Smoothies can be a great way to incorporate heart-healthy foods into your diet. Try the following smoothie recipe to help add the following cardiac powerhouses into your diet. This smoothie can be used as a meal replacement or snack, depending on your nutritional goals.
INGREDIENTS (makes 1 serving):
- 2 Tablespoons protein powder
Protein helps to regulate blood sugar, supports brain satiety signals and should be incorporated into most meals. We recommend a whey, or plant based protein powder. Orgain and Tera’s Whey are organic brands we like.
- 1 cup green tea
Green tea is full of antioxidants and has been shown to help reduce blood pressure and cholesterol.
- 1/2 cup blueberries
Fresh or frozen, these are a low glycemic index fruit which will add a natural sweetness to your smoothie. They help to stabilize blood sugar and support blood vessel health. They are high in antioxidants as well.
- 2-4 Tbs pure pomegranate juice
While we don’t often recommend juice for patients, pomegranate juice has been shown to have cardioprotective benefits. A small amount daily can help to reduce cholesterol and blood pressure.
- 1-2 kale leaves
Substitute dark leafy green of choice, such as collard greens or spinach. These vegetables are extremely beneficial for a variety of reasons. In relation to cardiac disease, they are a natural source of nitrates, which can help to relax blood vessels.
- 1-2 Tablespoons ground flaxseed
Ground flaxseed is a rich plant source of Omega 3 fats. They also contain antioxidants and fiber which can help reduce the risk of cardiovascular disease.
Combine all ingredients in blender. Add more water and ice to desired consistency.