Cholesterol is a waxy, fat-like substance produced by your liver and found in your blood. You need some cholesterol because it helps you digest fatty foods and is used to make certain hormones.
Cholesterol travels through your blood by attaching to proteins, becoming what are called lipoproteins. There are two main types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL is considered “bad” cholesterol, while HDL cholesterol is considered “good” cholesterol. When you have high levels of LDL cholesterol in your blood, it can build up, called plaque, which can clog your arteries, making it difficult for blood to flow through them and can also break off and cause blood clots.
High cholesterol levels can put you at risk for heart disease, stroke, diabetes, and heart attacks.
High cholesterol can be the result of genetics, poor diet, unhealthy lifestyle, or other factors.
Which drinks help control cholesterol better
What you eat affects your cholesterol. When you eat too many foods high in saturated fat and trans fat, your LDL cholesterol levels can increase. If you eat more fiber from foods like beans and vegetables, your body can better control your LDL levels and your HDL levels can increase.
Here are some drinks you can add to your diet to help you better control your cholesterol:
1. Green Tea
Drinking green tea can help lower both total and LDL cholesterol.
Studies show that consuming more catechins, an active polyphenol in green tea, can help lower cholesterol and the risk of heart disease.
2. Oat Drinks
Oats are high in soluble fiber, which can help lower cholesterol.
Some studies have even shown that consuming oats can reduce total and LDL cholesterol by 5% to 7%.
Oat drinks, including oat milk, can be used as a substitute for dairy products, which are high in fat and should be consumed in moderation.
Oat drinks (also known as oat milk) may contain added sugar and less fiber than plain oats.
Be sure to read the label of your oat drinks and check for added preservatives and sugar.
They can replace milk in smoothies, cereals, and coffee.
Each cup of oat drinks has between 90 and 120 calories, so it is important to check the serving size.
The main ingredient on the label should be “organic oats” or “oats”.
3. Fiber Smoothies
Fiber is part of a healthy diet. Soluble fiber helps prevent cholesterol from being absorbed into the bloodstream, which can help lower “bad” LDL cholesterol.
Try adding berries to your smoothie to boost the fiber content, such as raspberries, blueberries, or strawberries, all of which are high in fiber.
Blueberries have been found to be helpful in lowering LDL levels.
4. Soy Milk
Soy foods may be helpful in preventing and treating certain chronic diseases, such as heart disease, as well as breast and prostate cancer. Studies have shown that eating soy can help lower LDL levels by 4-5%. Try substituting soy milk for milk in your coffee, smoothies, or cereal.
Note that you should check the ingredient label, as many soy milk products contain non-soy ingredients, such as sugar and preservatives.
5. Cherry Juice
Cherry juice has many anti-inflammatory and antioxidant properties. These may be the properties that contribute to lowering LDL cholesterol. Research shows that adults who regularly drink cherry juice have lower LDL cholesterol levels.
6. Ginger Tea
More research is needed to confirm a definitive link between ginger and cholesterol reduction. But preliminary research is promising, showing that ginger may reduce triglycerides, total cholesterol, and LDL cholesterol.
7. Other Drinks to Try
A balanced diet is key to healthy cholesterol. In addition to the ones listed above, fruit juices such as berry juice, orange juice, tomato juice, and pomegranate juice may also help lower cholesterol.
Other teas, such as black and white tea, may also support healthy cholesterol, improve blood vessel function, and help lower LDL levels, although perhaps to a lesser extent than green tea.
