5 Drinks to Help Lower Your Cholesterol
High levels of LDL (“bad”) cholesterol and total cholesterol increase your risk of heart disease and stroke. There are several approaches to controlling cholesterol, including exercise, changing your diet, and medications. Studies have found that certain beverages may also be a natural way to lower your cholesterol and improve your heart health. Here’s what the research says about five popular drinks.
Green tea is rich in antioxidants known as catechins. According to a meta-analysis published in 2020, green tea lowered LDL cholesterol and total cholesterol in people who were overweight or obese as well as those who were at a healthy weight.
Green tea also contains other antioxidants, known as polyphenols; research has linked higher green tea and polyphenol consumption with decreased LDL cholesterol levels.
Berries reduce blood cholesterol levels, but some are more effective than others, with blueberries and strawberries leading the bunch. According to a study published in 2022, the powerful antioxidants in blueberries, as well as a soluble fiber called pectin, helped reduce LDL cholesterol. Research published in 2024 found that flavanols, anthocyanins, and other substances in strawberries reduced the risk of cardiovascular disease and cancer in women.
According to the University of Illinois Urbana-Champaign, oat milk is a healthy addition to your diet if you're trying to lower your LDL levels. Beta-glucan, a soluble fiber contained in the oat milk, becomes more viscous as your body slowly digests it, and in the process “grabs” cholesterol. Once digestion is complete, the cholesterol is excreted.
The pigment that gives beets their deep purple-red color, betanin, and antioxidant flavonoids found in beetroot juice, may help lower LDL cholesterol while elevating HDL cholesterol, according to research. Another study found that the cholesterol and heart health benefits of beet juice may be particularly beneficial for people with uncontrolled high blood pressure
Ginger is a well-known herbal remedy for health problems such as nausea and diarrhea. While ginger tea specifially hasn’t been studied as beneficial for cholesterol, research has found that gingerroot may reduce LDL cholesterol and triglycerides (another type of fat in the bloodstream) that can build up in the arteries and raise the risk of heart disease.
Keep in mind that while green tea and ginger tea are generally safe, in some cases they may cause side effects. For instance, too much green tea may cause nausea, constipation, stomach upset, and in some cases, high blood pressure, according to the National Center for Complementary and Integrative Health. Additionally, green tea contains caffeine, which can cause insomnia, jitters, and other symptoms associated with excessive caffeine consumption.
Ginger tea may cause heartburn or stomach upset, according to an article in StatPearls. Also, these drinks can interact with certain medications. Consult your doctor before using these drinks to control your cholesterol levels.
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