An Avocado, Kiwi and Spinach Heart Healthy Green Smoothie
This rich and delicious avocado, kiwi and spinach smoothie is an extremely healthy treatment for your entire cardiovascular system.
The avocado smoothie recipe ahead also contains fresh ginger and turmeric for their incredible heart benefits and is particularly recommended for older readers who are looking to maintain their cardiovascular health for many years to come.
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. We need healthy fatty acids like this in our diet and being a high satiety food, they also fill you up and reduce hunger and can actually be excellent for weight loss.
Avocados contain other heart healthy nutrients like high levels of potassium for regulating blood sugar, vitamin C and vitamin E for both water-soluble and fat-soluble antioxidants and 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 smoothies 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 lots of greens like this into your diet. Spinach smoothies are an excellent way to have all the health benefits of green vegetables like spinach without even tasting them.
Kiwifruit is a premiere source of the antioxidant vitamin C for improving cardiovascular health. These delicious fruit, actually a large berry, also have a delicious tangy sweetness that really adds to the flavor of this heart smoothie.
If you need more sweetness you can add a couple of drops of stevia, but one of the best things you can do for your health and your heart 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 cardiovascular circulation and is often recommended for regulating blood pressure, lowering LDL cholesterol regulation, 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 fresh ginger, like that suggested in this spinach avocado smoothie.
Admittedly, 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 can tend to 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 leading to cardiovascular 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 recommended for this smoothie recipe. The curcumin and other beneficial nutrients in it are fat soluble and won’t be properly absorbed without it.
While stevia itself doesn’t have an particular cardiovascular benefits like the previous ingredients, it does help you avoid one of the very worst ingredients for your heart, and indeed entire body – sugar.
This important article explains why switching to a drop or two of stevia, rather than the usual teaspoons of sugar, is likely to be one of the most important things you ever do for both your waistline and long-term 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 kiwifruit, 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 an Avocado Spinach 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 your 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 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 prescription drugs. Not just for interactions either. They may work so well your dosage could need to be lowered.
Please share this 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.
Photo credit: Dondy Razon