What are the worst drinks for cholesterol? Your guide to healthier hydration

October 8, 2025 •

3 min read

Research from the Journal of the American Heart Association shows that drinking sugary beverages daily can significantly increase triglycerides and lower "good" HDL cholesterol. Understanding what are the worst drinks for cholesterol is a vital step in managing your heart health and preventing potential complications.

Quick Summary

Certain beverages can negatively impact cholesterol and triglycerides, increasing the risk of heart disease. These include sugar-sweetened drinks like soda and juice, excessive alcohol, unfiltered coffee, and drinks with high-fat dairy additives. Making smarter choices can help protect your heart.

Key Points

Sugary Drinks: Raise triglycerides and lower 'good' HDL cholesterol, increasing heart disease risk.
Excessive Alcohol: Causes the liver to produce more triglycerides and cholesterol, impairing its ability to remove 'bad' cholesterol from the blood.
Unfiltered Coffee: Contains diterpenes like cafestol that elevate LDL 'bad' cholesterol levels.
High-Fat Dairy: Adds saturated fats to drinks (e.g., creams, ice cream) that directly contribute to higher cholesterol.
Smart Swaps: Choosing water, green tea, or filtered coffee over sugary, alcoholic, or unfiltered drinks is a simple yet powerful way to improve heart health.
Lifestyle Impact: Beyond drinks, a healthy diet and regular exercise are crucial for managing cholesterol and reducing cardiovascular risk.
Filtered is Best: Using a paper filter for coffee removes most of the cholesterol-raising oils, making it a better option.

For many, managing cholesterol revolves around watching what they eat. However, what you drink can be just as crucial for your cardiovascular health. High cholesterol levels, particularly high levels of LDL (low-density lipoprotein, or "bad") cholesterol, can lead to plaque buildup in your arteries and increase the risk of heart disease and stroke. Conversely, HDL (high-density lipoprotein, or "good") cholesterol helps remove excess cholesterol from the body. The good news is that many harmful drinks can be easily replaced with healthier, heart-friendly options.

Sugary Beverages: A Sweet Danger for Your Heart

Sugar-sweetened beverages (SSBs), such as sodas, sports drinks, and sweetened teas, contain added sugars that can harm your lipid profile and heart health. Excessive sugar leads to higher triglycerides and lower levels of protective HDL cholesterol. These empty calories also contribute to weight gain, another risk factor for high cholesterol. One study found that daily sugary drink consumption significantly increased the chances of low HDL and high triglycerides. Swapping these out for water or healthier options is recommended.

The Damaging Effects of Excessive Alcohol

Heavy alcohol consumption negatively impacts heart health and lipid levels. It causes the liver to produce more triglycerides and cholesterol, leading to a significant spike in blood triglyceride levels and potential increases in total and LDL cholesterol. Elevated triglycerides can stress the liver, hindering its ability to clear cholesterol. While moderate intake's effect is debated, medical consensus suggests limiting alcohol, with some advising no amount is completely safe for heart health.

The Cholesterol-Raising Culprits in Your Coffee

Coffee contains natural oils called diterpenes, primarily cafestol and kahweol. Brewing methods that don't use a paper filter allow these compounds to pass through, potentially raising LDL cholesterol. French press, boiled, and Turkish coffee methods are examples with high diterpene levels. Espresso also contains a moderate amount due to its process. Paper-filtered methods, like drip coffee, trap most diterpenes, making them a healthier choice for cholesterol management.

High-Fat Dairy and Creamy Add-ins

Drinks with high-fat dairy like heavy cream, high-fat milk, or ice cream, as well as those with coconut or palm oils, are loaded with saturated fats. Saturated fats are known to increase LDL cholesterol. Examples include creamy coffees, shakes, and smoothies made with high-fat additives. Choosing low-fat or plant-based alternatives is a better approach.

Comparison of Worst Drinks vs. Healthier Options

To make heart-healthy choices easier, here is a comparison of common beverages and their impact on cholesterol.


Type of Drink	Cholesterol Impact	Healthier Alternative	Reason for Better Choice
Sodas, Sports Drinks	High added sugar increases triglycerides and lowers HDL.	Water with lemon or sparkling water.	No sugar, no empty calories, and beneficial for overall hydration.
Excessive Alcohol	Increases total cholesterol and triglycerides, can raise LDL.	Limit intake, or choose non-alcoholic mocktails.	Prevents liver stress and reduces triglyceride spikes.
Unfiltered Coffee (French Press, Boiled)	Diterpenes (cafestol) raise LDL cholesterol.	Filtered coffee (drip, pour-over).	Paper filters trap the cholesterol-raising oils.
High-Fat Milk/Cream Drinks	Adds significant saturated fats, increasing LDL.	Skim or low-fat milk, almond milk, oat milk, soy milk.	Low in saturated fat and may even help lower cholesterol.

Better Beverage Alternatives

Adopting healthier drinking habits doesn't mean sacrificing flavor. Here are some excellent alternatives for a heart-healthy diet:

Water: The single best beverage choice for overall health and hydration.
Green Tea: Contains catechins that may help reduce LDL cholesterol.
100% Fruit Juice (in moderation): A small glass can offer antioxidants, but whole fruits are better.
Soy Milk: Plant sterols in soy can help lower cholesterol.
Vegetable Juice: Offers a nutrient boost and is low in sugar.
Hibiscus Tea: Some studies suggest it can help lower LDL cholesterol.

Making these simple swaps can significantly benefit your lipid profile and overall heart health. For more guidance on healthy choices, consult trusted resources like the American Heart Association.

Conclusion: Making Smarter Choices for Your Cholesterol

When it comes to managing cholesterol, every dietary choice matters, including what you drink. The worst drinks for cholesterol are those loaded with added sugars, excessive alcohol, unfiltered coffee, and high-fat dairy. By understanding how these beverages negatively impact your lipid levels—by increasing triglycerides, elevating LDL, and lowering HDL—you can make informed decisions. Shifting from sugary sodas to water, from heavy drinking to moderation, and from unfiltered to filtered coffee are all effective strategies. Combining these simple beverage swaps with an overall heart-healthy diet and regular physical activity will go a long way in protecting your cardiovascular health for years to come.

American Heart Association: Rethink Your Drink

Frequently Asked Questions

Sugary drinks are high in added sugars, which prompts the liver to produce more triglycerides and less 'good' HDL cholesterol. This imbalance is a known risk factor for cardiovascular disease.

Excessive alcohol stimulates the liver to produce more cholesterol and triglycerides. While moderate drinking's effect is debated, heavy consumption is clearly linked to poor cholesterol profiles. Heavy drinking is defined as more than 4-5 drinks daily, depending on sex.

Yes, unfiltered brewing methods like French press and boiled coffee allow natural oils called diterpenes (cafestol) to pass into your drink. These compounds have been shown to significantly raise LDL 'bad' cholesterol.

Opt for water, plain sparkling water with a splash of fruit juice, or unsweetened herbal teas. These alternatives offer hydration without the harmful added sugars found in sodas.

While diet sodas don't contain added sugar and may not directly impact cholesterol in the same way as sugary drinks, water remains the preferred and healthiest beverage. Some studies found no adverse changes from low-calorie sweetened drinks, but water is always the safest choice.

Yes, green tea contains compounds called catechins that may help reduce LDL cholesterol. Soy milk and hibiscus tea are also noted for potential cholesterol-lowering properties.

If you have high cholesterol, avoid adding full-fat dairy like cream or high-fat milk to your coffee. Also, switch from unfiltered brewing methods like French press to a paper-filtered option to reduce cholesterol-raising compounds.

Saturated fat, often found in high-fat milk, creams, and coconut or palm oils used in drinks, is a primary driver of high LDL (bad) cholesterol. Limiting these is key to managing your lipid levels.