“Sweet and creamy, I topped it off with a scoop of vanilla protein powder for a post-workout boost.”
~ Kai
Blueberry Oat, a heart-healthy cholesterol-lowering smoothie recipe, is filling and nutrient-dense, combining antioxidant-rich blueberries with LDL reducing rolled oats for a delicious breakfast or snack. The addition of Greek yogurt provides a creamy texture and added protein.
Blueberries are high in antioxidants, which can help reduce inflammation and support heart health. Rolled oats contain beta-glucan, a soluble fiber that can help lower cholesterol levels. Greek yogurt provides additional protein and probiotics to support overall health.
Everything You Need
Key Ingredients
The Cholesterol-Lowering Blueberry Oat smoothie ingredients are:
- blueberries
- oats
- Greek yogurt
- almond milk
- honey
- ice
Health Benefits
Blueberries – Blueberries are a popular superfood that are low in calories and highly nutritious. They are the king of antioxidants, being absolutely loaded with flavonoids, and provide significant amounts of vitamin C, vitamin K, and manganese. Blueberries protect against aging and cancer, by reducing DNA damage, and boost heart function, by preventing LDL oxidization and lowering blood pressure.
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Oats – Oats are one of the most healthy grains you can eat, being packed with fiber, loaded with essential nutrients, and 100% gluten-free. They are high in manganese, phosphorous, magnesium, copper, iron, zinc, folate, vitamin B1, and vitamin B5. Oats are widely used to lower cholesterol and prevent oxidization of LDL cholesterol.
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Greek Yogurt – Greek yogurt has been a staple of Greek cuisine for more than 2,000 years. It is high in vitamin A, vitamin B2, vitamin B5, vitamin B12, em>calcium, and selenium, and is particularly rich in protein. Greek yogurt benefits bone health, supports a healthy digestive tract, and aids in post-workout muscle recovery.
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Almond Milk – Almond milk is a popular nut-based milk replacement that is naturally lactose-free, dairy-free, and completely vegan. It has a surprisingly diverse set of nutrients, including significant amounts of vitamin D, vitamin E, and calcium. Almond milk is also a heart-healthy beverage for those interested in lowering their cholesterol.
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Honey – Honey is a thick, sticky liquid made from plant nectar by honeybees. It is rich in antioxidants, including phenolic acids and flavonoids that are excellent at reducing oxidative stress. Honey has been used to facilitate burn and wound healing for thousands of years and has shown great success in healing diabetes-related foot ulcers.
[Amazon Fresh]
Equipment Needed
A standard blender is all that is required to make these delicious smoothies. If you are making it for just one person, we recommend using the truly amazing personal NutriBullet Ultra as it is super-quick to set up and very easy to clean.
If you are making them for more than one person, we recommend a higher-end Vitamix blender that can process larger loads more efficiently.
For overnight storage, we recommend using a glass or BPA-free airtight container with a resealable lid.
How To Make The Cholesterol-Lowering Blueberry Oat Smoothie
The Cholesterol-Lowering Blueberry Oat smoothie is very easy to make:
- Step 1: Place blueberries, rolled oats, Greek yogurt, almond milk, honey, and ice into a blender and secure the lid.
- Step 2: Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Step 3: Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Step 4: Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Recipe Tips And Substitutions
If you don’t have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
You can substitute other berries, like strawberries or raspberries, for the blueberries or use a different type of yogurt, such as coconut or almond yogurt.
To make this smoothie vegan, replace the Greek yogurt with a plant-based yogurt alternative and use a vegan-friendly sweetener like maple syrup or agave nectar.
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Cholesterol-Lowering Blueberry Oat Smoothie Recipe
Equipment
Ingredients
- 1 cup blueberries frozen
- 1/2 cup oats rolled
- 1/2 cup Greek yogurt
- 1 cup almond milk, vanilla unsweetened
- 1 tablespoon honey raw, unfiltered
- 1 cup ice
- 1 Collagen Boost optional
Instructions
- Place blueberries, rolled oats, Greek yogurt, almond milk, honey, and ice into a blender and secure the lid.
- Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Notes
- For ease of use, we recommend peeling and slicing a number of bananas, putting them in a freezer bag, and storing them in your freezer for quick access.
- If you don't have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
- You can substitute other berries, like strawberries or raspberries, for the blueberries or use a different type of yogurt, such as coconut or almond yogurt.
- To make this smoothie vegan, replace the Greek yogurt with a plant-based yogurt alternative and use a vegan-friendly sweetener like maple syrup or agave nectar.
Video
Nutrition
Smoothie Frequently Asked Questions
Can I use frozen blueberries instead of fresh blueberries in this smoothie?
Yes, using frozen blueberries will create a thicker, colder smoothie and still provide the same health benefits as fresh blueberries.
Can I use quick oats or steel-cut oats instead of rolled oats in this smoothie?
While you can use quick oats, they may not provide the same texture and heart health benefits as rolled oats. Steel-cut oats are not recommended, as they may not blend well and could create a gritty texture in the smoothie.
More Cholesterol-Lowering Smoothie Recipes
→ If you liked this delicious Blueberry Oat smoothie, try more of our heart-healthy favorites on our Cholesterol-Lowering Smoothie Recipes page.
