High levels of LDL (“bad”) cholesterol and total cholesterol increase your risk of heart disease and stroke. There are several approaches to managing cholesterol, including exercise, diet changes, 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
Green tea is rich in antioxidants including catechins — antioxidants that protect cells from damage. According to a 2023 study, green tea improved HDL (“good”) cholesterol and reduced total cholesterol in people who were categorized as overweight or having obesity, as well as in those within the normal body weight range.Green tea also contains other antioxidants, known as polyphenols. Research has linked higher consumption of green tea and polyphenols with lower LDL cholesterol levels.However, while green tea is generally safe, it may cause side effects. For instance, green tea extract can cause nausea, constipation, stomach upset, and increased blood pressure. At very high doses green tea can interfere with certain medications for hypertension, heart issues, high cholesterol, and osteoporosis, according to the National Center for Complementary and Integrative Health. Green tea may also interact with other medications, so check with your doctor or pharmacist before using it.
Additionally, green tea contains caffeine, which can cause insomnia, jitters, and other symptoms associated with excessive caffeine consumption.
Berry Juice
Berries reduce blood cholesterol levels, but some are more effective than others, with blueberries and strawberries leading the bunch.
According to a research review published in 2022, the powerful antioxidants in blueberries, as well as a soluble fiber called pectin, may help reduce LDL cholesterol.A literature review published in 2024 found that flavonols, anthocyanins, and other substances in strawberries may reduce the risk of cardiovascular disease and cancer in women.
Oat Milk
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 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.
Beet Juice
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 review published in 2021 found that the cholesterol and heart health benefits of beet juice may be particularly beneficial for people with unmanaged high blood pressure.
Ginger Tea
Ginger is a well-known herbal remedy for ailments like nausea and diarrhea. While ginger tea hasn’t been specifically studied for its cholesterol-lowering benefits, research has found that gingerroot may reduce LDL cholesterol and triglycerides. Triglycerides are another type of fat in the bloodstream that can build up in the arteries and raise the risk of heart disease.Ginger tea, while generally safe, may cause side effects in some cases. According to StatPearls, it may cause heartburn or stomach upset.
Like green tea, ginger tea may also interact with certain medications. Consult your doctor before using any herbal supplement to manage your cholesterol levels.
Takeaway
High levels of LDL cholesterol and total cholesterol can increase your risk of heart disease and stroke.
Certain beverages may offer a natural way to lower your cholesterol and improve your heart health.
These beverages include beet juice, green tea, and oat milk.
Speak to your healthcare provider about what is best for you.
