12 Beverages That Promote Heart Health by Lowering Cholesterol

High cholesterol is a significant risk factor for heart disease and stroke. While medication and lifestyle changes are commonly recommended, certain beverages may also play a role in lowering cholesterol levels, thus supporting heart health.

Green Tea

Green tea is packed with antioxidants, such as catechins and polyphenols, which can help reduce levels of low-density lipoprotein (LDL or "bad" cholesterol) and triglycerides. Regular consumption of green tea has been linked to decreased LDL levels.

Cranberry Juice

Cranberries contain antioxidants potentially effective in increasing high-density lipoprotein (HDL or "good" cholesterol) and lowering LDL cholesterol. Although animal studies suggest benefits, more human research is required to confirm these effects.

Oat Milk

Oat-based beverages, like oat milk, are rich in soluble fiber, which helps limit the body's cholesterol absorption. Studies indicate that oat milk can more effectively lower cholesterol compared to other oat products.

Pomegranate Juice

Pomegranate juice boasts high levels of antioxidants, which may help increase HDL while reducing LDL cholesterol. Further research is needed to determine the effective amount for these benefits.

Orange Juice

Oranges and their juice contain antioxidants that may lower LDL cholesterol and overall cholesterol levels. Some studies have shown a link between orange juice consumption and reduced cholesterol.

Beet Juice

Beet juice contains betanin and flavonoids, which may contribute to lowering LDL and increasing HDL cholesterol levels. It may be particularly beneficial for individuals with unmanaged high blood pressure.

Soy Milk

Soy milk, low in saturated fat, can aid in lowering cholesterol. An extensive review highlights that replacing high-fat cow's milk with soy milk could help reduce total and LDL cholesterol levels.

Pineapple Juice

Pineapple contains antioxidants and bromelain, an enzyme that helps maintain healthy cholesterol levels by breaking down cholesterol deposits in arteries. Although animal studies show promise, human research is needed.

Blueberry Juice

Blueberries contain antioxidants like anthocyanins and pectin, a soluble fiber that helps lower LDL cholesterol. These compounds have been shown to improve cholesterol levels and support heart health.

Cocoa-Based Drinks

Cocoa contains flavonols found in dark chocolate, which can help reduce LDL and total cholesterol, though they may not significantly affect HDL cholesterol.

Tomato Juice

Tomatoes contain Lycopene, which can lower LDL cholesterol. Studies have shown that regular consumption of unsalted tomato juice may improve cholesterol levels in adults.

Fortified Yogurt Drinks

Fortified yogurt drinks with plant sterols and stanols can block cholesterol absorption, lowering LDL cholesterol levels. Consuming one to three servings daily has been associated with improved cholesterol levels.

Drinks to Avoid

To maintain healthy cholesterol levels, it's advisable to limit beverages high in saturated fat, including sugary drinks, high-fat coffee, high-fat dairy drinks, and those containing coconut or palm oils. Alcohol should also be consumed in moderation.

Lifestyle Tips for Cholesterol Management

In addition to incorporating cholesterol-lowering beverages, experts recommend regular exercise, a heart-healthy diet, adequate sleep, stress management, and avoiding smoking and excessive alcohol consumption. For those needing additional support, medical treatment may be necessary. Consulting a healthcare provider can provide personalized advice on managing cholesterol levels and maintaining heart health.