What Drinks Reduce Cholesterol Fast for Better Heart Health?

October 30, 2025 •

4 min read

According to the CDC, nearly 94 million US adults over 20 have high cholesterol. While diet and exercise are key, incorporating specific beverages can offer a supportive approach, with some drinks shown to reduce cholesterol fast, thanks to their high antioxidant and fiber content.

Quick Summary

Several beverages, such as green tea, oat milk, and certain fruit and vegetable juices, contain compounds like soluble fiber, antioxidants, and plant sterols that can help lower LDL ('bad') cholesterol. These drinks are a supportive element of a heart-healthy diet when combined with lifestyle changes.

Key Points

Green Tea is Rich in Catechins: This antioxidant can help reduce LDL cholesterol levels, supporting overall heart health.
Oat Milk Provides Soluble Fiber: The beta-glucan in oat milk binds to cholesterol in the digestive tract, preventing its absorption.
Soy Milk is Low in Saturated Fat: Incorporating unsweetened soy milk can lower LDL cholesterol and boost HDL ('good') cholesterol.
Unsalted Tomato Juice Contains Lycopene: This antioxidant has been shown to reduce LDL cholesterol and improve blood pressure.
Berry Smoothies Offer Antioxidants: Berries like blueberries and strawberries are packed with antioxidants that combat inflammation and lower LDL levels.
Pomegranate Juice is a Potent Antioxidant Source: It can help prevent and reduce arterial plaque buildup, supporting long-term heart health.
Best results come from a holistic approach: While these drinks are beneficial, they are most effective when combined with a healthy diet and regular exercise.

Understanding Cholesterol and the Role of Diet

Cholesterol is a waxy substance produced by the liver, essential for building healthy cells. However, high levels of low-density lipoprotein (LDL), or 'bad' cholesterol, can lead to plaque buildup in your arteries, increasing the risk of heart disease and stroke. While medication is often necessary for significant cholesterol reduction, dietary changes, including smart beverage choices, can play a powerful role in management. Choosing drinks rich in soluble fiber and antioxidants can actively help reduce cholesterol absorption and promote cardiovascular health.

Top Drinks to Help Reduce Cholesterol

Green Tea

Green tea is renowned for its high concentration of antioxidants called catechins. Research has shown that these compounds can help lower LDL and total cholesterol levels. A 2020 meta-analysis confirmed that green tea consumption significantly reduced total and LDL cholesterol in both overweight and healthy individuals. Opt for minimally processed green tea to maximize its medicinal properties. Avoid adding excessive sugar, which can counteract its benefits.

Oat Milk and Oat Drinks

Oat milk and other oat-based drinks are excellent sources of beta-glucan, a soluble fiber that effectively lowers cholesterol. This fiber forms a gel-like substance in your digestive tract, binding to cholesterol and preventing its absorption into the bloodstream. A study found that consuming oat-based beverages could have a sustained effect on lowering cholesterol levels. When buying oat milk, look for brands with no added sugar.

Soy Milk

Soy milk is a well-established cholesterol-lowering drink. It is low in saturated fat, and studies have shown that consuming soy protein can help reduce LDL cholesterol. Two specific proteins in soybeans, glycinin and B-conglycinin, have been linked to these benefits. To reap the full rewards, consume unsweetened soy milk and look for varieties with added calcium.

Tomato Juice

Unsalted tomato juice is a potent source of lycopene, a powerful antioxidant that has been shown to reduce LDL cholesterol. A 2019 study in Japan found that drinking a cup of tomato juice daily improved blood pressure and serum LDL cholesterol levels in participants with cardiovascular disease risk factors. Always choose unsalted tomato juice to avoid unnecessary sodium intake, which can negatively impact heart health.

Berry Smoothies

Packed with antioxidants, especially anthocyanins, berries like strawberries and blueberries are excellent for heart health and can reduce LDL cholesterol. A smoothie is a delicious and easy way to incorporate a large serving of these fruits. Blend mixed berries with a plant-based milk like oat or soy milk for a double-dose of cholesterol-fighting power.

Pomegranate Juice

With more antioxidants than green tea or red wine, pomegranate juice can prevent and reduce arterial plaque buildup. The powerful antioxidants in pomegranate juice have a significant effect on oxidized LDL cholesterol. As with other juices, choose a 100% juice option without added sugars and consult a doctor if you are on blood pressure medication.

Comparison of Cholesterol-Lowering Beverages


Drink	Key Ingredient	Primary Mechanism	Best For	Considerations
Green Tea	Catechins (Antioxidants)	Reduces cholesterol absorption	Antioxidant benefits	Some caffeine content
Oat Milk	Beta-glucan (Soluble Fiber)	Binds to cholesterol for excretion	Boosting fiber intake	Check for low-sugar varieties
Soy Milk	Soy Protein	Lowers LDL and increases HDL	Dairy-free alternative	Choose unsweetened types
Tomato Juice	Lycopene (Antioxidant)	Reduces LDL, cleanses arteries	Blood pressure regulation	Must be unsalted
Berry Smoothie	Anthocyanins (Antioxidants)	Reduces inflammation, lowers LDL	Flavorful, high in fiber	Be mindful of added sugars
Pomegranate Juice	Polyphenols (Antioxidants)	Prevents arterial plaque buildup	High-potency antioxidant	Potential interaction with medications

Lifestyle Integration and Healthy Habits

While these beverages can be beneficial, they are most effective when combined with other heart-healthy lifestyle choices. Regular exercise, maintaining a healthy weight, and following a balanced diet low in saturated and trans fats are crucial for managing cholesterol. Avoiding smoking and limiting alcohol intake further supports cardiovascular health. The goal is to create a holistic approach to wellness, where these drinks supplement an already healthy routine, not replace professional medical advice.

Conclusion: A Holistic Approach to Fast Results

While no single drink offers a miracle cure to reduce cholesterol fast, consistently incorporating nutrient-rich beverages like green tea, oat milk, and berry smoothies can significantly support your heart health goals. These drinks, armed with soluble fiber and potent antioxidants, can complement a healthy diet and active lifestyle to help manage cholesterol levels. Always remember to prioritize unsweetened and minimally processed options for maximum benefits. For personalized guidance, consult a healthcare professional to ensure these changes align with your specific health needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before making significant changes to your diet or health routine.

How to make a Berry & Oat Smoothie

Add 1/2 cup of rolled oats to your blender and let them sit with 1 cup of unsweetened oat milk or soy milk for 5-10 minutes to soften.
Add 1 cup of frozen mixed berries (blueberries and strawberries are great choices) and half a banana for natural sweetness and extra fiber.
For an extra boost, add 1 tablespoon of chia seeds or flaxseed for more soluble fiber.
Blend on high until smooth and creamy. Serve immediately.

How to prepare Green Tea properly

Bring fresh water to a boil, then let it cool for a couple of minutes to avoid scalding the tea leaves.
Place one green tea bag or 1 teaspoon of loose-leaf green tea into a mug.
Pour the hot (not boiling) water over the tea and let it steep for 2-3 minutes. Steeping too long can make it bitter.
Remove the tea bag or strain the leaves. Enjoy plain or with a squeeze of fresh lemon for added flavor and antioxidants.

Frequently Asked Questions

There is no single best drink that reduces cholesterol instantly. The most effective approach involves consistent, long-term consumption of several beverages rich in soluble fiber and antioxidants, such as green tea, oat milk, and unsalted tomato juice, as part of a balanced diet.

The timeframe for seeing a reduction in cholesterol varies depending on individual factors like diet, exercise, and overall health. While dietary changes can show positive effects within weeks to months, consistent daily intake over a longer period is required for significant, sustained results.

While some teas, including black tea, contain antioxidants that can be beneficial, green tea generally has higher concentrations of specific compounds like catechins that are more strongly linked to reducing LDL cholesterol. However, both are better options than sugary drinks.

Many of these natural drinks can be safely incorporated into your diet, but it is crucial to consult your doctor before making significant dietary changes, especially if you are on medication. Certain juices, like pomegranate, can interact with medications.

For optimal cholesterol-lowering benefits, choose unsweetened oat milk. The soluble fiber, beta-glucan, is the key component, and added sugars can counteract its health benefits. Look for options that explicitly state they are fortified with calcium.

The effectiveness of these beverages can differ among individuals based on genetics, existing health conditions, and overall lifestyle. For people with genetically high cholesterol or other underlying issues, these drinks are a supportive measure, not a standalone treatment.

To maximize health benefits, it is best to avoid adding sweeteners like sugar or syrups. These can add unnecessary calories and potentially negate the positive effects. Opt for natural flavors from fruits or spices like cinnamon or ginger instead.