Cholesterol is a fat-like substance that exists in the blood and plays an essential role in building cells and producing certain hormones. However, when cholesterol levels (especially LDL cholesterol, also known as bad cholesterol) become too high, it can become a serious threat to cardiovascular health. High cholesterol is a silent culprit that narrows arteries, increasing the risk of heart attack and stroke, especially in older adults or those with unhealthy diets.
In addition to changing your diet and increasing exercise, adding some natural drinks to your daily diet can also significantly help lower LDL cholesterol.
Which drinks can help lower cholesterol at home?
Here are 5 simple, easy-to-make drinks that can effectively improve blood lipid levels that you can make at home:
1. Green tea
Green tea is not only a popular beverage but is also widely known for its great benefits for cardiovascular health. The important ingredient in green tea is catechins, a group of antioxidants that can inhibit the oxidation of LDL cholesterol. Preventing LDL from being oxidized is crucial, because oxidized LDL is the dangerous factor that easily sticks to the artery walls, forming atherosclerotic plaques that block blood flow.
Some studies have shown that drinking green tea regularly can significantly reduce LDL levels in the blood, while improving overall cholesterol. For optimal results, use unsweetened green tea and drink it in the morning or about 30 minutes after a meal.
2. Lemon juice
Lemon juice is a familiar drink but has great potential in protecting cardiovascular health. Lemons contain a lot of vitamin C, a powerful antioxidant that helps prevent the oxidation of bad cholesterol in the blood (the leading mechanism leading to plaque formation in the arteries).
In addition, lemon juice also helps detoxify the liver, which plays an important role in the metabolism and removal of cholesterol from the body. A glass of warm lemon water in the morning not only helps purify the body but is also an effective first step in the journey to control cholesterol.
Note: you should use diluted lemon juice, avoid drinking it on an empty stomach with too strong a concentration to avoid affecting the stomach.
3. Apple Cider Vinegar
Apple Cider Vinegar (ACV) has long been used as a folk remedy to improve many health conditions, including lipid disorders. Apple cider vinegar contains acetic acid, an active ingredient that has been shown to reduce total cholesterol and LDL in the body.
The main mechanism of apple cider vinegar is to stimulate the liver to work more effectively, thereby enhancing the ability to filter and remove excess cholesterol from the blood. In addition, apple cider vinegar also supports blood sugar reduction and weight loss, two factors closely related to vascular health.
A common way to use apple cider vinegar is to mix 1-2 teaspoons of apple cider vinegar in a cup of warm water and drink before meals. However, apple cider vinegar should be used in reasonable doses to avoid overuse and stomach irritation.
4. Pomegranate juice
Not only does it have an attractive color, pomegranate juice also helps improve blood lipid profile effectively. Pomegranates contain large amounts of polyphenols such as punicalagins and anthocyanins, which are powerful antioxidants that can reduce LDL and at the same time increase HDL (good cholesterol) in the blood.
Studies show that drinking pomegranate juice regularly not only helps reduce bad cholesterol but also reduces the level of oxidative damage, slowing down the process of atherosclerosis. In addition, pomegranates also help reduce inflammation, helping to effectively prevent chronic cardiovascular diseases.
Pomegranate juice should be made from fresh, unsweetened fruit to maximize the benefits without increasing the amount of sugar taken into the body.
5. Turmeric milk
Turmeric milk is a popular drink with outstanding anti-inflammatory and cell protection effects. The main ingredient in turmeric is curcumin, a natural compound that can inhibit inflammatory reactions (the underlying cause of atherosclerotic plaque formation in the arteries).
Not only that, curcumin also helps stabilize blood lipids, preventing the accumulation of cholesterol on the blood vessel walls. Drinking warm turmeric milk in the evening not only helps improve sleep quality but is also an effective and safe way to support the cardiovascular system.
Simple method: mix a teaspoon of turmeric powder into warm milk (can use plant milk), add a little black pepper to increase the absorption of curcumin.
