Make Some Heart-Healthy Smoothies This Summer
With the right ingredients, a healthy smoothie can be tasty and provide you with antioxidants and other key nutrients.
The summer bounty of fresh produce brings with it the opportunity to make some cool, healthy smoothies. By avoiding added sugars and other calorie-dense ingredients, you can satisfy your taste buds while giving your cardiovascular system a nutrient-rich boost.
“If a smoothie is made correctly, with the recommended amount of fruit, vegetables, protein, and healthy fat, then a smoothie could be a meal replacement daily or even twice daily if a patient is trying to lose weight and shakes are convenient for them,” says dietitian Katherine Patton, RD, LD, a nutrition counselor with the Preventive Cardiology and Rehabilitation Section at Cleveland Clinic. “Smoothies are also convenient ways for people to consume more than one serving of fruit and vegetables at a time.”
Patton recommends these tips for healthy smoothies:
- One cup of fresh or frozen fruit with no sugar added
- Leafy green lettuce or other vegetable
- At least 10 grams of protein, from non-fat or low-fat milk or yogurt, soy products, or protein powder
- Unsaturated fats from natural peanut or almond butter, ground flax or chia seeds, or avocado.
- Do not add sugar, honey or agave.
For more about how to make some heart-healthy smoothies this summer, check out https://health.clevelandclinic.org/2015/11/6-super-energy-boosting-fruit-smoothie-recipes/.