What Drink Should You Avoid if You Have High Cholesterol?

October 8, 2025 •

4 min read

According to Harvard Health, a study of over 29,000 people linked sugary drinks to higher levels of unhealthy blood fats, including LDL cholesterol. If you have high cholesterol, it is crucial to understand that certain beverages can significantly worsen your condition, while others can be beneficial.

Quick Summary

Several beverages can negatively impact cholesterol and heart health, including those high in saturated fat and added sugars, as well as excessive alcohol. Limiting these drinks is a key part of managing cholesterol levels. For some, unfiltered coffee and certain cocktails should also be avoided. Healthier alternatives like green tea and plant-based milks are recommended.

Key Points

Avoid Added Sugars: Beverages with high added sugar, like soda and sweetened fruit juices, can increase triglycerides and lower good HDL cholesterol.
Limit Saturated Fat: Drinks made with whole milk, cream, or tropical oils (coconut, palm) are high in saturated fat and should be avoided to prevent LDL cholesterol spikes.
Choose Filtered Coffee: Unfiltered coffee, such as French press or Turkish, contains diterpenes that raise LDL cholesterol, so opt for filtered methods.
Drink Alcohol in Moderation: Excessive alcohol consumption increases triglycerides and can impair liver function, making it harder to manage cholesterol levels.
Switch to Water and Tea: The healthiest alternatives are water, unsweetened teas (green, black), and plant-based milks low in fat and sugar.
Check Product Labels: Be aware of hidden sugars and saturated fats in bottled juices, energy drinks, and cafe-style coffee beverages.

The Hidden Dangers in Your Glass: Saturated Fat and Sugary Drinks

When focusing on dietary changes to manage high cholesterol, many people think only of solid foods like red meat and butter. However, several common beverages are major culprits in raising "bad" LDL cholesterol and triglycerides. The worst offenders are often packed with saturated fats or added sugars, both of which negatively affect your lipid profile and increase heart disease risk.

Sugary Drinks: A Leading Contributor to Poor Lipid Levels

One of the most important drinks to avoid if you have high cholesterol is any beverage loaded with added sugar. This includes:

Regular Soda and Other Soft Drinks: These beverages offer high amounts of sugar and empty calories with no nutritional value. Excess sugar intake forces the liver to produce more harmful triglycerides, leading to higher cholesterol levels.
Energy Drinks: High in both sugar and caffeine, energy drinks can increase triglycerides and contribute to weight gain.
Sweetened Fruit Juices: While 100% fruit juice in moderation is acceptable, many commercial fruit drinks contain added sugars that can raise triglyceride levels, just like soda.
Flavored Lattes and Other Specialty Coffees: These often contain high-fat milk, cream, and large amounts of sugar, which can negatively impact your cholesterol.

Dairy and Coconut Products High in Saturated Fat

Many creamy, indulgent drinks get their richness from ingredients high in saturated fat. Limiting or avoiding these can make a significant difference in your cholesterol numbers.

Whole Milk and Full-Fat Dairy Products: Saturated fat from whole milk and cream raises LDL cholesterol levels, especially in individuals already predisposed to high cholesterol. Opting for low-fat or fat-free versions is a better choice.
Smoothies with Coconut or Palm Oil: Many pre-packaged or cafe-made smoothies contain tropical oils like coconut or palm oil, which are high in saturated fat and can negatively impact your lipid profile.
Ice-Cream-Based Shakes: These beverages are essentially a concentrated dose of saturated fat and sugar, making them one of the worst choices for heart health.

Unfiltered Coffee and the Diterpene Connection

While filtered coffee is generally safe in moderation, certain brewing methods can increase your cholesterol levels due to naturally occurring compounds called diterpenes.

French Press, Turkish, and Espresso: These methods involve boiling or steeping coffee without a paper filter. This allows diterpenes like cafestol and kahweol to remain in the final drink, which can significantly raise total and LDL cholesterol.
Filtered Coffee: Brewing with a paper filter traps most of these diterpenes, making drip coffee a much safer option for those managing high cholesterol.

The Impact of Alcohol on Cholesterol

Excessive alcohol consumption can negatively affect cholesterol levels in a couple of ways.

Triglyceride Spike: Alcohol is processed by the liver, which converts the extra energy into triglycerides. High triglyceride levels are a major risk factor for heart disease.
Liver Function: Overconsumption of alcohol can impair liver function, hindering its ability to remove cholesterol from the blood, which causes overall cholesterol levels to rise.
Moderation is Key: While some studies previously suggested a modest benefit from light alcohol intake for HDL, recent research suggests that for those with heart issues, the risks often outweigh any potential benefits, and avoiding heavy drinking is crucial.

Comparison Table: Worst Drinks vs. Healthy Alternatives


Drink Category	Worst Options for High Cholesterol	Healthy Alternatives	Why?
Sweets	Regular soda, sweetened juices, energy drinks	Water, unsweetened iced tea, seltzer with lemon	High added sugar increases triglycerides. Water and unsweetened drinks contain no sugar.
Dairy	Whole milk, creamy shakes, ice-cream drinks	Low-fat or skim milk, oat milk, soy milk	High saturated fat raises LDL cholesterol. Low-fat alternatives and plant-based milks are lower in fat and may contain fiber that helps lower LDL.
Coffee	Unfiltered French press or Turkish coffee	Filtered drip coffee, moderate amounts of espresso	Unfiltered coffee contains diterpenes (cafestol) that raise cholesterol. Paper filters trap these compounds.
Alcohol	Heavy drinking, sugary cocktails, high-volume alcohol consumption	Moderate intake of red wine or complete avoidance	Excessive alcohol raises triglycerides and impairs liver function. Moderation, combined with a healthy diet, is safer for heart health.

Conclusion: Making Smarter Choices for Your Heart

Managing high cholesterol requires a comprehensive approach that includes mindful dietary choices. By understanding which drinks to avoid—primarily those high in added sugars, saturated fat, or unfiltered coffee diterpenes—you can take significant steps toward improving your heart health. Replacing these beverages with water, unsweetened teas, and low-fat plant-based milks can have a positive impact. Always consult a healthcare provider or dietitian for personalized advice tailored to your specific health needs and risks. Your daily drink choices are more powerful than you might think in controlling your cholesterol.

Frequently Asked Questions

Unfiltered coffee, such as that made with a French press or Turkish style, can increase cholesterol because it contains diterpenes called cafestol and kahweol. Filtered drip coffee, however, has a much lower impact on cholesterol levels.

It is best to choose low-fat or skim milk instead of whole milk, which is high in saturated fat that can raise LDL cholesterol. Unsweetened plant-based milks, such as oat or soy milk, are also good alternatives.

Excessive alcohol consumption can increase your triglyceride levels and negatively impact your liver's ability to process and remove bad cholesterol from your bloodstream. Limiting or avoiding alcohol is advisable for managing cholesterol.

Yes, many sweetened fruit juices and fruit drinks contain high amounts of added sugar, which leads to higher triglyceride levels and can negatively affect your lipid profile.

Excellent healthy substitutes for soda include plain water, sparkling water with a squeeze of lemon or lime, and unsweetened iced tea.

While your body needs some fats, it is important to limit intake of saturated fat, which directly raises 'bad' LDL cholesterol. Avoiding drinks rich in whole milk, cream, and tropical oils like coconut or palm oil is recommended.

Triglycerides are a type of fat in your blood. High levels of triglycerides, often caused by consuming too much sugar and alcohol, increase your risk of heart disease.