A Women’s Heart-Healthy Pudding Recipe and Blog

In my recent research, to help support women in their postmenopausal life, I was given this study by a colleague regarding natural approaches for lowering cholesterol.  After reviewing the information, I found compelling evidence regarding several of the foods that indeed help the body lower LDL naturally.  (See reference to study at the bottom of the page.)

"Love your heart as much as it loves you. Make healthy choices for a long and happy life"

I’ve listed below a few of the foods from this study that help to lower LDL naturally, which in turn will help support heart health.  These include green tea, blueberries, chia seeds, and collagen peptides.

·        Green Tea has been shown to have benefits for the heart that include lowering blood pressure, increasing HDL, and lowering LDL, containing plant sterols which may prevent hardening of the arteries.

·        Blueberries are loaded with antioxidants and polyphenols called anthocyanins that protect the heart with their antioxidants and give this food the classic blue color. They also contain plant sterols, which help reduce inflammation, which is the cause of atherosclerosis.

·        Chia seeds are high in Omega-3s, which are the healthy fat that we all need. Omega-3s help reduce inflammation. Plus, chia seeds are fiber-rich. Fiber helps lower cholesterol by binding to bile acids to help remove bad cholesterol in our bodies.

·        Collagen peptides increase our HDL, which is known as our healthy cholesterol.  They also help reduce arterial stiffness, thus reducing inflammation.  This allows for better blood circulation throughout the body.

·        Almonds lower LDL because they are high in Vitamin E, which tames the flames of oxidative stress.

I combined all these ingredients with the classic common chia seed pudding recipe and created a Women’s Heart Healthy Pudding Recipe (see below). 

Check out more heart-healthy recipes here:

Women's Heart-Healthy Pudding Recipe

by Health Simple, serving size 4 - ½ cups

In my quest to create healthy heart foods, I took a classic chia seed recipe and turned it into an epic powerhouse for the heart. First green tea is known to lower LDL, second blueberries come in with plant sterols that also lower LDL, third collagen peptides increase HDL, and fourth chia seeds provide Omega-3s for more heart health.  Finally, all are high in fiber which you guessed it, supports your heart. Keep this in your favorite recipes and close to your heart.

·        1 ¾ cups almond milk or soy milk*

·        1 TBS honey or sweetener of your choice

·        1 tsp vanilla extract

·        2 tsp matcha powder

·        2 TBS collagen peptides

·        1/3 cup chia seeds

·        ½ cup frozen blueberries, topping

·        ¼ cup slivered almonds, topping

Combine milk with honey, vanilla extract, matcha powder, and collagen peptides in a quart mason jar. Stir well. To avoid clumping, add chia seeds last. Add chia seeds.  Stir well.  Place the mason jar in the refrigerator for 2-3 hours. During this time, thaw frozen blueberries in a dish on the counter. Once time has elapsed, the mixture should have the consistency of a pudding.  If it does not, return to the refrigerator for another hour or add another tablespoon of chia seeds. Crush blueberries with a fork. When ready, divide the pudding into 4 glass jars by placing ¼ cup of the pudding into each glass jar. Add a thin layer of blueberries to each glass jar. Add another ¼ cup of the pudding layer.  Top with more blueberries and slivered almonds. Enjoy.

*Soy milk is a phytoestrogen. Phytoestrogen helps reduce symptoms of menopause. If you are in menopause or post-menopause, it is a healthy idea to add soy products because they will increase your estrogen levels. 

Osadnik T, Goławski M, Lewandowski P, Morze J, Osadnik K, Pawlas N, Lejawa M, Jakubiak GK, Mazur A, Schwingschackl L, Gąsior M, Banach M. A network meta-analysis on the comparative effect of nutraceuticals on lipid profile in adults. Pharmacol Res. 2022 Sep;183:106402. doi: 10.1016/j.phrs.2022.106402. Epub 2022 Aug 18. PMID: 35988871.