Driven away by the choices of our tongues, we often crave tasty food and drinks. Food that may be low in nutritional value but high in preference. And sometimes dwelling on this kind of diet ruins our hearts. It’s time to shift our focus to a healthy heart with the right nutrition. And trust me, it doesn’t have to be unappetizing. Here is a list of recipes for super-healthy smoothies for weight loss and great heart health. And making them is super easy too.
“There are four sources of energy – food, sleep, breath, and a calm mind.”
~ Gurudev Sri Sri Ravi Shankar
Smoothies for the heart
- All-combined-berry smoothie
Berries like strawberry, blueberry, raspberry, cranberry, etc. are filled with antioxidants and fibers essential for heart health.
Ingredients:
- 1 cup berries (mix all berries)
- ½ cup milk (almond, dairy, or soy)
- 1 banana
- 1 cup chopped spinach
- 1 tbsp flax seed
- 1 tsp grated ginger
- 1 tsp mint leaves
- 1 tsp lemon juice
- Honey to taste
Mix the fruits and milk in the blender, followed by spinach, seeds, and other ingredients. You can replace milk with water if it doesn’t suit you.
- Fruit ginger smoothie
Ginger is a power-packed ingredient that maintains a healthy heart by working against clogged arteries, platelet issues, and hyperlipidemia. It is a common medicine used in Ayurveda in fresh and dried form. It also adds the element of freshness to the smoothies.
Ingredients:
- 1 cup fruit (orange and mango)
- 2 tsp grated ginger
- ½ tsp ground turmeric
- 1 cup celery
- 1 cup sliced cucumber
- Honey to taste
This is one of the feel-light smoothies you can take in the early morning after a workout and before breakfast.
- Apple spice coconut smoothie
Apples contain polyphenols that reduce the risk of heart stroke and check cholesterol levels. Indian herbs and spices work significantly in cognitive therapies and mood upliftment due to their anti-inflammatory and antioxidant properties.
Ingredients:
- 1 cup of diced apple (you can combine chunks of pineapple and mangoes)
- 1.5 cups coconut water
- 2 cups spinach
- ½ tsp turmeric
- ½ tsp cinnamon
- ½ tsp mint leaves
- Honey to taste
Add the coconut water and then the fruits, followed by the spices and enjoy this tropical treat.
- Green yogurt smoothie
Seeds such as chia seeds, flax seeds, and almond nuts are high in fiber and omega-3 fats and fight inflammation in the body, whereas greens such as kale, celery, and spinach are rich in vitamins, minerals, folate, and potassium.
Ingredients
- 1 cup fruit(of your choice)
- 1 banana
- 1 tbsp chia seeds (or flax seeds alternatively)
- 1 tbsp almond nuts
- 1 cup yogurt
- 1 cup spinach
- 1 cup celery (or kale alternatively)
- Honey to taste
If the blend is too thick, adjust it with water and enjoy the drink.
- Power-packed pomegranate smoothie
Pomegranate is one of the best fruits to boost heart health, containing about three times more antioxidants than green tea. It is an excellent immunity booster, helps in digestion, and prevents clogging of arteries.
Ingredients
- 1 cup pomegranate seeds
- ½ cup blueberries
- 1 banana (optional)
- ½ cup almond milk
- 4-5 fresh mint leaves
- ½ tsp cinnamon powder
- 2 unseeded dates
- Honey to taste
A power booster drink to get your day started!
Considerations
Smoothies are great for heart health, enable weight loss effectively, and do not compromise on nutrient supply to the body. They fight various issues like digestion, nausea and heartburn, and re-energize us. However, there are a few things to consider:
- Avoid meals with smoothies
Since fruits are the main constituent in smoothies that are rich in calories, gap your smoothies and meals.
- Avoid artificial sweeteners
Don’t go overboard adding sweeteners to your smoothies to make them delicious. Enjoy the fruits naturally or add a bit of sweetener like honey, coconut sugar, or dates jaggery.
- The right mix
Although fruits are a crucial part of smoothies, avoid adding too much. Use a cup of fruit per serving to keep a count of your calories and carbs. The same rule goes for additions like nuts, seeds, and protein powders, if any are added.
- Balance off with a good lifestyle
An active lifestyle with a proper diet is the key to keeping your heart healthy and strong. Ensure you work out daily to prevent any risk of cardiac problems. Postures of yoga for a healthy heart with a little dose of Meditation are the perfect combination.
