A Trendy Green Vegetable Juice High In Essential Vitamins Can Also Lower Cholesterol

A quick scroll through social media will bombard you with the latest miracle food, drink, or supplement promising a longer life, boundless energy, or a rock-solid immune system. However, the truth is that one food group already does all that — vegetables. Your mom may have nagged you to eat more greens as a kid, but these days, sneaking extra veggies into your meals is easier than ever.

Consider juices and smoothies. If you love fruit, why not blend it with some of the most nutrient-packed veggies out there? Juicing just 3 cups of kale gives you half of your daily recommended vitamin C — but that's just the beginning. Kale is an underrated source of calcium, supports eye health with beta carotene, and delivers a solid dose of riboflavin, an antioxidant powerhouse. Also, kale's vitamin K helps to heal any cuts on your body (though kale can interact with blood thinners). Additionally, while protein-rich foods like meat, dairy, and legumes are known for their essential amino acids, you'll also find them in kale.

Beyond the usual vitamins and minerals, kale is also loaded with plant compounds that supercharge your health. A 2016 study in Electrophoresis found that the flavonoid quercetin works with other nutrients in kale to help lower cholesterol.

Kale used to be nothing more than a forgettable garnish on salad bars and dinner plates. Now, kale takes center stage as a super green, standing out even among other superfoods. According to a 2020 review in Cogent Food & Agriculture, kale is one of the top sources of flavonoids, packing up to 319 milligrams of quercetin per 100 grams. This powerful compound supports brain and body function, fights inflammation, and helps keep cholesterol in check.

Juicing kale removes much of its fiber, but its plant-based compounds may still work wonders for heart health. A 2008 study in Biomedical and Environmental Sciences had 32 men with high cholesterol drink 150 milliliters (about half a cup) of kale juice daily. After 12 weeks, their "good" HDL cholesterol jumped 27%, while "bad" LDL cholesterol dropped by 10%. This led to a 52% improvement in their HDL-to-LDL ratio. Not only did they balance their cholesterol levels, but they also reduced their risk of heart disease.

Kale juice on its own can taste bitter or bland, so try adding lemon, apples, and cucumbers for a refreshing kick and an extra nutrient boost. If you really want to maximize kale's cholesterol-lowering benefits, blend 3 cups of kale with 1 cup of pineapple for a smoothie packed with 4 grams of fiber. For an even bigger fiber and protein boost, add ½ cup of frozen peas to bring your total to 7 grams of fiber and nearly 6 grams of protein.

Prefer your veggies cooked? Swap kale into your favorite spinach lasagna recipe for a nutritious twist. Or, if you love crispy snacks, skip the store-bought kale chips (which often contain preservatives) and make your own at home. Wash and dry the kale thoroughly for the best texture, then toss it with a little olive oil and a pinch of salt. Spread the pieces in a single layer on a baking sheet and bake at 300 degrees Fahrenheit for about 20 minutes. Remove them before they turn brown to avoid bitterness. They'll get crispy as they cool. You can also try another kale chips recipe using lemon pepper seasoning.