An Avocado, Spinach, Turmeric, Ginger and Kiwi Smoothie Recipe for a Healthy Heart
This rich and delicious spinach, kiwi and avocado smoothie is an extremely healthy natural treatment for your entire cardiovascular system.
The recipe ahead also contains fresh ginger and turmeric and is especially recommended for older readers and people with circulatory problems.
Taken regularly, the ingredients in this smoothie help raise good HDL cholesterol, moderate levels of glucose in the blood, and prevent LDL cholesterol oxidation and plaque build up within arteries.
Why This Smoothie Is Good for Your Heart
Avocado is full of healthy monounsaturated fats, shown to reduce dangerous LDL cholesterol at the same time as raising beneficial HDL cholesterol.
Definitely don’t be afraid of the fat content of avocados. You need healthy fatty acids like this in your diet. Being a high satiety food, they also fill you up and reduce hunger and are excellent for weight loss.
Avocados contain other heart healthy nutrients like high levels of potassium for regulating blood levels of glucose and vitamin C and vitamin E for both water-soluble and fat-soluble antioxidants.
These potent fruit also have good amounts of folate which helps regulate high homocysteine levels in your blood (a strong risk factor for heart disease).
Avocados are a very healthy ingredient add to any of your smoothie recipes and, as a bonus, they tend to give them a fluffy, almost mousse like texture and creamier flavor.
Superfood spinach has an amazing number of vitamins, minerals, antioxidants and other phytonutrients. It is especially rich in vitamin K for healthy blood and cardiovascular function and reducing inflammation throughout your body.
Spinach is also quite high in folate, a B vitamin known to assist in lowering high levels of homocysteine in your body.
Elevated homocysteine is strongly association with heart disease, stroke and other cardiovascular diseases. It is also now being recognized as a risk factor for disorders such as osteoporosis and age-related cognitive decline.
While spinach has a mild taste, it’s not always so easy to get it into your diet. Green smoothies are an excellent way to get the nutritional benefits of greens like spinach without even tasting them.
Kiwi is a premiere source of the antioxidant vitamin C for improving cardiovascular health. These delicious fruit, actually a large berry, also have a tangy sweetness that really adds to the flavor of this avocado, ginger and kiwi smoothie for cardiovascular health.
If you need more sweetness you can add a couple of drops of stevia. One of the best things you can do for both your waistline and overall health though is to train your taste buds to not need everything you eat and drink to be so sweet.
Ginger is a potent herb that is known to improve circulation and is often recommended for regulating blood pressure, lowering LDL cholesterol and maintaining good heart health in general.
Studies have shown it is particularly good at preventing LDL cholesterol oxidation, one potential cause of heart disease.
It can also help lower blood pressure and prevent hypertension. Though people on blood pressure medications should discuss using larger amounts of the herb, like that suggested in this avocado, turmeric and ginger smoothie recipe.
A spice usually found in Indian curries isn’t the most obvious smoothie ingredient but the heart benefits of turmeric are impressive. With the other strong flavors in this recipe you won’t taste it, though it will tinge this otherwise green smoothie a little orange.
Turmeric contains curcumin, a compound proven to prevent LDL cholesterol oxidation, thus reducing your risk of plaque building up in arteries and heart disease.
Studies have also found that curcumin reduces the progression of atherosclerosis, the hardening of the arteries often seen as a precursor to heart attacks and strokes.
Whenever you use turmeric try and have it with some form of health fats, like the avocado and coconut milk in this smoothie recipe. The curcumin and many other beneficial nutrients in it are fat soluble and won’t be properly absorbed without it.
An even simpler way to get turmeric for cardiovascular health, as well as 8 other superfoods for relieving stress, easing inflammatory pain and improving sleep, is with potent Organifi Gold I’ve reviewed here.
While stevia itself doesn’t have specific cardiovascular actions like the previous smoothie ingredients, it does help you avoid one of the very worst ingredients for your heart, and indeed entire body — sugar.
Switching to a drop or two of healthy stevia, rather than the usual teaspoons of sugar, is to be one of the best things you can do for both your waistline and long-term heart health.
- 1 cup of organic coconut milk and 1 cup of water. Alternatively use 2 cups of almond or hemp milk, coconut water or grass fed, organic cow’s milk if you tolerate it.
- Half a large or a whole small avocado.
- A handful of spinach, washed.
- 2 kiwi, scooped out of their skin.
- Half an inch of fresh ginger with the skin cut off.
- 1 teaspoon of turmeric, preferably high curcumin like this one I use.
- Optional: A couple of drops of stevia for extra sweetness. Definitely don’t use sugar if you are making up this smoothie for your heart health.
- Optional: A scoop of this polyphenol-rich red superfood powder will further increase the cardiovascular benefits of this smoothie.
How to Make a Kiwi, Avocado and Turmeric Smoothie for Your Heart
- If your spinach isn’t organic then it’s best to soak it in hot water with a splash of apple cider vinegar to minimize sprays.
- Once washed, throw it into the blender first, followed by the ginger, turmeric, avocado, kiwi and liquid of your choice.
- Blend it all up on high for a few seconds and enjoy straight away for the best flavor and benefits. You’ll find the avocado makes for a thick, almost mousse-like smoothie and this has got to be one of the most delicious ways to improve cardiovascular health.
Timing and Precautions
While beneficial whenever you have it, making this heart healthy spinach avocado smoothie up several times a week will give the most noticeable results.
Those short on time could make a larger batch and freeze the remainder to use as a highly nutritious frozen dessert for another day.
Do check with your doctor though if you are currently taking medication for your heart and always have special treatment smoothies like this well away from prescriptions.
Please share this turmeric, ginger, spinach, kiwi and avocado smoothie recipe with your friends and let me know what you think in the comments below if you try it for yourself.