There are many ingredients that can benefit your heart, such as nuts, berries, dark green veggies and spices such as turmeric and cinnamon. However, you might not be sure how to incorporate these ingredients into your diet. One option to increase your consumption of these heart-healthy ingredients is to add daily green smoothies to your weekly menu. Here are four smoothie recipes that taste great and can help boost your overall health.
1. Blueberry and pomegranate green smoothie
This smoothie contains blueberries and pomegranate juice - two ingredients full of antioxidants. These molecules seek out damaging free-radicals and neutralize them. Additionally, research has linked the consumption of blueberries to lower cholesterol.
- 1 cup frozen blueberries
- 1/2 cup 100-percent pomegranate juice
- 1 banana, peeled
- 3 cups baby spinach
- 1/2 tsp. lemon juice
- 8 oz. unsweetened almond milk
Place the almond milk, pomegranate juice and lemon in your blender, then add in the fruit and spinach. Blend the ingredients for 30 seconds or until smooth. If you prefer an icier drink, put in a few ice cubes in after the mixture is well-combined and process for another 30 seconds.
2. Blended green lemonade
You can add some heart-healthy ingredients to your favorite summertime drink for a refreshing afternoon beverage. Everyday Health explained that apples contain a particular antioxidant that's shown to help reduce levels of bad cholesterol, so be sure to include the fruit in your smoothie.
- 2 green apples, cored, peeled and sliced
- 1/2 lemon, peeled
- 1 cup baby spinach
- 1/2 cucumber, peeled and sliced
- 3/4 cup of water
- A handful of ice
Start by adding the liquids into your blender, then layer apple slices, lemon and cucumber. Place the spinach on top, and blend for 30 seconds until well-combined. Add in the ice, then pulse again until the mixture is smooth.
3. Tropical turmeric green smoothie
If you don't have turmeric in your spice rack, you should pick it up the next time you're at the grocery store. This Indian spice has been shown to carry a number of health benefits, including reducing the risk of heart attack and helping keep people with prediabetes from developing the disease. You can work the spice into your diet with this tropical-inspired green smoothie.
- 1 1/2 cups coconut water
- 1 cup pineapple chunks, fresh or frozen
- 1/2 cup sliced mango
- 1 handful arugula
- 1 handful baby spinach
- 1/2 tsp. ground turmeric
- 1/2 tsp. ground cinnamon
Pour the coconut water into your blender, then add in the pineapple, mango, greens and spices. Blend the ingredients for 30 seconds or until smooth.
4. Chia and spinach smoothie
Omega-3s are another important nutrient that can help to protect your heart. You likely know that there are plenty of omega-3s in fatty fish like salmon, but you can also get the fatty acid from chia seeds. Blend up a delicious drink with this ingredient to get an added boost of omega-3s.
- 1 cup unsweetened almond milk
- 1/2 cup mango, sliced
- 1 ripe banana
- 2 cups baby spinach
- 1 Tbsp. chia seeds
Place the almond milk in your blender, then top with mango slices, banana, spinach and chia seeds. Process the ingredients for 30 seconds until they are smooth and well-combined. Transfer into a glass and enjoy!