Exploring What Drink Raises HDL? A Nutritional Perspective

October 6, 2025 •

5 min read

Cardiovascular disease remains a leading global health risk, and maintaining healthy cholesterol levels is a key factor in its prevention. Many people wonder what drink raises HDL, the 'good' cholesterol that helps remove harmful cholesterol from the arteries, and how to incorporate such beverages into a heart-healthy diet.

Quick Summary

This nutritional guide examines several beverages shown to influence HDL cholesterol levels. We review the roles of moderate alcohol intake, soy milk, green tea, and extra virgin olive oil in supporting heart health for better cholesterol management.

Key Points

Moderate Alcohol Consumption: A modest, temporary increase in HDL can be seen with moderate alcohol intake, particularly red wine, but this is not a recommended strategy for non-drinkers due to associated health risks.
Extra Virgin Olive Oil Enhances HDL Function: Rich in polyphenols, EVOO improves the functionality of HDL, helping it more effectively remove cholesterol from the arteries, a benefit independent of simply raising the HDL number.
Soy Milk Offers Dual Benefits: Unsweetened soy milk, with its plant proteins and isoflavones, can help lower LDL ('bad') cholesterol while also potentially increasing HDL levels.
Green Tea Supports Overall Cholesterol Health: Green tea's catechins primarily work to lower total and LDL cholesterol, although some evidence suggests it can also offer a modest boost to HDL in certain populations.
Lifestyle is More Powerful than a Single Drink: Significant and lasting increases in HDL are best achieved through consistent aerobic exercise, weight management, and avoiding smoking, rather than relying on a single beverage.
Beetroot Juice Offers Antioxidant Support: Containing beneficial polyphenols, beetroot juice can support heart health and has shown a modest effect on increasing HDL in limited studies.

Understanding HDL Cholesterol and Heart Health

High-density lipoprotein (HDL) cholesterol is often referred to as "good" cholesterol because it helps remove excess cholesterol from your bloodstream and transport it back to the liver for processing. Higher levels of HDL are associated with a lower risk of heart disease. While lifestyle changes like regular exercise, maintaining a healthy weight, and avoiding smoking are the most impactful ways to raise HDL, certain beverages can also play a supportive role. This guide explores the drinks backed by research that may influence your HDL and overall heart health.

The Role of Alcohol: Moderation is Key

For healthy adults, moderate alcohol consumption has been linked to slightly higher levels of HDL cholesterol. This effect is thought to be primarily caused by the alcohol itself, rather than other components like the polyphenols in red wine.

Red Wine: The most commonly cited alcohol for heart health, red wine contains antioxidants called polyphenols, but studies indicate the HDL-boosting effect is mainly from the ethanol. While moderate intake (up to one drink per day for women and two for men) may correlate with higher HDL, excessive drinking can be detrimental, raising triglycerides and blood pressure, and increasing cancer risk.
Important Caveat: Health experts emphasize that if you do not already drink alcohol, you should not start solely for the purpose of raising your HDL. The potential risks of alcohol consumption, particularly heavy drinking, outweigh the modest benefits.

Plant-Based Milks and their Impact on HDL

For those looking for non-alcoholic options, several plant-based milks offer potential benefits for cholesterol management, including raising HDL.

Soy Milk: Studies have shown that consuming soy protein can not only help lower LDL ("bad") cholesterol but may also increase HDL levels. Soy milk contains isoflavones and specific proteins that contribute to its heart-healthy effects. For optimal results, choose unsweetened soy milk to avoid added sugars.
Oat Milk: Oats contain a soluble fiber called beta-glucan, which forms a gel-like substance in the gut and can bind to cholesterol, preventing its absorption. While its primary effect is on lowering LDL, it contributes to overall healthier cholesterol levels. A regular intake of beta-glucans can help create a more favorable lipid profile.

Antioxidant-Rich Juices and Tea

Certain antioxidant-packed drinks can support heart health and may positively influence HDL levels.

Extra Virgin Olive Oil (EVOO): While technically a fat, not a drink, EVOO can be consumed as part of a beverage (e.g., in smoothies or with juice) and is a cornerstone of heart-healthy diets. Its high polyphenol content has been shown to enhance HDL functionality, specifically its cholesterol efflux capacity. This means it helps HDL work more efficiently at removing cholesterol from the body.
Green Tea: Green tea is rich in catechins and other antioxidants that are highly beneficial for heart health. Research consistently shows its effectiveness at lowering total and LDL cholesterol. While some earlier studies suggested no significant effect on HDL, more recent meta-analyses have shown that green tea catechin supplements can lead to an increase in HDL-c in overweight and obese individuals.
Beetroot Juice: Packed with polyphenols and nitrates, beetroot juice can reduce blood pressure and inflammation. One study noted that participants who supplemented with beetroot juice experienced an increase in their HDL levels.
Orange Juice: A study from 2000 showed that a high daily intake (750mL) of orange juice significantly increased HDL cholesterol in hypercholesterolemic subjects. However, this amount of juice is high in sugar and calories, and the benefits should be weighed against potential downsides.
Berry Smoothies: Berries like strawberries and blueberries are excellent sources of antioxidants and fiber. A smoothie made with berries, low-fat milk (or a plant-based alternative), and other heart-healthy ingredients is a great way to incorporate these benefits.

Comparison of HDL-Boosting Beverages


Beverage	Primary Active Component	Main Effect on HDL	Evidence Level	Important Considerations
Moderate Alcohol (esp. Red Wine)	Ethanol, Polyphenols	Modest increase in HDL levels	Moderate to strong, but with caveats	Not for non-drinkers; heavy drinking is harmful
Extra Virgin Olive Oil	Polyphenols (e.g., hydroxytyrosol)	Enhances HDL functionality (cholesterol efflux)	Strong, evidence for function	Use high-quality EVOO; moderate consumption
Soy Milk	Soy protein, Isoflavones	Potential to increase HDL	Moderate	Choose unsweetened varieties; benefits also include lowering LDL
Green Tea	Catechins (EGCG)	Mixed results; some studies show modest increase	Moderate	Stronger evidence for lowering LDL; more research needed on HDL effect
Beetroot Juice	Polyphenols, Nitrates	Demonstrated increase in one study	Preliminary	Primarily known for blood pressure benefits
Orange Juice	Flavonoids (Hesperidin), Vitamin C	Significant increase in one high-dose study	Limited; early research	High sugar content; not recommended in high quantities

A Holistic Approach to Increasing HDL

While adding certain drinks to your diet can be beneficial, they should be part of a comprehensive, heart-healthy lifestyle. Focusing on whole foods, regular physical activity, and avoiding unhealthy habits provides the most significant and sustainable impact on HDL.

Here are some fundamental lifestyle changes that have a proven effect on raising HDL:

Regular Aerobic Exercise: Consistent moderate-to-vigorous aerobic activity (e.g., brisk walking, running, swimming) can significantly boost HDL levels.
Quit Smoking: Smoking and exposure to secondhand smoke dramatically lower HDL levels. Quitting can lead to a rapid increase in HDL.
Lose Excess Weight: For those who are overweight, losing weight, particularly abdominal fat, can effectively raise HDL.
Eat Healthy Fats: Replace unhealthy saturated and trans fats with unsaturated fats found in avocados, nuts, seeds, and extra virgin olive oil.
Increase Soluble Fiber: Foods rich in soluble fiber, like oats, legumes, and apples, help lower LDL, which also contributes to a healthier overall lipid profile.

Conclusion

While no single beverage is a magic bullet, incorporating certain drinks into a balanced, heart-healthy diet can contribute to better cholesterol management. Moderate consumption of red wine, for those who already drink, has been shown to raise HDL, but the risks of alcohol should be considered carefully. For non-alcoholic alternatives, extra virgin olive oil and unsweetened soy milk offer promising benefits for either raising HDL or improving its function. Green tea and beetroot juice also provide antioxidant support for overall cardiovascular health. Ultimately, the most effective strategy is a holistic one that combines a nutritious diet with a commitment to regular exercise and a healthy lifestyle. Always consult with a healthcare provider before making significant dietary changes, especially if you have pre-existing health conditions.

Frequently Asked Questions

There is no single "best" drink to dramatically raise HDL cholesterol. The effect of beverages is generally modest compared to lifestyle changes like regular exercise and maintaining a healthy weight. Extra virgin olive oil improves HDL functionality, while moderate alcohol and unsweetened soy milk can provide a modest increase in HDL levels.

No, health organizations do not recommend starting to drink alcohol to raise HDL. The risks associated with alcohol consumption, including increased blood pressure and other health issues, outweigh the potential benefit of a slight HDL increase.

Yes, high-quality extra virgin olive oil (EVOO) is significantly better because it contains a higher concentration of polyphenols. These compounds are responsible for enhancing the functionality and protective qualities of your HDL, an effect that is largely absent in refined olive oils.

Green tea is primarily known for its ability to lower total and LDL cholesterol due to its high concentration of catechins. While some studies, particularly recent meta-analyses in specific populations, have shown a modest increase in HDL, the effect is not as consistent or pronounced as the LDL-lowering effect.

You can add a tablespoon of extra virgin olive oil to a smoothie for a heart-healthy fat boost. It can also be mixed into certain juices, although this may affect the texture. The Mediterranean diet, which emphasizes EVOO, provides many ways to incorporate it into meals.

Some early research suggested that drinking a large quantity of orange juice daily could increase HDL. However, this approach is not recommended due to the high sugar content and calories in juice. For heart health, consuming whole fruits is a better strategy.

Berries are rich in antioxidants and fiber, which protect your heart and contribute to an overall healthy diet. While they may not directly increase HDL, they help combat inflammation and support a balanced lipid profile, making them an excellent addition to smoothies.