What can I drink to lower my cholesterol?

December 25, 2025 •

4 min read

According to a 2020 meta-analysis, regular consumption of green tea can significantly lower both total cholesterol and LDL cholesterol in many individuals. While beverages are not a silver bullet, integrating specific, heart-healthy options into your daily routine can be a powerful strategy for managing cholesterol levels.

Quick Summary

This guide details the specific types of drinks and their key ingredients that can aid in reducing cholesterol. It covers beverages like green tea, plant-based milks, and fortified juices, explaining how their components work to support a healthy heart.

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 levels.
Fortified Juices: Products like orange juice with added plant sterols and stanols can actively block cholesterol absorption.
Tomato Juice: A great source of lycopene, an antioxidant that helps improve lipid profiles.
Cocoa Drinks: Dark, unsweetened cocoa contains flavonoids that can reduce LDL, provided you avoid sugary additives.
Moderation is Key: While some drinks can help, a balanced diet and regular exercise are crucial for sustained cholesterol management.
Beware of Sugars: To maximize benefits, choose unsweetened or naturally sweetened versions of juices and plant-based milks.

The Scientific Basis for Cholesterol-Lowering Beverages

High cholesterol, particularly high levels of low-density lipoprotein (LDL) or "bad" cholesterol, is a significant risk factor for cardiovascular disease. While medication and a healthy diet rich in fruits, vegetables, and whole grains are cornerstones of treatment, certain beverages offer specific compounds that can provide additional support. These drinks work through various mechanisms, such as delivering soluble fiber, potent antioxidants, or beneficial plant sterols that interfere with cholesterol absorption.

Soluble Fiber from Oats and Fruits

Soluble fiber is a key player in lowering cholesterol. It dissolves in water to form a gel-like substance in the digestive system, which can bind to cholesterol and prevent its absorption, carrying it out of the body.

Oat-Based Drinks

Oat milk and other oat-based drinks are excellent sources of soluble fiber, specifically a type called beta-glucan. Studies have shown that consuming oat-based beverages can lead to a reduction in LDL and total cholesterol. When shopping for oat milk, opt for unsweetened varieties to avoid added sugars that can counteract the health benefits.

Berry and Fruit Smoothies

Many fruits are rich in soluble fiber. For example, apples, grapes, and strawberries contain pectin, another type of soluble fiber known to lower cholesterol. A smoothie made with berries, bananas, or apples and a plant-based milk can be a delicious and effective cholesterol-lowering drink. Just be mindful of added sweeteners and try to use whole fruits to maximize fiber intake.

The Antioxidant Power of Tea and Cocoa

Antioxidants are compounds that protect the body from oxidative stress, a factor in plaque buildup in the arteries. Tea and cocoa are packed with specific antioxidants that support heart health.

Green and Black Tea

Green tea is particularly rich in catechins, powerful antioxidants that have been shown to lower total and LDL cholesterol. The processing method for green tea retains a higher concentration of these compounds. Black tea also contains beneficial flavonoids that may have a positive effect, although some research findings vary.

Cocoa-Based Drinks

Dark, unsweetened cocoa powder contains flavonoids that can help lower LDL levels. However, the key is to avoid sugary hot chocolate mixes and use high-cocoa-content powder, blending it with water or a plant-based milk for a healthier alternative.

Fortified Drinks and Plant Sterols

Plant sterols and stanols are naturally occurring compounds in plants that have a chemical structure similar to cholesterol. When consumed, they compete with cholesterol for absorption in the intestines, effectively blocking a portion of it from entering the bloodstream. Because natural sources contain only small amounts, fortified products like certain orange juices and milk alternatives are a direct way to get a beneficial dose.

Juices with Specific Nutrients

Tomato Juice

Unsalted tomato juice is rich in lycopene, a potent antioxidant that has been shown to improve serum lipid profiles, including reducing LDL cholesterol. Processing tomatoes into juice can increase the bioavailability of lycopene, making it easier for the body to absorb.

Pomegranate and Beetroot Juice

Pomegranate juice is packed with antioxidants that combat inflammation and may reduce arterial plaque buildup. Beetroot juice, rich in nitrates, can improve blood flow and may have a beneficial effect on cholesterol levels. As with other juices, opt for unsweetened versions.

Comparison of Cholesterol-Lowering Drinks


Beverage	Key Cholesterol-Lowering Component	Primary Mechanism	Best For	Considerations
Oat Milk	Beta-glucan (Soluble Fiber)	Binds to cholesterol, preventing absorption.	Boosting fiber intake and replacing full-fat dairy.	Choose unsweetened varieties; check labels for sugar content.
Green Tea	Catechins (Antioxidants)	Reduces LDL and total cholesterol.	Antioxidant boost and daily heart health support.	Contains caffeine; stick to 2-3 cups daily.
Tomato Juice	Lycopene (Antioxidant)	Improves lipid levels and reduces LDL.	Boosting nutrient intake via a convenient juice.	Choose unsalted versions to avoid excess sodium.
Pomegranate Juice	Antioxidants (Polyphenols)	Reduces inflammation and arterial plaque.	Boosting antioxidants, supporting overall cardiovascular health.	Can interact with certain medications; check with a doctor.
Fortified Orange Juice	Plant Sterols/Stanols	Blocks intestinal cholesterol absorption.	High-impact, targeted cholesterol reduction.	Check labels for added sugar and sterol content.

Conclusion: A Holistic Approach is Best

Incorporating these drinks into your diet is an effective way to support your heart health, but they are not a substitute for a comprehensive strategy. A holistic approach that includes a low-saturated-fat diet, regular exercise, and consulting a healthcare professional is the most reliable way to manage and lower cholesterol levels. By making mindful choices about your beverages, you can significantly contribute to your overall well-being and reduce the risk of heart disease.

For more information on dietary changes, consider exploring resources from reputable organizations like Harvard Health.

Frequently Asked Questions

Yes, research indicates that green tea contains antioxidants called catechins that can help lower both total and LDL ('bad') cholesterol levels when consumed regularly.

For the best cholesterol-lowering benefits, choose plain, unsweetened oat milk. The key is the beta-glucan fiber content, and added sugars in flavored versions can negate the positive effects.

Yes, juices fortified with plant sterols and stanols can be effective. These compounds interfere with cholesterol absorption in the intestines. It is important to check the label for the amount of sterols or stanols per serving.

Pomegranate juice is rich in antioxidants that can combat inflammation and may help reduce arterial plaque buildup. For best results, opt for unsweetened varieties and consult your doctor, especially if you take blood pressure medication.

Use dark, unsweetened cocoa powder (with at least 70% cocoa content) to make your own drink. Avoid pre-made mixes or sugary hot chocolates, as added sugar and saturated fat can negatively impact heart health.

Some studies suggest that the resveratrol in red wine may offer heart benefits in moderation. However, heavy alcohol consumption is harmful. Experts recommend prioritizing other beverages and dietary changes for cholesterol management.

Soluble fiber, found in drinks like oat milk and fruit smoothies, forms a gel in your digestive system that binds to cholesterol and helps carry it out of the body, preventing it from being absorbed into your bloodstream.