Many types of drinks can help lower or control cholesterol levels. These include:
1. Green tea
Green tea contains catechins and other antioxidant compounds that appear to help lower ‘bad’ LDL and total cholesterol levels.
In a 2015 study, scientists gave rats to give drinking water with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea. After 56 days, scientists noticed that cholesterol and ‘bad’ LDL levels decreased by about 14.4% and 30.4% in the two groups of rats with a high cholesterol diet.
Black tea can also have a positive effect on cholesterol, but to a lesser extent than its green variant. This is mainly because different amounts of catechins in the tea mean that the body absorbs fluid differently.
In addition, caffeine can also help increase HDL levels.
2. Soy milk
Soy contains little saturated fat. Replacing cream or high-fat dairy products with soy milk or creams can help lower or manage cholesterol levels.
The Food and Drug Administration (FDA) recommends using 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to reduce the risk of heart disease.
Other authorities recommend using 2-3 servings of soy foods or beverages daily, of which one serving contains 250 ml (soy) of soy milk.
3. Oat drinks
Oats contain beta-glucans, which create a yellowish substance in the gut and interact with bile salts, which reduce cholesterol absorption.
A 2018 review found that oat drinks, such as oat milk, may provide a more consistent decrease in cholesterol than semi-solid or solid oat products.
Try to consume about 3 g of beta-glucans per day, which can lead to a 7% reduction in LDL. One cup of oat milk can yield up to 1.3 g of beta-glucans.
Be sure to check your oatmeal labels to make sure they contain beta-glucans, which may be present as part of the fiber information, and how much they contain per serving.
Here’s more about oat milk.
4. Tomato juice
Tomatoes are rich in a compound called lycopene, which can improve lipid levels and reduce ‘bad’ LDL cholesterol.
In addition, research suggests that processing tomatoes into juice increases their lycopene content.
Tomato juice is also rich in cholesterol-lowering fiber and niacin.
A 2015 study found that 25 women who drank 280 ml of tomato juice daily for 2 months experienced a decrease in blood cholesterol levels. The participants were 20-30 years old and had the body mass index of at least 20.
5. Berry smoothies
Many berries are rich in antioxidants and fiber, both of which can help lower cholesterol levels.
In particular, anthocyanins, a powerful antioxidant in berries, can help improve cholesterol levels.
Berries also contain few calories and fat.
Make a berry smoothie by mixing two handfuls (about 80 g) of any berry. Combine the berries with 1/2 cup low-fat milk or yogurt and 1/2 cup cold water.
Examples of especially healthy berries include:
6. Drinks containing sterols and stanols
Sterols and stanols are plant chemicals that are similar in shape and size to cholesterol that block the uptake of some cholesterol.
However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol.
Businesses add these chemicals to various foods and beverages, including fortified yogurt drinks, milk and fruit juices.
The FDA states that most people should consume 1.3 g or more of sterols and 3.4 g of stanols per day.
Try taking these sterols and stanols with a meal.
7. Cocoa drinks
Cocoa is the main ingredient in dark chocolate. It contains antioxidants called flavanols, which can improve cholesterol levels.
A 2015 study found that consuming a 450 mg drink containing cocoa flavanols twice daily for 1 month lowers ‘bad’ LDL cholesterol levels, while increasing ‘good’ HDL cholesterol levels.
Cocoa contains high levels of monounsaturated fatty acids, which can also help improve cholesterol levels.
However, beverages containing processed chocolate contain high levels of saturated fats. People who are looking for healthy options may want to choose pure cocoa drinks.
8. Plant milk smoothies
Many types of plant milk contain ingredients that can help lower or control cholesterol levels.
A person can make a suitable smoothie base with soy milk or oat milk.
Make a soy or oat smoothie by mixing 1 cup (250 ml) of soy or oat milk with cholesterol-lowering fruits or vegetables, such as:
9. Alcohol
Some research has found that consuming low to moderate alcohol may be more beneficial in terms of heart health than not drinking at all.
Moderate alcohol use seems to increase “good” HDL cholesterol levels. Moderate consumption involves drinking up to 1 alcoholic beverage per day for women and up to 2 for men.
The influence that alcohol can have on cholesterol levels depends largely on factors, including how much someone drinks, their age and gender, and the type of alcohol they consume.
However, heavy drinking raises cholesterol, and alcohol consumption carries so many health risks that the negative consequences are likely to outweigh its benefits.
High levels of circulating cholesterol can cause higher health risks.
However, there is more than one type of cholesterol.
LDL can be a ‘bad’ type of cholesterol because it can accumulate on the inside of the blood vessels and form plaque. As the plaque progresses, it can narrow blood vessels, reducing the amount of blood the vessels can carry.
Plaque buildup is especially dangerous when it occurs in arteries that supply vital organs such as the brain or heart. Narrow veins also increase the risk of a blood clot or other substance getting stuck in it. 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 healthy, most people need to limit or lower their LDL levels and increase their HDL levels. This helps ensure that they circulate enough HDL to keep LDL levels in check.
Foods rich in unsaturated fat can help the body absorb HDL, while foods high in saturated and trans fats increase LDL in the blood.
Read more about the different types of cholesterol here.
Most adults over the age of 20 should consult a doctor to check their cholesterol levels approximately every 5 years. This can help ensure that it is at a healthy level.
Optimal cholesterol levels consist of:
- less than 200 mg per deciliter (mg / dl) for total cholesterol
- less than 100 mg / dl for LDL cholesterol
- more 40 mg / dl for HDL cholesterol