High LDL cholesterol affects millions of Americans—here are the drinks that may help bring those numbers down and support better heart health.
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5 drinks to lower cholesterol, according to science
1. Green tea
According to the Cleveland Clinic, “Several studies indicate that green tea can lower cholesterol levels, helping reduce your risk of heart disease, heart attacks and stroke.” One of the strongest pieces of evidence comes from a 2020 meta-analysis published in Nutrition Journal, which reviewed 31 clinical trials involving more than 3,300 participants. The findings showed that regular green tea consumption significantly lowers both total cholesterol and LDL cholesterol.
The secret lies in green tea’s antioxidants, especially epigallocatechin gallate (EGCG) and other catechins. (Catechins, as defined by the National Cancer Institute, are substances “found in tea that helps protect cells from damage caused by free radicals.”) These compounds help block cholesterol absorption in the gut while also protecting LDL cholesterol from oxidation—a process that accelerates plaque buildup in the arteries.
Aim for two to three cups of hot or iced green tea each day. If you’re sensitive to caffeine, decaf options still deliver most of the catechins. Skip added sugar or cream, which can counteract its benefits.
One word of caution: concentrated forms such as matcha may interact with cholesterol-lowering medications, including atorvastatin (Lipitor). If you take statins, check with your doctor before making matcha a daily habit.
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2. Oat-based beverages
If a bowl of oatmeal can help your heart, oat-based drinks may deliver those same benefits. The key is beta-glucan, a soluble fiber found naturally in oats. Beta-glucan acts like a sponge in your digestive tract, binding to cholesterol and bile acids so your body flushes them out instead of reabsorbing them. To compensate, your liver pulls cholesterol from the bloodstream to make more bile acids, which lowers LDL cholesterol over time.
Clinical research supports it, too: a 2021 study published in the Journal of Nutrition found that adults who drank a beverage containing one gram of high-molecular-weight oat beta-glucan three times daily for four weeks significantly reduced their LDL cholesterol and lowered cardiovascular risk.
For the biggest benefit, choose oat milk with fiber content intact—you might notice a little settling at the bottom of the carton, which is a good sign it contains real oats. Standard oat milk provides about two grams of soluble fiber per cup, though amounts vary by brand. Stick with unsweetened, low-fat options, since flavored or “barista” blends often add sugar and oils that counteract the heart-healthy perks.
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3. Soy milk
Soy milk is one of the best plant-based swaps you can make if you’re trying to improve cholesterol. The benefit comes from soy proteins, especially glycinin and beta-conglycinin, which help lower LDL cholesterol by reducing how much cholesterol is absorbed in the gut and encouraging the liver to clear more from the bloodstream.
A 2024 meta-analysis published in BMC Medicine reviewed dozens of studies and found that replacing cow’s milk with soy milk did not raise cardiometabolic risk factors—in fact, it may improve them. The analysis pointed to potential advantages for blood lipids (including cholesterol and triglycerides), blood pressure, and inflammation across adults with varying health profiles.
The research on soy and cholesterol isn’t entirely settled, but the consensus is encouraging. At minimum, there’s no evidence that soy harms cholesterol—and many studies point toward modest benefits.
Most people can safely consume one to two servings of soy foods per day. Choose fortified versions with calcium and vitamin D, and stick to plain varieties to avoid added sugars. If you have a thyroid condition or other health concerns, check with your doctor about how much soy is right for you.
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4. Pomegranate juice
Pomegranate juice is overflowing with polyphenol antioxidants, including punicalagins and anthocyanins, which give pomegranate its heart-healthy reputation.
A 2022 systematic review published in Nutrients reported that regular pomegranate consumption can modestly reduce LDL cholesterol and triglycerides while increasing HDL cholesterol in people with metabolic syndrome. Still, the evidence in humans is considered preliminary. The Mayo Clinic points out that while small studies suggest cholesterol benefits, results overall have been mixed, and larger trials are needed.
Stick to about two to four ounces of pure, unsweetened pomegranate juice per day. If you find the flavor too bold, dilute it with water or sparkling water. Always choose 100% pomegranate juice—no added sugars needed, since the fruit is naturally tart-sweet.
Pomegranate juice can interact with certain medications, including blood thinners (like warfarin) and ACE inhibitors. If you’re on prescription drugs, check with your doctor before adding it to your diet.
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5. Fiber-rich smoothies
Blending a daily smoothie with fiber-rich ingredients can be a good strategy for lowering LDL cholesterol. Again, the key here is soluble fiber, which binds to cholesterol and bile acids in your digestive tract and carries them out of the body.
Some of the best smoothie add-ins for soluble fiber include ground flaxseed, chia seeds, oats, psyllium husk, apples, bananas, and berries. According to the Mayo Clinic, several studies have found that daily flaxseed intake can lower both total cholesterol and LDL cholesterol.
Psyllium husk is another clinically proven option. Harvard Health highlights a 2018 study published in the American Journal of Clinical Nutrition, showing that a daily dose of about 10 grams of psyllium lowered LDL cholesterol by 13 mg/dL after three weeks. The same study found reductions in non-HDL cholesterol and ApoB, both considered strong markers of heart disease risk.
Try adding one tablespoon of ground flaxseed or one teaspoon of psyllium husk to your smoothie. Psyllium thickens quickly, so drink your smoothie soon after blending, and remember to stay hydrated since fiber works best with adequate water. To keep your smoothie heart-healthy, rely on whole fruits for sweetness and skip added sugars or flavored yogurts.
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What drinks to avoid with high cholesterol
While some drinks can support better cholesterol, others can undermine your progress. If you have high cholesterol, it’s important to limit—or completely avoid—these:
- Creamy, high-fat dairy drinks: Whole milk, milkshakes, and cream-based coffee beverages are loaded with saturated fat, which raises LDL cholesterol.
- Sugar-sweetened beverages: Regular soda, sweet tea, energy drinks, and flavored lattes add extra sugar that can raise triglycerides, lower HDL cholesterol, and contribute to weight gain.
- Unfiltered coffee: French press, Turkish coffee, and espresso contain compounds (cafestol and kahweol) that can raise LDL cholesterol. Filtered coffee is a better option if you’re watching your numbers.
- Alcohol: Experts now agree there is no truly safe amount of alcohol. Even small amounts may increase risks for high blood pressure, cancer, and other chronic diseases. If you choose to drink, do so in moderation.
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