Drink it for breakfast to lower cholesterol, says expert

According to the Spanish Heart Foundation, Hypercholesterolemia (high cholesterol) is considered to be total cholesterol levels greater than 200 mg/dl.

The presence of high cholesterol is linked to heart problems, lifestyle, sex of the person, diet and the body’s endogenous synthesis.

What to take for cholesterol?

As Sarah Garone, registered nutrition and dietetic technician, freelance health writer, and food blogger, explains in an article published in Eat This, Not That:

“Researchers have known for many years that high-fat and fiber matter much more than dietary cholesterol for blood cholesterol.”

And says:

Maintaining a moderate level of saturated fat and a high level of fiber pushes your HLD and LDL numbers into a healthier range. Maintaining a moderate level of saturated fat and a high level of fiber pushes your HLD and LDL numbers into a healthier range.

In that sense, Garone indicates that smoothies are an excellent option to take advantage of the benefits of fruits, vegetables, nuts and other foods that help control cholesterol.

Among their recommended shakes is one based on berries.

“After this irresistibly swirled raspberry peach smoothie falls through the hatch, its ingredients go to work to protect your heart“, he says.

And, according to a 2016 study involving more than 1,200 subjects, a higher intake of berries led to a reduction in bad cholesterol, probably because they are rich in fiber and antioxidants.

Cholesterol lowering shake

Recipe from the specialized site Eat This, Not That


  • 1/2 cup frozen unsweetened raspberries
  • 1/3 cup orange juice
  • 2 boxes of 5.3 ounces of Greek yogurt
  • 1 1/2 cups frozen peach slices
  • 1 ripe banana, cut into chunks and frozen for at least 2 hours
  • 1 tablespoon of honey
  • 1/4 teaspoon ground ginger


  1. In a blender, combine the raspberries and orange juice. Cover and blend until smooth. Divide between two glasses.
  2. Wash the blender. In clean blender, combine yogurt, peaches, banana, honey, and ginger. Cover and blend until smooth. Pour over raspberry mixture in glasses.
  3. Stir with a spoon. If desired, top with fresh raspberries. Serve immediately.

This smoothie has the perfect balance of saturated fat and fiber. It contains 7 grams of fiber without a single gram of saturated fat, according to the nutritionist.

How can you lower cholesterol?

Here are some expert recommendations to avoid high cholesterol:

  • Follow a low-salt diet
  • Increase consumption of fruits, vegetables and whole grains
  • Limit the amount of fats of animal origin
  • Maintain a healthy weight
  • Give up smoking
  • Exercise
  • Controlling stress
  • Do not consume sugar in excess
  • Limit alcohol consumption

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