Got high cholesterol? It can put you at risk for some serious health problems like heart disease and stroke. The good news? Adding a few key drinks to your daily routine can help you stay hydrated and might even help lower those numbers, which is great news for your heart.
1. Green Tea
Green tea has got antioxidants called catechins, which can help bring down low-density lipoprotein (LDL or "bad") cholesterol levels and reduce triglycerides (a type of fat found in the blood).
What's more, green tea also has other antioxidants known as polyphenols, and studies have found that drinking more green tea and getting more polyphenols is linked to lower LDL cholesterol levels.
2. Cranberry Juice
Cranberries have antioxidants that might help raise high-density lipoprotein (HDL or "good") cholesterol and could potentially lower LDL cholesterol levels.
Some animal studies suggest that having 2 to 3 servings of cranberry juice every day might give a nice boost to HDL cholesterol levels. More research in people is needed to be sure, though.
3. Oat Milk
Oats are loaded with soluble fiber, which can help limit how much cholesterol your body absorbs.
In one review, oat-based drinks like oat milk were more effective and consistent at reducing cholesterol levels than other oat products.
4. Pomegranate Juice
Pomegranates have more antioxidants than many other fruit juices, which might have an impact on cholesterol levels.
Research shows that drinking pomegranate juice might increase HDL levels while reducing LDL levels. However, more evidence is needed to figure out exactly how much pomegranate juice you'd need to drink to get this potential benefit.
5. Orange Juice
Citrus fruits like oranges might have cholesterol-lowering properties thanks to their antioxidant content.
Some research has connected oranges and orange juice to lower LDL cholesterol and potentially decreased total cholesterol levels.
6. Beet Juice
The pigment betanin that gives beets their bright color, along with antioxidant flavonoids found in beetroot juice, may help to lower LDL cholesterol while boosting HDL cholesterol levels.
One study found that beet juice's cholesterol and heart health benefits may be particularly helpful for people with uncontrolled high blood pressure.
7. Soy Milk
Soy products like soy milk, which are low in saturated fat, help lower cholesterol. An extensive review found that soy-based foods could decrease total and LDL cholesterol levels.
Because of this, some experts suggest swapping high-fat cow's milk for soy milk to help support heart health and reduce or manage high cholesterol levels.
8. Pineapple Juice
An enzyme known as bromelain and other antioxidants found in pineapple support healthy cholesterol levels, breaking down cholesterol deposits that contribute to plaque formation in the arteries.
One animal study found that eating pineapple daily improved lipid profiles and cholesterol levels. More human research is needed.
9. Blueberry Juice
Berries, particularly blueberries, are packed with powerful antioxidants and a type of soluble fiber known as pectin that can help reduce LDL cholesterol.
Research has identified anthocyanins and polyphenols as antioxidants that have been shown to improve cholesterol levels and lipid profiles—and in turn help prevent and manage heart disease.
10. Cocoa-Based Drinks
As the main ingredient in antioxidant-rich dark chocolate, cocoa contains flavonols that may improve cholesterol levels.
One review suggests that while cocoa-based products may not have much of an impact on HDL cholesterol levels, they may be able to help reduce LDL and total cholesterol.
11. Tomato Juice
The lycopene in tomatoes might help reduce LDL cholesterol and improve lipid levels. One study found that regularly drinking unsalted tomato juice helped improve LDL cholesterol levels in adults over a year.
What's more, tomato juice also contains fiber and niacin, which are linked to reduced cholesterol levels.
12. Fortified Yogurt Drinks
Plant compounds known as sterols and stanols can help block cholesterol absorption in the body and lower LDL cholesterol levels. These compounds are often added to fortified yogurt and nutritious dairy-based drinks.
Evidence suggests that having one to three servings of fortified foods (like a yogurt-based beverage) daily can help improve cholesterol levels.
