High levels of low-density lipoprotein (LDL) cholesterol can contribute to the buildup of plaque in your blood vessels, increasing the risk of cardiovascular disease and stroke. This is why LDL is commonly referred to as “bad” cholesterol.
On the other hand, high-density lipoprotein (HDL) cholesterol assists in managing the LDL cholesterol in your body. That’s why HDL is often referred to as “good” cholesterol.
While drinking an adequate amount of water is essential for your overall health, water itself does not contain substances that directly influence your cholesterol metabolism.
You can try some other delicious drinks that may help lower your cholesterol levels as part of a balanced lifestyle.
Which drinks can lower cholesterol?
The following drinks contain ingredients and compounds that may help lower your cholesterol levels
Green tea
Green tea contains antioxidants called catechins that experts believe can help with reducing LDL cholesterol levels and increasing HDL cholesterol levels.
Black tea
Similar to green tea, black tea contains compounds that may help lower cholesterol levels when it is consumed regularly. It is best not to add sugar, though, and if you take it with milk, try switching to oat or cashew milk.
You could also try adding lemon juice, which may help with lowering LDL levels.
Nondiary milk substitutes
Unsweetened nondairy milks include soy, oat, cashew, and almond milk. They are low in cholesterol and saturated fat.
They also contain plant sterols that can help reduce cholesterol absorption. These milks can be enjoyed on their own or in other drinks, like teas and smoothies.
Herbal infusions
Herbal tea infusions, like Zingiber officinale (ginger) and Morindacitrifolia (noni), may be effective in reducing LDL levels, according to a research review from 2023.
Pure fruit juices
Though the evidence is mixed, drinks like pure orange, cranberry, and pomegranate juice provide antioxidants that may support cardiovascular health by reducing the oxidation of LDL cholesterol, according to a 2017 research review.
Yet it is good to keep in mind that juices have a naturally high sugar content, so consider drinking them in moderation.
Smoothie ingredients
Smoothies can be a delicious and convenient way to add cholesterol-lowering ingredients to your diet. Consider adding the following foods to your smoothies:
- Berries: Antioxidant-rich berries like blueberries or bananas (which are technically berries) can reduce the buildup of oxidized cholesterol on your arterial walls. They also provide fiber, vitamins, and minerals.
- Leafy greens: These leaves can boost the nutritional value of your smoothies. Adding spinach, kale, or Swiss chard will provide you with fiber and plant sterols, which support cholesterol reduction.
- Avocado: With avocado, you can enhance the creaminess of your smoothies and provide monounsaturated fats that help lower LDL.
- Oats: Oats add a satisfying texture to a smoothie. Add a tablespoon of oats for soluble fiber, which can help lower LDL cholesterollevels. You can also use oat milk as a base.
- Nuts and seeds: Include walnuts, almonds, flaxseeds, or chia seeds in your smoothies for their healthy fats, fiber, and plant sterols that can lower cholesterol.
- Soy milk or tofu: Use soy milk or silken tofu as a base for your smoothies. Consuming 25 grams (g) of soy protein daily — like 10 ounces (oz) of tofu or 2.5 cups of soy milk — can lower your LDL cholesterol by 3–4%. Choose plain or unsweetened varieties to avoid added sugars.
- Herbs and spices: Holy basil, fenugreek, and turmeric can lower cholesterol in as quickly as 4–8 weeks. Try adding them for extra flavor.
Remember to balance your smoothie ingredients and monitor portion sizes to avoid excess calories.
Expert advice for lowering cholesterol
According to the American Heart Association (AHA), lifestyle adaptations are the first step for mildly or moderately elevated blood pressure and cholesterol. This includes:
- Stay active: Increase the amount you exercise if you are physically able. Moderate exercise can help lower your LDL cholesterol and raise HDL cholesterol levels. Getting enough exercise may also make your HDL better at managing excess LDL levels, according to a 2019 scientific review.
- Have a balanced diet: Make nutritious and balanced food choices whenever you can.
- Weight management: Maintain a healthy body mass index or aim for gradual and sustainable weight loss, if needed.
- Quit smoking: If you smoke, seek support to become smoke-free.
- Limit alcohol: If you drink alcohol, drink within recommended limits.
Medications and supplements to lower cholesterol
When it is difficult to implement lifestyle strategies, or if they do not have enough of an effect alone, some medications and supplements are very effective in helping lower cholesterol.
Medications
- Statins: These drugs make cholesterol production more difficult and include:
- atorvastatin (Lipitor)
- rosuvastatin (Crestor)
- simvastatin (Zocor)
- ACL inhibitors: These also make cholesterol production more difficult and include:
- bempedoic acid (Nexletol)
- Dyslipidemic agents: These reduce LDL cholesterol absorption in the intestines and include:
- ezetimibe (Zetia)
- PCSK9 inhibitors: These drugs allow more LDL cholesterol to clear from the bloodstream and include:
- evolocumab (Repatha)
- alirocumab (Praluent)
- Bile acid sequestrants: These medications increase how much LDL cholesterol your body uses and include:
- cholestyramine (Questran)
- colesevelam (Welchol)
- colestipol (Colestid)
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Supplements
Sometimes, a doctor may advise that you have a vitamin deficiency, especially if you find it difficult to get the right amount of nutrients through daily foods.
If a doctor or healthcare professional recommends supplements, you may consider adding them to a smoothie, which can help bridge that gap and lower your cholesterol.
Omega-3 fatty acids
Fish oil supplements or vegan alternatives are a type of polyunsaturated fat that can improve your lipid profile.
Plant sterols and stanols
You can get plant stanol and sterol supplements to reduce the absorption of cholesterol.
Soluble fibers
Found in oats, barley, beans, peas, fruits, and vegetables, these fibers can reduce the absorption of cholesterol and increase how much LDL cholesterol your body uses up.
Metamucil and methylcellulose are some soluble fiber supplements.
Remember to consult a doctor or healthcare professional before starting any new medications or supplements.
When determining whether to consult a doctor regarding your cholesterol levels, keep the following in mind:
- Risk factors: Be sure to consult a doctor if you have any risk factors. Risk factors include a family history of heart disease, diabetes, high blood pressure, or obesity.
- Lifestyle: Speak with your doctor or healthcare professional if you need help with alcohol consumption or smoking.
- Medical history: Consider your history of high cholesterol or other related conditions such as diabetes, obesity, or heart disease.
- Heart disease symptoms: It’s important to note chest pain, shortness of breath, dizziness, or heart palpitations.
Summary
While there isn’t a single “best” drink for lowering cholesterol, the antioxidants, sterols, and fiber found in the drinks and smoothies may help to lower your cholesterol levels.
It is important to remember to include a balanced diet, regular exercise, weight management, and any doctor-recommended medication as part of your plan to lower your cholesterol.
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