Best Drinks to Lower Cholesterol: A Simple Guide

If your cholesterol levels are high, it’s crucial to take action to lower them. High cholesterol increases your risk of heart attacks, strokes, and other potentially dangerous cardiovascular problems. A study found that high cholesterol affects approximately 38% of American adults. Although you need cholesterol for healthy digestion and hormone production, too much can be harmful.

High cholesterol usually means high LDL cholesterol and low HDL cholesterol levels. However, making dietary changes can also help reduce elevated LDL cholesterol levels. Foods like oats, avocados, fatty salmon, and nuts can help to do this. Also, certain drinks can help lower cholesterol levels or maintain them at a healthy level. These drinks can be an easy strategy to manage cholesterol levels.

The Benefits of Consuming Beverages to Lower Cholesterol

Many drinks contain ingredients not commonly found in food. For example, tea is not usually seen in food but is a ubiquitous drink and can help lower cholesterol. There is also something powerful about consuming a lot of cholesterol-lowering ingredients all at once. Beverages offer the distinct possibility of getting a lot of nutrition in a small package.

6 Best Drinks to Reduce Cholesterol

Some of the best drinks for cholesterol management are:

Green Tea

Green tea is not processed as much as other types of tea, which means it retains its natural medicinal properties. A study found that green tea contains catechins, antioxidants linked to lower LDL and total cholesterol levels.

Read more: Does Green Tea Aid in Weight Loss?

However, selecting the right green tea is essential, as not all teas are equal. To get the most benefit, you should choose green tea with the least amount of processing.

Pomegranate Juice

Pomegranate juice ( in recommended quantities of just 1 shot glass once or twice every week) has more antioxidant properties than juices of other fruits such as blueberries, cranberries, and oranges. It has catechins with high antioxidant activity. It is the ideal natural drink to decrease cholesterol levels because it has almost three times as many antioxidants as other drinks like green tea.

Read more: Pomegranate – Benefits, Nutrition Value, Uses, and More

The antioxidant properties of juice may help lower bad cholesterol levels and prevent blood vessel damage. So do ensure you have just the right amount to receive the maximum benefits.

A study shows that pomegranates can help prevent or treat various disease risk factors, including high blood pressure, high cholesterol, oxidative stress, hyperglycemia, and inflammatory activities. Another study found that consuming concentrated pomegranate juice lowers cholesterol in people with type 2 diabetes with hyperlipidemia.

Soy Milk

Soy milk is a plant-based drink that contains a high amount of protein, equivalent to cow’s milk. The Food and Drug Administration (FDA) recommends consuming 25 grams of soy protein daily to reduce blood cholesterol levels by about 12%. In addition, soy is naturally low in saturated fat, a type of fat that promotes LDL, or “bad” cholesterol, in the body. 

According to one study, soy protein can reduce LDL cholesterol by about 4-6% and raise high-density lipoprotein (HDL), or the “good” cholesterol, by 1-3%. Another study shows that since soy is low in saturated fat, people who switch from high-fat milk products to soy milk may help lower or regulate their cholesterol levels and reduce the risk of heart disease.

Plant-Based Smoothies

They are a great way to enjoy the taste while also benefiting your heart health by lowering cholesterol. Plant-based milk, such as soy or oat milk, has components that help lower cholesterol.

To make a delicious and healthy plant-based smoothie, start with soy or oat milk and add any one or a maximum of two fruits from these like bananas, plums, grapes, mangos, melons, or other seasonal fruits in recommended quantities.

Citrus Juice

Citrus fruit juices, such as orange and lemon, are rich in antioxidants and can have various benefits for heart health, including reducing cholesterol levels.

For the best effect, squeeze the juice into your water or add a slice of fruit with the rind. As per research, 100% orange juice ( freshly squeezed at home) can lower total and LDL cholesterol levels, as well as raise levels of HDL cholesterol. Remember to choose a sugar-free option to get the most health benefits.

Oat based Drinks

Oats are high in soluble fibre, which can help reduce cholesterol. A study found that oat beverages, like oat milk, may offer a more sustained reduction of cholesterol.

That is because oats contain beta-glucans, a soluble fibre that blocks cholesterol absorption and lowers cholesterol levels. As a result, oat drinks can replace dairy products, which are high in fat.

However, since oat drinks usually have between 90 and 120 calories per cup, keep a check on the serving size. Read the labels carefully to check for the presence of sugar and preservatives.

The HealthifyMe Note: 

High cholesterol increases your risk of atherosclerosis, heart disease, and stroke. The best way to lower your risk is to maintain a healthy cholesterol level.

Medications can help, but you may be able to improve your cholesterol through lifestyle changes, such as drinking essential health-enhancing beverages.

Conclusion 

Keeping cholesterol levels at a healthy range is critical since they play a significant role in heart health.

Moderate consumption of certain beverages, such as 100% orange juice ( freshly squeezed at home) and green tea, may help reduce cholesterol levels. However, it is essential to note that other factors, such as diet and lifestyle, also affect cholesterol levels.