10 Cholesterol-Lowering Protein Shakes
Your Guide to a Heart-Healthy Diet
Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol is also found in foods from animal sources, such as egg yolks, meat, and cheese.
When you have too much cholesterol in your blood, it can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is known as atherosclerosis. It can lead to coronary artery disease, where your coronary arteries become narrow or even blocked.
There are two main types of cholesterol:
- Low-density lipoprotein (LDL). LDL, or “bad,” cholesterol, transports cholesterol particles throughout your body. LDL cholesterol builds up in the walls of your arteries, making them hard and narrow.
- High-density lipoprotein (HDL). HDL, or “good,” cholesterol, picks up excess cholesterol and takes it back to your liver.
A healthy diet and lifestyle can help you lower your bad cholesterol and raise your good cholesterol. This article will explore how you can incorporate delicious and nutritious protein shakes into your diet to help manage your cholesterol levels. We will provide you with 10 recipes for cholesterol-lowering protein shakes, backed by scientific research, to help you on your journey to a healthier heart.
The Science Behind Cholesterol-Lowering Foods
Managing cholesterol isn’t just about avoiding certain foods; it’s also about actively incorporating foods that can help lower your LDL (“bad”) cholesterol. The ingredients in the protein shakes in this article have been specifically chosen for their scientifically-backed cholesterol-lowering properties. Here’s a look at the science behind how they work:
The Power of Soluble Fiber
Soluble fiber is a key player in the fight against high cholesterol. It dissolves in water to form a gel-like substance in your digestive system. This gel can bind to cholesterol and its precursors, preventing them from being absorbed into your bloodstream and helping to remove them from your body. The National Lipid Association recommends consuming at least 5 to 10 grams of soluble fiber per day to have a significant impact on your LDL cholesterol levels. Many of the ingredients in our protein shakes are rich in soluble fiber, including:
- Oats and Oat Bran: Oats contain a type of soluble fiber called beta-glucan, which is particularly effective at lowering cholesterol. A 2016 meta-analysis of randomized controlled trials found that consuming 3 grams of beta-glucan per day from oats can lower LDL cholesterol by up to 10% [1].
- Psyllium Husk: This fiber supplement is a concentrated source of soluble fiber. Studies have shown that taking psyllium can significantly lower both total and LDL cholesterol [2].
- Apples, Berries, and Citrus Fruits: These fruits are rich in pectin, another type of soluble fiber that helps to lower cholesterol.
- Beans and Legumes: Beans are packed with soluble fiber and can be a great addition to a heart-healthy diet.
Healthy Fats for a Healthy Heart
Not all fats are created equal. Polyunsaturated and monounsaturated fats can actually help to lower your LDL cholesterol. These healthy fats can be found in:
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are all excellent sources of healthy fats. A 2015 review of 61 studies found that nut consumption is associated with lower levels of total cholesterol, LDL cholesterol, and triglycerides [3].
- Avocado: This creamy fruit is rich in monounsaturated fats, which can help to lower LDL cholesterol and raise HDL (“good”) cholesterol.
- Vegetable Oils: Using liquid vegetable oils like olive oil and canola oil in place of solid fats like butter and lard can help to lower your LDL cholesterol.
Plant Sterols and Stanols
Plant sterols and stanols are naturally occurring compounds found in plants that have a similar structure to cholesterol. They work by blocking the absorption of cholesterol from your digestive system into your bloodstream. The National Cholesterol Education Program recommends consuming 2 grams of plant sterols or stanols per day to help lower LDL cholesterol by up to 15% [4]. Plant sterols and stanols can be found in fortified foods like some margarines, orange juice, and cereals, as well as in some dietary supplements.
The Role of Protein
Protein is an essential nutrient that plays a vital role in many bodily functions, including building and repairing tissues. But did you know that the type of protein you eat can also affect your cholesterol levels?
- Soy Protein: The U.S. Food and Drug Administration (FDA) has approved a health claim stating that consuming 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease [5].
- Whey Protein: A 2024 meta-analysis of 21 randomized controlled trials found that whey protein supplementation may be an effective intervention for reducing LDL and total cholesterol levels, particularly in healthy, overweight/obese adults aged <50 years, with the greatest benefits observed when combined with exercise [6].
By incorporating these cholesterol-lowering ingredients into your diet, you can take a proactive approach to managing your cholesterol levels and improving your heart health. The protein shakes in this article are a delicious and convenient way to do just that.
10 Cholesterol-Lowering Protein Shake Recipes
Here are 10 delicious and easy-to-make protein shake recipes that are packed with cholesterol-lowering ingredients. Each recipe is designed to provide a good source of protein and soluble fiber, along with other heart-healthy nutrients.
Recipe 1: Berry Oat Powerhouse
This shake is a classic combination of berries and oats, two of the most powerful cholesterol-lowering foods. The whey protein provides a complete amino acid profile, while the oat bran and flaxseed deliver a healthy dose of soluble fiber and omega-3 fatty acids.
Protein Source: Whey protein powder
Key Cholesterol-Lowering Ingredients: Oat bran, mixed berries, ground flaxseed
Ingredients:
- 1 scoop (25g) whey protein powder (vanilla or unflavored)
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tablespoons oat bran
- 1 tablespoon ground flaxseed
- 1 medium banana
- 1 cup unsweetened almond milk
- 1 teaspoon honey (optional)
- 1/2 cup ice
Instructions:
- Add all ingredients to a blender.
- Blend on high for 60-90 seconds until smooth.
- Add more almond milk if needed to reach your desired consistency.
- Serve immediately.
Nutritional Benefits:
- Protein: ~27g
- Soluble Fiber: ~6g
- Omega-3s: From flaxseed
- Antioxidants: From berries
Recipe 2: Green Goddess Cholesterol Fighter
This vibrant green shake is packed with nutrients to help you fight high cholesterol. The pea protein is a great plant-based option, while the avocado and chia seeds provide a healthy dose of soluble fiber and healthy fats.
Protein Source: Pea protein powder
Key Cholesterol-Lowering Ingredients: Spinach, avocado, chia seeds, apple
Ingredients:
- 1 scoop (25g) pea protein powder (vanilla or unflavored)
- 1 cup fresh spinach
- 1/2 medium avocado
- 1 tablespoon chia seeds
- 1/2 green apple, cored
- 1 cup coconut water
- 1 tablespoon almond butter
- Juice of 1/2 lemon
- 1/2 cup ice
Instructions:
- Let the chia seeds soak in the coconut water for 5 minutes to form a gel.
- Add all ingredients to a blender.
- Blend on high for 90 seconds until completely smooth.
- Adjust the consistency with additional coconut water if needed.
Nutritional Benefits:
- Protein: ~28g
- Soluble Fiber: ~8g
- Healthy Fats: From avocado
- Potassium: From spinach and coconut water
Recipe 3: Tropical Soy Smoothie
This tropical-flavored smoothie is a delicious way to get your daily dose of soy protein. The psyllium husk provides a powerful boost of soluble fiber, while the mango and coconut add a touch of sweetness and flavor.
Protein Source: Soy protein powder
Key Cholesterol-Lowering Ingredients: Soy protein, psyllium husk, mango, coconut
Ingredients:
- 1 scoop (25g) soy protein powder (vanilla)
- 1 teaspoon psyllium husk powder
- 1/2 cup frozen mango chunks
- 1/4 cup unsweetened coconut flakes
- 1 medium banana
- 1 cup unsweetened soy milk
- 1 tablespoon hemp seeds
- 1/2 teaspoon vanilla extract
- 1/2 cup ice
Instructions:
- Mix the psyllium husk with the soy milk and let it sit for 2 minutes to thicken.
- Add the remaining ingredients to a blender.
- Blend on high for 60 seconds until smooth.
- Let the shake sit for 1 minute to thicken further, then stir and serve.
Nutritional Benefits:
- Protein: ~30g
- Soluble Fiber: ~7g
- Isoflavones: From soy protein and soy milk
- Omega-3s: From hemp seeds
Recipe 4: Chocolate Almond Delight
This rich and creamy shake is a healthy way to satisfy your chocolate cravings. The hemp protein provides a complete source of plant-based protein, while the almonds and oats deliver a healthy dose of soluble fiber and healthy fats.
Protein Source: Hemp protein powder
Key Cholesterol-Lowering Ingredients: Hemp protein, almonds, cocoa, oats
Ingredients:
- 2 scoops (30g) hemp protein powder
- 2 tablespoons raw almonds (or 1 tbsp almond butter)
- 1 tablespoon unsweetened cocoa powder
- 1/4 cup rolled oats
- 1 medium banana
- 1 cup unsweetened almond milk
- 1 tablespoon ground flaxseed
- 1 teaspoon maple syrup (optional)
- 1/2 cup ice
Instructions:
- If using whole almonds, soak them in warm water for 10 minutes to soften.
- Add all ingredients to a blender.
- Blend on high for 90 seconds until completely smooth.
- For an ultra-smooth texture, you can strain the shake through a fine-mesh sieve.
Nutritional Benefits:
- Protein: ~25g
- Soluble Fiber: ~7g
- Omega-3s: From hemp protein and flaxseed
- Vitamin E: From almonds
Recipe 5: Cinnamon Apple Pie Shake
This shake tastes like a delicious slice of apple pie, but it’s packed with cholesterol-lowering ingredients. The whey protein provides a high-quality source of protein, while the apple, oat bran, and walnuts deliver a healthy dose of soluble fiber and omega-3 fatty acids.
Protein Source: Whey protein powder
Key Cholesterol-Lowering Ingredients: Apple, oat bran, walnuts, cinnamon
Ingredients:
- 1 scoop (25g) whey protein powder (vanilla)
- 1 medium apple, cored and chopped
- 2 tablespoons oat bran
- 1 tablespoon chopped walnuts
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon nutmeg
- 1 cup unsweetened oat milk
- 1 tablespoon almond butter
- 1/2 cup ice
Instructions:
- Add all ingredients to a blender.
- Blend on high for 90 seconds until smooth.
- Add more oat milk if needed to reach your desired consistency.
- Sprinkle a little extra cinnamon on top before serving.
Nutritional Benefits:
- Protein: ~28g
- Soluble Fiber: ~8g
- Omega-3s: From walnuts
- Antioxidants: From cinnamon and apple
Recipe 6: Citrus Ginger Energizer
This refreshing shake is a great way to start your day. The pea protein provides a plant-based source of protein, while the citrus fruits and ginger deliver a healthy dose of vitamin C and anti-inflammatory compounds.
Protein Source: Pea protein powder
Key Cholesterol-Lowering Ingredients: Orange, grapefruit, chia seeds, ginger
Ingredients:
- 1 scoop (25g) pea protein powder (unflavored or vanilla)
- 1/2 large orange, peeled and segmented
- 1/4 grapefruit, peeled and segmented
- 1 tablespoon chia seeds
- 1/2 inch fresh ginger, peeled
- 1 medium banana
- 1 cup coconut water
- 1 tablespoon honey (optional)
- 1/2 cup ice
Instructions:
- Soak the chia seeds in the coconut water for 5 minutes to form a gel.
- Add all ingredients to a blender.
- Blend on high for 90 seconds until smooth.
- For a smoother shake, you can strain it through a fine-mesh sieve to remove the ginger pulp.
Nutritional Benefits:
- Protein: ~26g
- Soluble Fiber: ~7g
- Vitamin C: From citrus fruits
- Anti-inflammatory: From ginger
Recipe 7: Vanilla Chai Protein Smoothie
This flavorful shake is a healthy and delicious way to enjoy the taste of chai tea. The soy protein provides a complete source of plant-based protein, while the psyllium husk and flaxseed deliver a powerful dose of soluble fiber.
Protein Source: Soy protein powder
Key Cholesterol-Lowering Ingredients: Soy protein, psyllium husk, almonds, spices
Ingredients:
- 1 scoop (25g) soy protein powder (vanilla)
- 1 teaspoon psyllium husk powder
- 1 tablespoon almond butter
- 1/2 teaspoon chai spice blend (or a mix of cinnamon, cardamom, ginger, and cloves)
- 1 medium banana
- 1 cup unsweetened soy milk
- 1 tablespoon ground flaxseed
- 1 teaspoon vanilla extract
- 1/2 cup ice
Instructions:
- Mix the psyllium husk with the soy milk and let it sit for 2 minutes to thicken.
- Add the remaining ingredients to a blender.
- Blend on high for 60 seconds until smooth.
- Let the shake sit for 1 minute to thicken slightly before serving.
Nutritional Benefits:
- Protein: ~32g
- Soluble Fiber: ~8g
- Isoflavones: From soy protein and milk
- Antioxidants: From chai spices
Recipe 8: Peanut Butter Banana Blast
This classic combination is a delicious and satisfying way to get your daily dose of protein and fiber. The hemp protein provides a plant-based source of protein, while the oats and banana deliver a healthy dose of soluble fiber.
Protein Source: Hemp protein powder
Key Cholesterol-Lowering Ingredients: Hemp protein, oats, peanut butter, banana
Ingredients:
- 2 scoops (30g) hemp protein powder
- 2 tablespoons natural peanut butter (no added sugar)
- 1/4 cup rolled oats
- 1 large banana
- 1 tablespoon ground flaxseed
- 1 cup unsweetened almond milk
- 1/2 teaspoon vanilla extract
- 1/2 cup ice
Instructions:
- Add all ingredients to a blender.
- Blend on high for 90 seconds until completely smooth.
- Add more almond milk if needed to reach your desired consistency.
- Serve immediately.
Nutritional Benefits:
- Protein: ~28g
- Soluble Fiber: ~6g
- Omega-3s: From hemp protein and flaxseed
- Healthy Fats: From peanut butter
Recipe 9: Antioxidant Berry Blast
This vibrant shake is packed with antioxidants to help protect your cells from damage. The whey protein provides a high-quality source of protein, while the berries, oat bran, and walnuts deliver a powerful dose of soluble fiber and omega-3 fatty acids.
Protein Source: Whey protein powder
Key Cholesterol-Lowering Ingredients: Mixed berries, oat bran, walnuts, dark cherries
Ingredients:
- 1 scoop (25g) whey protein powder (berry or vanilla)
- 1/2 cup mixed berries (blueberries, blackberries, raspberries)
- 1/4 cup frozen dark cherries (pitted)
- 2 tablespoons oat bran
- 1 tablespoon chopped walnuts
- 1 tablespoon chia seeds
- 1 cup unsweetened pomegranate juice (diluted 1:1 with water)
- 1/2 cup ice
Instructions:
- Add all ingredients to a blender.
- Blend on high for 90 seconds until smooth.
- Add more diluted pomegranate juice if needed to reach your desired consistency.
- Garnish with extra berries if desired.
Nutritional Benefits:
- Protein: ~27g
- Soluble Fiber: ~9g
- Antioxidants: From berries and pomegranate
- Omega-3s: From walnuts and chia seeds
Recipe 10: Creamy Avocado Lime Protein Shake
This creamy and refreshing shake is a delicious way to get your daily dose of healthy fats and fiber. The pea protein provides a plant-based source of protein, while the avocado and spinach deliver a healthy dose of soluble fiber and other heart-healthy nutrients.
Protein Source: Pea protein powder
Key Cholesterol-Lowering Ingredients: Avocado, spinach, lime, hemp seeds
Ingredients:
- 1 scoop (25g) pea protein powder (vanilla or unflavored)
- 1/2 medium ripe avocado
- 1 cup fresh spinach
- 1 tablespoon hemp seeds
- Juice of 1 lime
- Zest of 1/2 lime
- 1 medium banana
- 1 cup coconut water
- 1 tablespoon almond butter
- 1/2 cup ice
- Fresh mint leaves (optional)
Instructions:
- Add all ingredients to a blender.
- Blend on high for 90 seconds until completely smooth and creamy.
- Adjust the consistency with additional coconut water if needed.
- Garnish with lime zest and mint leaves.
Nutritional Benefits:
- Protein: ~28g
- Soluble Fiber: ~8g
- Healthy Fats: From avocado
- Omega-3s: From hemp seeds
- Potassium: From avocado and coconut water
Conclusion: A Delicious Path to a Healthier Heart
Incorporating these cholesterol-lowering protein shakes into your diet can be a delicious and convenient way to improve your heart health. By combining the power of soluble fiber, healthy fats, and high-quality protein, you can take a proactive approach to managing your cholesterol levels and reducing your risk of heart disease.
Remember that these shakes are most effective when consumed as part of a balanced diet and a healthy lifestyle that includes regular exercise. Always consult with your doctor or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions.
We hope you enjoy these recipes and that they help you on your journey to a healthier heart!
References
[1] Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. (2014). Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108
[2] Brouns, F., Theuwissen, E., Adam, A., Bell, M., Berger, A., & Mensink, R. P. (2012). Cholesterol-lowering properties of different sources of dietary fiber: a meta-analysis. European journal of clinical nutrition, 66(6), 721–728. https://doi.org/10.1038/ejcn.2012.23
[3] Guasch-Ferré, M., Li, J., Hu, F. B., Salas-Salvadó, J., & Tobias, D. K. (2015). Effects of nut consumption on inflammatory biomarkers. The American journal of clinical nutrition, 102(6), 1347–1356. https://doi.org/10.3945/ajcn.115.118491
[4] National Heart, Lung, and Blood Institute. (2002). Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) Final Report. National Institutes of Health. https://www.nhlbi.nih.gov/files/docs/resources/heart/atp3full.pdf
[5] U.S. Food and Drug Administration. (2017). Soy Protein and Risk of Coronary Heart Disease. Federal Register. https://www.federalregister.gov/documents/2017/10/31/2017-23629/food-labeling-health-claim-soy-protein-and-coronary-heart-disease
[6] Prokopidis, K., Morgan, P. T., Veronese, N., Morwani-Mangnani, J., Triantafyllidis, K. K., Kechagias, K. S., … & Witard, O. C. (2024). The effects of whey protein supplementation on indices of cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition, 44, 109-121. https://doi.org/10.1016/j.clnu.2024.12.003
