“Tropical with a hint of leafy-green earthiness. Just tastes so fresh and healthy!”
~ Sydney
Spinach Mango, a heart-healthy cholesterol-lowering smoothie recipe, is revitalizing and nutrient-rich, combining the health benefits of spinach, avocado, and mango in a delightful and satisfying drink. Chia seeds add a boost of fiber, protein, and omega-3 fatty acids, making this smoothie a heart-healthy choice.
Spinach is a nutrient-dense leafy green that contains fiber, antioxidants, and anti-inflammatory compounds to support heart health. Avocado provides healthy monounsaturated fats that can help lower LDL cholesterol levels, while mango adds natural sweetness and is rich in antioxidants to support cardiovascular health. Chia seeds contribute additional fiber and healthy fats to further support heart health.
Everything You Need
Key Ingredients
The Cholesterol-Lowering Spinach Mango smoothie ingredients are:
- avocado
- mango
- spinach
- coconut water
- chia seeds
- ice
Health Benefits
Avocados – Avocados are neither fruit nor vegetable, but are actually considered berries. They are an excellent source of vitamin B2, vitamin B3, vitamin B5, vitamin B6 vitamin C, vitamin E, and vitamin K. Avocados promote healthy gut bacteria, reduce the risk of heart disease, and provide essential nutrients required during pregnancy and while breastfeeding.
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Mango – Mango, in some corners of the world, is known as the “King of Fruits” and delivers an impressive amount of potent nutrients and healthy plant compounds. They are extremely high in vitamin C and provide significant amounts of copper, folate, and vitamin B6. Mangoes are also known to boost your immune system, improve digestive health with their amylases enzymes, help prevent diabetes, and have even been shown to reduce the risk of certain cancers.
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Spinach – Spinach has long been a major staple of healthy eating. It is loaded with important vitamins and minerals such as vitamin A producing carotenoids, vitamin C, vitamin K1, calcium, folic acid, and iron. Studies have shown that the regular addition of spinach to one’s diet can help improve eye health, promote heart health, boost immune function, and make bones stronger.
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Coconut Water – Coconut water has become an increasingly popular health drink as of late. It is low in calories, efficiently replenishes electrolytes, is an excellent source of potassium, and contains potent free radical fighting antioxidants. Also, coconut water has been shown to lower blood sugar levels in people suffering from diabetes, prevent kidney stone formation, and reduce the risk of heart disease.
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Chia Seeds – Chia seeds are small in size, but big in nutritional value. They are absolutely loaded with antioxidants, omega-3 fatty acids, and are rich in dietary fiber. In addition, the compounds in chia seeds have been shown to neutralize cell-damaging free radicals, assist with lowering blood pressure, and reduce inflammation.
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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 Spinach Mango Smoothie
The Cholesterol-Lowering Spinach Mango smoothie is very easy to make:
- Step 1: Place avocado, mango, spinach, coconut water, chia seeds, 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
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 kale for spinach or add a scoop of protein powder for an extra protein boost. For a sweeter smoothie, you can add a small amount of honey or a few drops of stevia.
If you prefer a creamier texture, you can replace coconut water with almond milk or any other milk of your choice.
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Cholesterol-Lowering Spinach Mango Smoothie Recipe
Equipment
Ingredients
- 1/2 avocado
- 1 cup mango frozen, chunks
- 1 cup spinach
- 1 cup coconut water unsweetened
- 1 tablespoon chia seeds
- 1 cup ice
- 1 Collagen Boost optional
Instructions
- Place avocado, mango, spinach, coconut water, chia seeds, 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
- 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 kale for spinach or add a scoop of protein powder for an extra protein boost.
- For a sweeter smoothie, you can add a small amount of honey or a few drops of stevia.
- If you prefer a creamier texture, you can replace coconut water with almond milk or any other milk of your choice.
Video
Nutrition
Smoothie Frequently Asked Questions
How do monounsaturated fats help cholesterol levels?
Monounsaturated fats help improve cholesterol levels by reducing low-density lipoprotein (LDL), also known as u0022bad cholesterol,u0022 while potentially increasing high-density lipoprotein (HDL), the u0022good cholesterol.u0022 This shift in balance promotes a healthier cardiovascular profile, reducing the risk of heart disease and stroke.
Are Chia seeds good for you?
Yes, chia seeds are highly beneficial for health as they are packed with nutrients like omega-3 fatty acids, fiber, protein, antioxidants, and various micronutrients. These nutrients contribute to heart and bone health, help regulate blood sugar, promote digestion, and may aid in weight management.
More Cholesterol-Lowering Smoothie Recipes
→ If you liked this delicious Spinach Mango smoothie, try more of our heart-healthy favorites on our Cholesterol-Lowering Smoothie Recipes page.
