If your cholesterol levels are high, it is essential to take action to lower them. High cholesterol increases the risk of heart attacks, strokes, and other potentially dangerous cardiovascular problems. A study found that high cholesterol affects approximately 38% of American adults. Although you need cholesterol for healthy digestion and hormone production, too much can be harmful.
High cholesterol usually means high and low LDL cholesterol High-density lipoprotein cholesterol levels. However, making changes in the diet can also help reduce LDL cholesterol levels. Foods such as oats, avocados, fatty salmon, and nuts can help do this. Also, some drinks can help lower cholesterol levels or maintain them at a healthy level. These drinks can be an easy strategy to control your cholesterol levels.
The benefits of drinking drinks to lower cholesterol
Many drinks contain ingredients that are not common in food. For example, tea is not usually seen in food but it is a ubiquitous drink that can help lower cholesterol. There is also something powerful about consuming too many cholesterol-lowering ingredients at once. Beverages offer the unique possibility of getting a lot of nutrients in a small package.
The 6 best drinks to reduce cholesterol
Some of the best drinks for managing cholesterol are:
Green tea is not processed like other types of tea, which means it retains its natural medicinal properties. A study found that green tea contains catechins, antioxidants linked to lowering LDL and total cholesterol levels.
Read more: Does green tea help with weight loss?
However, choosing the right green tea is essential, as not all teas are created equal. To get the most benefit, green tea should be chosen with minimal processing.
Pomegranate juice (recommended amounts of just one cup once or twice per week) has more antioxidant properties than the juices of other fruits such as blueberries, cranberries, and oranges. It contains catechins, which are highly effective antioxidants. It is the ideal natural beverage for lowering cholesterol levels because it contains nearly three times as many antioxidants as other beverages such as green tea.
Read more: Pomegranate – Benefits, Nutritional Value, Uses, and More
The antioxidant properties in the juice may help lower levels of bad cholesterol and prevent damage to blood vessels. So make sure you get the right amount to get the maximum benefits.
A study shows that pomegranate can help prevent or treat several disease risk factors, including high blood pressure, high cholesterol, oxidative stress, hyperglycemia, and inflammatory activities. Another study found that consuming pomegranate juice concentrate lowered cholesterol in people with type 2 diabetes who had hyperlipidemia.
Soy milk is a plant-based beverage that contains as much protein as cow’s milk. The Food and Drug Administration (FDA) recommends consuming 25 grams of soy protein per day to reduce cholesterol levels by about 12%. Additionally, soybeans are naturally low in saturated fat, a type of fat that promotes LDL cholesterol, or “bad” cholesterol, in the body.
According to one study, soy protein can lower low-density lipoprotein cholesterol by about 4-6% and raise high-density lipoprotein (HDL), or “good” cholesterol, by 1-3%. Another study showed that because soybeans are low in saturated fat, people who switch from high-fat dairy products to soy milk may help lower or regulate their cholesterol levels and reduce their risk of heart disease.
It’s a great way to enjoy the taste while also benefiting your heart health by lowering cholesterol. Plant-based milks, such as soy or oat milk, contain ingredients that help lower cholesterol.
To prepare a delicious and healthy vegan smoothie, start with soy or oat milk and add any or maximum fruits such as bananas, peaches, grapes, mangoes, watermelon or any other seasonal fruits in recommended amounts.
Citrus fruit juices, such as orange and lemon, are rich in antioxidants and can have various benefits for heart health, including lowering cholesterol levels.
For best results, squeeze juice into water or add a slice of fruit along with the skin. According to research, 100% orange juice (fresh at home) can lower levels of total cholesterol and LDL cholesterol, as well as raise HDL cholesterol levels. Remember to choose a sugar-free option to get the most health benefits.
Oats are rich in soluble fiber, which can help reduce cholesterol. A study found that oat beverages, such as oat milk, may provide a sustainable reduction in cholesterol.
This is because oats contain beta-glucan, a soluble fiber that prevents cholesterol absorption and lowers cholesterol levels. As a result, oatmeal drinks can replace high-fat dairy products.
However, since oatmeal drinks typically contain between 90 and 120 calories per cup, be sure to check the serving size. Read labels carefully to check for sugar and preservatives.
High cholesterol increases the risk of atherosclerosis, heart disease and stroke. The best way to reduce your risk is to maintain a healthy level of cholesterol.
Medications can help, but you may be able to improve your cholesterol through lifestyle changes, such as drinking basic health-promoting beverages.
Keeping cholesterol levels in a healthy range is crucial because they play an important role in heart health.
Moderate consumption of certain beverages, such as 100% orange juice (freshly squeezed at home) and green tea, may help reduce cholesterol levels. However, it is essential to note that other factors, such as diet and lifestyle, also influence blood cholesterol levels.
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