Cholesterol often gets a bad reputation, but not all cholesterol is harmful. In fact, high-density lipoprotein (HDL), commonly known as “good cholesterol,” is essential for cardiovascular health. HDL cholesterol helps remove excess low-density lipoprotein (LDL or “bad cholesterol”) from the bloodstream and transports it to the liver for removal. Elevated HDL levels are associated with a lower risk of heart disease and stroke. One proven way to increase good cholesterol (HDL) naturally is through dietary strategies—especially by incorporating healthy fats. That’s where olive oil shines.
Extra virgin olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats and antioxidants like polyphenols and vitamin E. Numerous studies show that regular olive oil consumption increases HDL levels while simultaneously reducing inflammation and oxidative stress. But olive oil isn’t just for cooking—it blends beautifully into smoothies, offering a smooth texture and subtle, savory depth. In this article, we’ll share five unique smoothie recipes featuring olive oil, each crafted to promote higher HDL levels and support overall heart health.
1. Berry-Olive Oil Antioxidant Smoothie
This deep-red smoothie combines polyphenol-rich berries with olive oil to deliver a heart-protective powerhouse of nutrients.
Ingredients:
- 1 tablespoon extra virgin olive oil
- ½ cup blueberries
- ½ cup strawberries
- 1 banana (frozen)
- ¾ cup unsweetened almond milk
- 1 teaspoon chia seeds
Instructions:
- Place all ingredients in a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy fresh.
Nutritional Highlights: Olive oil provides heart-healthy fats that help raise HDL while lowering inflammation. Berries are loaded with anthocyanins and vitamin C, which support vascular health and improve cholesterol profiles. Banana adds potassium and fiber, helping reduce blood pressure and improve lipid balance. Chia seeds contribute plant-based omega-3s and additional fiber for cardiovascular support.
2. Tropical Olive Oil Smoothie for HDL Boost
This sunny, tropical blend uses olive oil, pineapple, and mango to support HDL levels with a burst of flavor and natural enzymes.
Ingredients:
- 1 tablespoon extra virgin olive oil
- ½ cup pineapple chunks
- ½ cup mango (peeled and chopped)
- ¾ cup coconut water
- ½ banana
- Juice of ½ lime
Instructions:
- Add all ingredients to a blender.
- Blend until silky smooth.
- Serve over ice with a wedge of lime if desired.
Nutritional Highlights: Pineapple and mango are rich in antioxidants and digestive enzymes like bromelain that reduce systemic inflammation. Olive oil enhances the absorption of fat-soluble vitamins and supports HDL production. Coconut water adds natural electrolytes like potassium and magnesium. The lime juice boosts vitamin C and adds a refreshing, tangy twist.
3. Green HDL Support Smoothie with Olive Oil
A detoxifying, mineral-rich green smoothie designed to improve heart health, balance cholesterol, and energize your day.
Ingredients:
- 1 tablespoon extra virgin olive oil
- 1 cup baby spinach or kale
- ½ cucumber (peeled and chopped)
- ½ green apple (chopped)
- Juice of ½ lemon
- ¾ cup unsweetened oat milk
Instructions:
- Combine all ingredients in a high-speed blender.
- Blend until smooth.
- Serve immediately, chilled or over ice.
Nutritional Highlights: Leafy greens are loaded with magnesium, potassium, and vitamin K, which help regulate blood pressure and reduce arterial stiffness. Green apple adds pectin, a soluble fiber known to lower LDL and improve HDL levels. Olive oil’s monounsaturated fats work synergistically with these ingredients to enhance HDL. Lemon juice adds detoxifying support and improves flavor balance.
4. Creamy Olive Oil-Date Heart Support Smoothie
This rich, slightly sweet smoothie blends olive oil, oats, and dates for a satisfying, fiber-filled drink that supports healthy cholesterol levels.
Ingredients:
- 1 tablespoon extra virgin olive oil
- 1 tablespoon rolled oats
- 1 date (pitted)
- 1 tablespoon almond butter
- 1 banana
- ¾ cup unsweetened soy or almond milk
- Dash of cinnamon
Instructions:
- Add all ingredients to a blender.
- Blend until thick and creamy.
- Serve warm or cold depending on preference.
Nutritional Highlights: Oats offer beta-glucan, a soluble fiber proven to reduce LDL and promote HDL cholesterol. Dates provide natural sweetness and potassium, while almond butter contributes monounsaturated fats and vitamin E. Olive oil enhances the healthy fat profile and supports bile production, which assists in cholesterol clearance. Cinnamon adds blood sugar balance, which indirectly supports lipid regulation.
5. Cocoa-Olive Oil HDL Smoothie
A luxurious smoothie that combines the deep richness of cocoa with the heart-healthy benefits of olive oil, creating a decadent yet therapeutic treat.
Ingredients:
- 1 tablespoon extra virgin olive oil
- 1 tablespoon unsweetened cocoa powder
- 1 tablespoon ground flaxseed
- 1 banana (frozen)
- ¾ cup unsweetened almond or soy milk
- ½ teaspoon vanilla extract
Instructions:
- Blend all ingredients until smooth.
- Pour into a mug or glass and serve immediately.
- Optional: sprinkle with a dash of cinnamon or shaved dark chocolate.
Nutritional Highlights: Cocoa is rich in flavanols that help improve HDL levels and blood vessel function. Flaxseeds provide ALA (alpha-linolenic acid), an anti-inflammatory omega-3 fat that supports lipid balance. Bananas offer potassium and fiber, while olive oil amplifies HDL production and supports endothelial health. Together, these ingredients create a heart-boosting smoothie that tastes like dessert.
Why Olive Oil to Increase Good Cholesterol (HDL)?
Extra virgin olive oil is one of the most studied functional foods for cardiovascular protection. It contains a high concentration of monounsaturated fats, which are known to increase HDL cholesterol levels and reduce the oxidation of LDL cholesterol. Olive oil also provides powerful polyphenols such as oleuropein and hydroxytyrosol, which act as antioxidants to lower inflammation and improve endothelial function. Clinical research consistently shows that consuming 1–2 tablespoons of extra virgin olive oil daily as part of a balanced diet can raise HDL levels significantly and support long-term heart health. When added to smoothies, olive oil enhances nutrient absorption—especially fat-soluble vitamins like A, D, E, and K—and contributes a smooth, luxurious texture that makes each drink both therapeutic and delicious.
Incorporating HDL-Boosting Smoothies into Your Routine
Adding an olive oil–based smoothie to your daily regimen is a flavorful and simple way to increase good cholesterol (HDL) and support overall cardiovascular wellness. For best results, use cold-pressed extra virgin olive oil and store it properly to maintain its antioxidant potency. These smoothies can be enjoyed at various times of day, including breakfast, post-workout, or as a nutrient-rich afternoon refreshment. Rotating the five recipes featured above ensures that you receive a diverse array of heart-supportive nutrients while keeping your palate satisfied. Combined with a heart-smart diet and regular physical activity, these olive oil smoothies offer a convenient and enjoyable strategy for promoting optimal lipid profiles and protecting your long-term heart health.
Further Reading:
Just a half-tablespoon of olive oil a day may help the heart
Harvard study: High olive oil consumption associated with longevity