Drinks that can help lower cholesterol levels

Cholesterol is a waxy substance the body uses to make cells and hormones. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two different kinds of cholesterol. 

LDL can be a “bad” type of cholesterol because it can accumulate on the inner lining of blood vessels, forming plaque. As plaque progresses, it can narrow blood vessels, reducing how much blood the vessels can carry. Plaque buildup is especially dangerous when it forms in arteries supplying vital organs such as the brain or heart. Narrowed arteries also increase the risk of a blood clot or other substances becoming stuck in them. This can increase the risk of heart attack and stroke. 

HDL can be a “good” type of cholesterol. It absorbs circulating cholesterol and returns it to the liver for excretion. 

To stay healthful, most people need to limit or reduce their levels of LDL and increase their HDL levels. This helps ensure they have enough HDL circulating to keep LDL levels in check.

Many different types of drinks contain compounds that may help reduce cholesterol levels or healthfully maintain them. These include: 

1. Green tea

Green tea contains catechins and other antioxidant compounds that seem to help lower “bad” LDL and total cholesterol levels.

Black tea can also have a positive impact on cholesterol, but to a lesser extent than its green variant. This is mainly because different amounts of catechins in the teas mean that the body absorbs liquid differently. 

Additionally, caffeine can also help raise HDL levels. 

2. Soy milk

Soy is low in saturated fat. Replacing cream or high fat milk products with soy milk or creamers may help reduce or manage cholesterol levels. 

The Food and Drug Administration (FDA) recommend consuming 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.

3. Oat drinks

Oats contain beta-glucans, which create a gel-like substance in the gut and interact with bile salts, reducing cholesterol absorption.

For maximum benefit, try consuming around 3 g per day of beta-glucans, which can lead to a 7% reduction in LDL. One cup of oat milk can provide up to 1.3 g of beta-glucans.  

4. Tomato juice

Tomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce “bad” LDL cholesterol.  Research suggests processing tomatoes into juice increases their lycopene content. 

Tomato juice is also rich in cholesterol-reducing fiber and niacin.

5. Berry smoothies

Many berries are rich in antioxidants and fiber, both of which may help reduce cholesterol levels. 

In particular, anthocyanins, a powerful antioxidant agent in berries, can help improve cholesterol levels.

6. Drinks containing sterols and stanols

Sterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol. And so some companies are adding these chemicals to several foods and drinks, including fortified yogurt drinks, milk and fruit juices to achieve this purpose.

7. Cocoa drinks

Cocoa is the main ingredient in dark chocolate. It contains antioxidants called flavanols that may improve cholesterol levels.

Cocoa also contains high levels of monounsaturated fatty acids, which can also help improve cholesterol levels.

8. Alcohol

Some research has found that low-to-moderate alcohol consumption, depending on age and sex, could be more beneficial in terms of heart health than not drinking at all. 

Moderate alcohol consumption seems to increase “good” HDL cholesterol levels. Moderate consumption involves drinking up to 1 alcoholic drink per day for females and up to 2 for males.

However, heavy drinking increases cholesterol, and consuming alcohol carries so many health risks that its negative effects may outweigh its benefits.

In addition, some behavioral changes or habits can help lower cholesterol levels such as getting at least 2 hours and 30 minutes of moderate-to-intense exercise per week, eating healthful foods and quitting smoking.