anti-inflammatory properties. Berries are also full of antioxidants which help reduce your risk of heart disease and cancer.
I also like to use some healthy fats. Avocados are packed with monounsaturated fat and can help lower LDL (bad cholesterol) levels while raising the amount of HDL (good cholesterol) in your body. They also contain 81mcg of lutein. I also like to use flax seed as it is full of fiber, omega-3 and omega-6 fatty acids which are essential for a healthy heart.
Greens are important too so I always add plenty of fresh baby spinach since it is full of lutein, folate, potassium, and fiber.
If you don’t want all the seeds from the strawberries, you can make this smoothie using only blueberries. Be sure to use a full cup of berries. You can add some protein powder to boost the protein content as well. Use dandelion greens or kale to increase the amount of calcium.
Heart Healthy Smoothie Recipe
- 1 medium banana, peeled
- 1 orange, peeled
- 1 cup berries (I like to use 1/2 cup blueberries, 1/4 cup raspberries and 1/4 cup strawberries)
- 1/4 avocado, pitted
- 2 to 3 cups or large handfuls of fresh, baby spinach (or other leafy green)
- 1 tablespoon of ground flax seed
- 8 ounces of filtered water
Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
Calcium: 17% Recommended Daily Allowance (RDA)
Iron: 19% RDA
Vitamin A: 264% RDA
Vitamin C: 191% RDA
This smoothie is also a rich source of folate, vitamins B1, B2, B5, B6 and K, copper, magnesium, manganese, phosphorus and potassium.
Serving Size: One. (This recipe makes a large, 32-ounce smoothie. It is a meal-replacement smoothie and not a snack. I recommend drinking half right away and the other half about 30 minutes later. If it is too much for you, store leftovers in a sealed container in the refrigerator for up to 24 hours.)
Browse more green smoothie recipes.
Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.