What Drinks to Stay Away From With High Cholesterol

January 9, 2026 •

4 min read

According to the CDC, nearly one-third of U.S. adults have high cholesterol, a condition that increases the risk of heart disease and stroke. Understanding what drinks to stay away from with high cholesterol can be a simple, effective step towards managing your lipid levels and improving your long-term cardiovascular health.

Quick Summary

This article outlines the beverages that can negatively impact cholesterol levels, including sugary sodas, alcoholic drinks, and those high in saturated fats. It explains how these drinks raise bad cholesterol and triglycerides while offering healthier alternatives to improve heart health. It also details the effects of certain fats and sugars on the body's cholesterol production and regulation.

Key Points

Avoid Sugary Drinks: Sodas, sweetened juices, and energy drinks are high in added sugar, which raises triglycerides and lowers 'good' HDL cholesterol.
Limit Alcohol: Excessive alcohol consumption increases triglycerides and can damage the liver's ability to regulate cholesterol.
Watch Out for Saturated Fats: Cream-based beverages, shakes with ice cream, and drinks made with coconut or palm oil are high in saturated fats that raise 'bad' LDL cholesterol.
Drink More Water: Plain water is the best option for hydration and has no negative impact on cholesterol levels.
Choose Heart-Healthy Alternatives: Options like green tea, oat milk, and unsalted tomato juice can help lower cholesterol due to their antioxidants and soluble fiber content.
Read Labels Carefully: Always check for hidden added sugars and unhealthy fats in packaged drinks to make informed choices.

The Impact of Sugary Beverages on Cholesterol

Consuming excessive amounts of added sugar is a significant factor contributing to high cholesterol and an increased risk of heart disease. Sugary drinks, in particular, are problematic because they provide a high dose of calories with little to no nutritional value. The liver converts this excess sugar, especially fructose, into fat, which is then released into the bloodstream as triglycerides. Elevated triglycerides are a major cardiovascular risk factor, often found alongside high LDL ("bad") cholesterol and low HDL ("good") cholesterol.

List of sugary drinks to avoid:

Soft Drinks and Sodas: These are often packed with high-fructose corn syrup, which has been shown to raise triglycerides and LDL levels. Opt for water or unsweetened seltzer instead.
Sweetened Fruit Juices and Fruit Drinks: Many fruit juices on the market are not 100% juice and contain added sugars that can harm cholesterol levels. It is better to eat whole fruit, which contains fiber, or choose 100% juice in a very small quantity, as recommended by the Heart Foundation.
Energy and Sports Drinks: These beverages contain high amounts of sugar and are generally not necessary for the average person. They can contribute to weight gain and negatively affect lipid levels.
Sweetened Teas and Coffees: Adding sugar, cream, and syrups to tea and coffee can quickly increase the saturated fat and sugar content. These additives counteract any potential benefits of the tea or coffee itself.

Alcohol's Double-Edged Effect

The relationship between alcohol and cholesterol is complex and depends heavily on consumption levels. While moderate intake (defined as one drink per day for women and two for men) was once thought to slightly increase HDL cholesterol, the overall risks far outweigh this modest benefit, and recent research questions this effect. Heavy alcohol consumption, however, is unequivocally detrimental to cholesterol levels. When you drink too much alcohol, your liver breaks it down and converts it into cholesterol and triglycerides.

Consequences of excessive alcohol on lipids:

Raises Triglycerides: Heavy drinking significantly increases triglyceride levels in the blood, which can contribute to the hardening of arteries.
Impacts Liver Function: A fatty liver, which can be caused by high triglyceride levels from alcohol, can't remove cholesterol from the blood as effectively, causing overall cholesterol levels to rise.
Contributes to Weight Gain: Alcoholic beverages are often high in calories and low in nutrients, which can lead to weight gain, another risk factor for high cholesterol and heart disease.

Saturated and Trans Fats in Beverages

Some drinks contain significant amounts of saturated or trans fats, which directly contribute to high LDL cholesterol. These are often found in creamy, full-fat dairy products or tropical oils used in certain prepared drinks.

Drinks with unhealthy fats to limit:

Full-Fat Dairy Drinks: Cream-based coffees, milkshakes, and hot chocolate made with full-fat milk or ice cream are high in saturated fat. Swapping to low-fat or plant-based alternatives is a simple way to reduce intake.
Drinks with Tropical Oils: Be mindful of smoothies or specialty drinks that use coconut oil or palm oil, as these are high in saturated fat and can negatively impact cholesterol.

Healthier Drink Alternatives

Instead of the high-cholesterol culprits, focus on beverages that support heart health. These alternatives are hydrating and often provide beneficial nutrients and antioxidants.

Smart beverage choices:

Water: The best and most fundamental choice for hydration and heart health. Add lemon, cucumber, or mint for flavor without the added sugar.
Green Tea: Rich in antioxidants called catechins, green tea has been shown to help lower total and LDL cholesterol. Just be mindful of caffeine intake.
Oat Milk: The soluble fiber, beta-glucan, in oat milk can bind to cholesterol in your digestive system and help remove it from the body. Choose an unsweetened variety.
Tomato Juice: Unsalted tomato juice contains lycopene, which has been linked to improved cholesterol levels and reduced inflammation.
Berry Smoothies: Berries like blueberries and strawberries are high in antioxidants that can help lower LDL cholesterol.

Comparison Table: Bad vs. Good Drink Choices


Feature	Drinks to Avoid	Healthier Alternatives
Sugar Content	High added sugars from sucrose, fructose, etc.	Natural or no added sugars.
Fat Content	High in saturated fats (cream, coconut oil, etc.).	Low to no saturated fat (low-fat, plant-based).
Caloric Density	Often high in empty calories.	Low to no calories (water) or nutrient-dense.
Nutritional Value	Little to no nutritional benefit.	Can contain antioxidants, fiber, vitamins.
Hydration Effect	Dehydrating (alcohol) or can contribute to weight gain.	Primarily hydrating.

Conclusion

Making conscious choices about your beverage intake is a powerful and proactive step in managing high cholesterol. Eliminating sugary sodas, limiting alcoholic beverages, and avoiding drinks high in saturated fats can significantly improve your lipid profile and reduce your risk of heart disease. By replacing these with hydrating, heart-healthy options like water, green tea, or oat milk, you can contribute to better overall health and well-being. Coupled with regular exercise and a balanced diet, this simple adjustment can put you on a better path for a healthier heart. For more detailed nutritional guidance tailored to your specific needs, it is always best to consult with a healthcare professional.

Authoritative Link

For more in-depth information on managing cholesterol and dietary fats, consult the official guidance from the British Heart Foundation.

Frequently Asked Questions

Studies suggest that moderate consumption of diet sodas with low-calorie sweeteners does not appear to have the same negative effect on cholesterol and triglyceride levels as sugary drinks. However, water remains the healthiest choice.

Plain black coffee or tea, without added sugar, cream, or high-fat milk, is generally fine for those with high cholesterol. It is the high-fat and high-sugar additives that cause a negative impact.

Unsweetened oat milk is an excellent choice as it contains beta-glucan, a soluble fiber known to help lower LDL cholesterol. Soy milk is another beneficial option.

While 100% fruit juice contains some nutrients, it is better to eat whole fruit due to the fiber content. The Heart Foundation recommends limiting even 100% juice to a small glass occasionally and avoiding fruit drinks with added sugars.

Smoothies can be good or bad depending on the ingredients. Avoid adding full-fat dairy, ice cream, or high-sugar items. Instead, use unsweetened plant-based milk, berries, and soluble fiber from oats to make a heart-healthy version.

When you consume excess sugar, your liver converts it into triglycerides. If levels become too high, it can lead to fatty liver disease, which hinders the liver's ability to properly manage cholesterol, causing blood cholesterol levels to rise.

Yes, sports drinks are often high in sugar and should be limited, especially if you have high cholesterol. They are only necessary for intense, prolonged athletic activity. For the average person, water is a better choice.