What's the best thing to drink if you have high cholesterol?

October 8, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), about 86 million U.S. adults have high total cholesterol, making diet and beverage choices critically important for managing levels. Knowing what's the best thing to drink if you have high cholesterol can be a simple, yet powerful step toward supporting your heart health.

Quick Summary

Managing high cholesterol effectively involves making smart beverage choices to help lower bad LDL cholesterol. Excellent options include green tea, oat milk, and soy milk, which provide beneficial compounds like soluble fiber and antioxidants to help improve lipid profiles and support heart health.

Key Points

Oat Milk: Contains beta-glucan, a soluble fiber that binds to and helps excrete cholesterol from the body.
Green Tea: Rich in antioxidants (catechins) that can help lower total and LDL cholesterol levels.
Soy Milk: A plant-based alternative with proteins and isoflavones that can modestly reduce LDL cholesterol.
Unsalted Tomato Juice: Provides lycopene, an antioxidant linked to reduced LDL cholesterol and improved blood pressure.
Avoid Sugary Drinks: Beverages like soda and sweetened juices contribute added sugar that negatively impacts triglyceride and cholesterol levels.
Water is Best: Staying well-hydrated with plain water is the fundamental, most beneficial choice for overall heart health.

The Power of Smart Sips: Beverages for Better Cholesterol

Many people focus on food when managing high cholesterol, but the drinks you consume also play a significant role. Choosing beverages rich in fiber, antioxidants, and other heart-friendly compounds while limiting others can make a noticeable difference in your overall cardiovascular health.

Green Tea: An Antioxidant Powerhouse

Green tea is rich in antioxidants like catechins and polyphenols. Studies, including a meta-analysis in Nutrition Journal, indicate that regular consumption can help lower total and LDL cholesterol levels. Catechins may reduce cholesterol absorption and protect LDL from oxidation. For optimal benefits, consume 2–3 cups daily without added sugar or cream.

The Fiber-Rich Goodness of Oat Milk

Oat milk contains beta-glucan, a soluble fiber that can help lower cholesterol. Beta-glucan forms a gel in the gut, binding to cholesterol and bile acids, which aids in their removal from the body and prompts the liver to use more cholesterol from the bloodstream. Select unsweetened oat milk with preserved fiber content.

Soy Milk: A Plant-Based Ally

Unsweetened soy milk is a good plant-based option, containing proteins that may help lower LDL cholesterol by affecting absorption and clearance. The FDA recognized soy's potential for lowering cholesterol in 1999. Consume one to two servings of plain, soy-based foods or drinks daily for potential benefits, and choose fortified versions for added nutrients like calcium and vitamin D.

Juices for a Heart-Healthy Boost

Certain unsweetened juices can be beneficial for cholesterol management:

Tomato Juice: Unsalted tomato juice contains lycopene, an antioxidant that may lower LDL cholesterol and blood pressure.
Pomegranate Juice: Rich in polyphenols, pomegranate juice might help reduce LDL and increase HDL cholesterol. Use 100% juice and consult a doctor due to potential medication interactions.
Berry Juice: Juices from berries like blueberries and strawberries offer antioxidants (anthocyanins) and soluble fiber (pectin).

Crafting Your Own Cholesterol-Lowering Smoothies

Smoothies offer a versatile way to incorporate heart-healthy ingredients. Using oat or soy milk as a base, adding fruits, and incorporating ingredients like ground flaxseed, chia seeds, or psyllium husk can boost soluble fiber. A simple recipe could include:

1 cup unsweetened oat milk
1/2 cup mixed berries
1 tablespoon ground flaxseed
A handful of spinach

Fortified Drinks with Plant Sterols and Stanols

Plant sterols and stanols are compounds found in plants that can help block cholesterol absorption in the intestines. Some beverages, like certain orange juices and yogurt drinks, are fortified with these compounds. Consuming 1.5–2 grams daily may help lower LDL cholesterol. Check product labels for these additions.

Drinks to Avoid or Limit

Some beverages can negatively impact cholesterol levels and should be limited:

Sugary Beverages: Sodas and sweet drinks with high added sugar can raise triglycerides and affect HDL cholesterol.
High-Fat Dairy Drinks: Drinks made with whole milk are high in saturated fat, which can increase LDL cholesterol. Choose low-fat or plant-based alternatives.
Unfiltered Coffee: Brewing methods without a paper filter can release compounds (cafestol and kahweol) that may raise LDL cholesterol. Filtered coffee is generally preferred.
Excessive Alcohol: Heavy alcohol use is linked to higher cholesterol and other health risks. Limiting or avoiding alcohol is often recommended.

Comparison of Heart-Healthy Drinks


Drink	Key Benefit	Active Compound	Serving Suggestion
Green Tea	Lowers LDL and total cholesterol	Catechins, polyphenols	2-3 cups daily, unsweetened
Oat Milk	Removes cholesterol from body	Beta-glucan (soluble fiber)	Choose unsweetened, fiber-rich versions
Tomato Juice	Lowers LDL and blood pressure	Lycopene	Drink unsalted variety
Pomegranate Juice	Reduces inflammation, lowers LDL	Polyphenols, antioxidants	Choose 100% juice, consult doctor

Conclusion

Making informed beverage choices can be a valuable part of managing high cholesterol alongside a healthy diet. Drinks like green tea, oat milk, and unsalted tomato juice offer beneficial compounds. Conversely, limiting sugary and high-fat options is crucial. While these dietary changes can be helpful, they are most effective as part of a comprehensive approach that includes exercise and medical guidance. Consulting a healthcare provider or dietitian is essential for personalized advice.

More Resources on Heart Health

For more information on managing your cholesterol through diet, you can refer to authoritative sources like the American Heart Association.

Frequently Asked Questions

While lemon water contains vitamin C and is hydrating, research is mixed on its direct impact on cholesterol levels in humans. Some animal studies have shown potential benefits, but larger human trials are needed. It remains a healthy, hydrating beverage, but it is not a proven cholesterol-lowering solution.

Yes, it can, depending on the brewing method. Unfiltered coffee (e.g., French press, Turkish) contains cafestol and kahweol, compounds that can raise LDL cholesterol. Filtered coffee is a safer option. Additionally, adding high-fat creamers or sugar can counteract any potential benefits.

Some studies suggest that moderate red wine consumption may increase HDL ('good') cholesterol, thanks to antioxidants like resveratrol. However, the health risks of alcohol often outweigh these potential benefits, and it's not a recommended strategy for lowering cholesterol. Limiting or avoiding alcohol is generally the safer choice.

There is no instant fix; lowering cholesterol through diet takes time and consistency. Benefits from incorporating heart-healthy drinks may be seen over weeks or months, but results vary based on individual health and overall lifestyle changes. Dietary adjustments are most effective as part of a balanced approach with exercise and medical guidance.

Plant-based milks like unsweetened oat milk or soy milk are excellent choices due to their beneficial fiber and protein content, respectively. If you prefer dairy, skim or low-fat milk is the best option as it contains minimal saturated fat compared to whole milk.

When it comes to fruit juice, it is best to stick to 100% pure, unsweetened juices like tomato, pomegranate, or berry juice in moderation. Many fruit drinks contain added sugar, which can negatively impact lipid levels. Eating whole fruits is often preferable for the added fiber.

Yes, drinks fortified with plant sterols and stanols have been shown to help lower cholesterol. Studies suggest that consuming the recommended daily amount (1.5–2g) can lead to a measurable reduction in LDL cholesterol by blocking its absorption.