Heart Health

Triglycerides lowering Smoothie. In my last screening at Walmart… | by Anand Gupta | Sep, 2021

In my last screening at Walmart Pharmacy, I was pleasantly suprised to find that my Triglycerides are down to 80 mg/dl. Only change I had done was over last couple of months, I had started drinking this home made smoothie for breakfast in order to increase my consumption of fruits and veggies. Two months back my Triglycerides were 166 mg/dl.

Those of you who do not know, Walmart Pharmacy offers a simple lipid test panel for 19.99$ which tests for total cholesterol, LDL, HDL and Triglycerides. It is a convenient way to get lipid tests done. Check with your local Walmart Pharmacy as I am not sure if Walmart Pharmacy offers this service in all states.

For years, my new year’s resolution has been to eat more greens. Years came and went away but nothing really happened. Finally, after reading a lot of stuff on the internet I felt making smoothie is the best way to consume greens for me. I wanted to consume more greens for managing blood sugar and blood pressure.

For the last couple of months, I have been making smoothie two to three times a week.

Beets and Greens have Nitrates in them and these are converted to Nitrites and then to Nitric Oxide that dilates blood vessels lowering blood pressure. The guys who figured this out went to win Noble prize. (https://www.nobelprize.org/prizes/medicine/1998/press-release/)

I use Ninja BL770 blender which comes with a 72 oz blending jar and 1500 watts motor. But really any blender will work. I like this one because it is very easy to clean.

https://www.amazon.com/Ninja-Kitchen-BL770-Processor-Smoothies/dp/B00939I7EK

I have another hand blender which is my favorite and if I just have to make smoothie for myself I just use this one. However, its blending jar is good for storing extra smoothie for the next day. Again I like this one because it is extremely easy to clean.

https://www.amazon.com/KitchenAid-KHB2351CU-3-Speed-Hand-Blender/dp/B005MMNBBQ

This recipe assumes to make a full 72 oz jar of smoothie. It is really easy and you can’t probably mess it up. You can easily change various ingredients and their quantities and still have a good healthy smoothie to drink.

For liquid base, I just typically use water. I use a 12 oz glass/cup as a measure. Two to three cups of liquid base either water or soy milk or a mixture of two in any proportion works.

Fruit quantity is generally one medium size fruit. Cut at the ends and chop into big pieces. Generally no need to peel except for Kiwi fruit and Avocado.

Strawberry and Blueberry are typically 8oz. Basically 1 lb package lasts for two smoothie sessions.

Flaxseeds are actually ground flax seeds. About 4 oz which will be about half a cup. I get them from Walmart, but equivalents are available from other grocery stores. You can also buy the flax seeds and grind them in a coffee grinder.

https://www.walmart.com/ip/Great-Value-Organic-Ground-Flax-Seed-16-Oz/52633655

Absorption of nutrients is much better when flax seeds have been grinded. These have to be stored in the refrigerator after you open the bag. Flaxseeds is a key component and there are lots of health benefits associated with it.

Liquid Base (at least one of)

Must have

Fruits Group 1 (at least two of the following)

Fruits Group 2 (at least one of the following)

Greens Vegetables (at least two of the following)

  • Spinach
  • Arugula
  • Kale
  • Broccoli
  • Celery
  • Carrot

Preparation

Put everything in a blender and crush it for 5 minutes.


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