What Are the Best Drinks for High Cholesterol? Your Guide to Heart-Healthy Beverages

According to the CDC, nearly 94 million Americans have total cholesterol levels above 200 mg/dL, highlighting the widespread need for effective management strategies. Understanding what are the best drinks for high cholesterol can provide a simple and natural way to support a heart-healthy diet.

Quick Summary

Integrating specific beverages rich in soluble fiber, antioxidants, and plant sterols can significantly help manage cholesterol levels. Top choices include oat milk, green tea, and soy milk.

Key Points

• Oat Milk: Contains beta-glucan, a soluble fiber that binds to and removes cholesterol from the body.

• Green Tea: Rich in antioxidants called catechins, which have been shown to lower LDL and total cholesterol.

• Soy Milk: A low-saturated fat alternative to dairy that can help reduce cholesterol levels.

• Tomato Juice: Unsalted juice provides lycopene, an antioxidant that improves lipid profiles and lowers LDL.

• Cocoa Drinks: Made with unsweetened cocoa, they offer flavanols that can help lower bad cholesterol and raise good cholesterol.

• Avoidance: Limit or avoid sugary beverages and high-fat dairy products, as they can negatively impact cholesterol levels.

Understanding the Link Between Diet and Cholesterol

High cholesterol is a significant risk factor for cardiovascular disease. While a healthy diet and regular exercise are crucial, what you drink can also have a profound impact. Certain beverages contain compounds like soluble fiber, antioxidants, and plant sterols that can actively help lower 'bad' low-density lipoprotein (LDL) cholesterol while boosting 'good' high-density lipoprotein (HDL) cholesterol. By making smart choices at the grocery store and in your kitchen, you can transform your daily hydration habits into a powerful tool for heart health.

The Power of Soluble Fiber in Drinks

Soluble fiber is known for its ability to bind to cholesterol in the digestive system and usher it out of the body before it can be absorbed. This makes it a key ingredient in many heart-healthy beverages.

• Oat Milk: Oat milk is one of the most effective cholesterol-lowering drinks due to its high beta-glucan content, a specific type of soluble fiber. Beta-glucan forms a gel-like substance in the gut, which helps inhibit the absorption of cholesterol. A study from 2018 found that oat drinks were particularly consistent in their cholesterol-lowering effects. For maximum benefit, choose unsweetened varieties.
• Berry Smoothies: Berries like strawberries, blueberries, and raspberries are rich in soluble fiber and powerful antioxidants called anthocyanins. Blending them with unsweetened oat or soy milk creates a delicious drink that tackles cholesterol from multiple angles.
• Apple Juice: Unsweetened apple juice contains fiber and polyphenols that can help improve heart health by preventing the oxidation of LDL cholesterol. However, as with all juices, portion size is important due to the natural sugar content.

Antioxidant-Rich Teas and Juices

Antioxidants play a vital role in protecting your arteries from the oxidative damage caused by high LDL cholesterol. Incorporating these drinks can help keep your cardiovascular system running smoothly.

• Green Tea: Packed with catechins and other antioxidants, green tea is a well-researched beverage for lowering total and LDL cholesterol. A systematic review and meta-analysis confirmed that green tea catechins significantly reduce total cholesterol and LDL cholesterol.
• Pomegranate Juice: This juice boasts higher antioxidant levels than green tea or most other fruit juices. Studies suggest it can help lower LDL cholesterol and protect blood vessels. Always opt for 100% juice without added sugars.
• Tomato Juice: Unsalted tomato juice contains lycopene, a potent antioxidant that research has shown can improve lipid levels and lower LDL cholesterol. Its fiber and niacin content also contribute to its heart-healthy benefits.

Plant-Based Milks and Fortified Drinks

Switching from full-fat dairy to plant-based alternatives can reduce saturated fat intake, a major contributor to high cholesterol.

• Soy Milk: Soy milk is low in saturated fat and contains soy protein, which can help lower cholesterol. The FDA recommends consuming 25 grams of soy protein per day as part of a low-saturated fat diet to reduce heart disease risk. Opt for unsweetened options.
• Fortified Drinks: Some juices, milks, and spreads are fortified with plant sterols and stanols. These plant compounds have a similar structure to cholesterol and work by blocking its absorption in the gut, leading to a 6-12% reduction in LDL cholesterol with a daily intake of 2 grams.

Other Beneficial Drink Choices

• Cocoa Drinks: Unsweetened cocoa is rich in flavanols, which can help lower LDL cholesterol and increase HDL cholesterol. However, commercially available cocoa drinks often contain high levels of sugar and saturated fat, so it's best to prepare your own with unsweetened cocoa powder and a plant-based milk.
• Water: Staying hydrated is always the best choice for overall heart health and body function. Water has zero calories and can help you feel full, reducing the urge to reach for sugary or unhealthy drinks.

What to Avoid: Drinks That Worsen Cholesterol

• Sugary Drinks: Sodas, sweetened fruit juices, and energy drinks are loaded with added sugars, which can increase triglycerides and harm heart health.
• High-Fat Dairy Drinks: Milkshakes, creamers, and drinks made with high-fat milk are high in saturated fat, which directly raises LDL cholesterol.
• Excessive Alcohol: While moderate red wine consumption has been linked to potential heart benefits, heavy drinking can increase cholesterol and triglycerides. The negative effects of excess alcohol typically outweigh any potential benefits.

Comparison of Cholesterol-Lowering Drinks

Drink	Key Active Ingredient	Primary Benefit	Key Preparation Tip
Oat Milk	Beta-Glucan (soluble fiber)	Significantly lowers LDL cholesterol by inhibiting absorption.	Choose unsweetened varieties for maximum benefit.
Green Tea	Catechins (antioxidants)	Lowers total and LDL cholesterol levels.	Steep loose-leaf green tea for the most potent antioxidant boost.
Soy Milk	Soy Protein	Reduces LDL cholesterol, low in saturated fat.	Replace full-fat dairy with unsweetened soy milk.
Tomato Juice	Lycopene (antioxidant)	Lowers LDL cholesterol and improves lipid levels.	Opt for unsalted, 100% tomato juice.
Cocoa Drink	Flavanols (antioxidants)	Lowers LDL and raises HDL cholesterol.	Use unsweetened cocoa powder with plant milk.
Berry Smoothie	Soluble Fiber & Anthocyanins	High fiber and antioxidant content for LDL reduction.	Blend with plant-based milk and avoid added sugars.

A Sample Day of Heart-Healthy Drinks

• Morning: A glass of unsweetened oat milk or green tea to start the day with a soluble fiber or antioxidant boost.
• Mid-day: A homemade berry smoothie for a fiber-rich, satisfying snack.
• Afternoon: A cup of unsalted tomato juice for a savory dose of lycopene.
• Evening: A warm cocoa drink made with unsweetened cocoa powder and soy milk as a relaxing, heart-healthy dessert.

Conclusion: Making Smarter Choices for Your Heart

Choosing the best drinks for high cholesterol doesn't have to be complicated. By prioritizing beverages rich in soluble fiber, antioxidants, and plant sterols while limiting sugary and high-fat options, you can make a significant positive impact on your cardiovascular health. Drinks like oat milk, green tea, and unsweetened juices and smoothies are delicious and effective additions to a heart-healthy lifestyle. Remember that these dietary changes work best as part of a comprehensive strategy that includes exercise and medical guidance. Always consult with your doctor or a registered dietitian before making significant changes to your diet, especially if you are on medication for cholesterol management. For more information, visit the National Institutes of Health (NIH) on their cholesterol guidance.

Frequently Asked Questions

Does drinking lemon water help lower cholesterol?

Lemon water is beneficial for hydration and offers vitamin C, which may support heart health. However, studies show that its effect on directly lowering cholesterol is modest compared to beverages rich in soluble fiber or powerful antioxidants like lycopene and catechins.

Is fruit juice good for high cholesterol?

Not all fruit juice is created equal. While 100% fruit juices like pomegranate and tomato juice can offer antioxidants and fiber, many store-bought options contain high levels of added sugar, which can harm your heart health. It is always better to eat whole fruits for more fiber and fewer calories.

Can I have coffee with high cholesterol?

Moderate consumption of plain black coffee is generally fine. However, coffee with high-fat creamers, whipped cream, or full-fat milk can significantly increase your saturated fat intake. Some compounds in coffee can also potentially raise cholesterol, so moderation is key.

How much soy milk should I drink to lower cholesterol?

The FDA recommends consuming 25 grams of soy protein daily as part of a low-saturated fat and low-cholesterol diet to help reduce heart disease risk. This amount can be achieved by incorporating soy milk and other soy products into your diet.

Are plant sterol and stanol-fortified drinks effective?

Yes, drinks fortified with plant sterols and stanols are effective. These compounds block the absorption of cholesterol in the digestive tract. A daily intake of about 2 grams can reduce LDL cholesterol by 6% to 12%.

Is it better to eat oats or drink oat milk for cholesterol?

Both eating oats and drinking oat milk can help lower cholesterol due to their beta-glucan content. Some studies suggest that oat drinks may offer more consistent results, but both are excellent options.

What is the best way to make a heart-healthy berry smoothie?

To make a heart-healthy berry smoothie, blend a handful of your favorite berries with unsweetened oat milk or water. Adding a source of fiber like flaxseed or a low-fat yogurt can further enhance the benefits while avoiding added sugars and saturated fats.