Hey mama, I wanted to chat with you about something that a lot of people deal with: high cholesterol. Believe it or not, around 71 million people in the U.S. have high cholesterol, and it’s something many manage with medication (thanks, Johns Hopkins Medicine, for that stat!). Cholesterol is something we all have, but when levels get too high, it can really put you at risk for heart problems, like heart disease or even a heart attack or stroke.
Doctors keep an eye on your cholesterol through blood tests, usually checking both the “good” cholesterol (HDL) and the “bad” cholesterol (LDL). HDL is like the cleanup crew, helping get rid of the harmful stuff, while LDL can build up in your arteries, making them narrow and stiff. This makes it harder for blood to flow, and those fatty deposits can even cause clots, leading to some pretty serious heart and brain issues.
But here’s the good news: there are things you can do to keep those cholesterol levels in check. Medications are a great start, but changing up your diet can also work wonders. And it’s not just about what you eat—what you drink can help too. So, if you’re looking to be proactive, here are some drinks that might help you get those cholesterol numbers where they need to be.
Green Tea: A Natural Cholesterol Buster
You’ve probably heard that green tea is super healthy, right? Well, it’s not just good for speeding up your metabolism—it can also help lower your LDL cholesterol. A study found that green tea reduced LDL levels in both healthy folks and those at risk for heart issues, though it didn’t really change HDL levels much. Kathy McManus, who’s a nutrition director at Brigham and Women’s Hospital, mentions that the flavonoids in green tea might be behind these benefits (Harvard Health).
Flavonoids are strong anti-inflammatories, which could help break down that bad cholesterol in your arteries. If you’re not already sipping on green tea, it’s easy to add to your routine. Just remember, as Dr. Howard Sesso from Harvard Medical School says, drink it because you enjoy it—not because you think it’s some miracle cure. And try to go easy on the sugar, as it can cancel out some of the benefits.
Soy Milk: Good for Your Heart
Soy milk used to be one of the only plant-based milk options around, but even with all the new alternatives, it’s still a great choice if you’re worried about high cholesterol. Researchers have found that two proteins in soybeans—glycinin and B-conglycinin—can help lower LDL cholesterol. Dr. Elvira de Mejia from the University of Illinois Urbana-Champaign led a study showing that soy can absorb bad cholesterol, helping prevent heart issues (Medical News Today).
Not only that, but soy milk might also boost your HDL levels. A study published in Complementary Therapies in Medicine found that drinking soy milk daily could raise your HDL. Soy milk is easy to add to your diet, whether you drink it plain or use it in your coffee, cereal, or tea. Just watch out for the flavored versions, which can have added sugar.
Pomegranate Juice: A Tasty Way to Combat Cholesterol
You might’ve seen pomegranate juice at the grocery store, but did you know it’s more than just a delicious treat? Studies show that the antioxidants in pomegranate juice can help prevent and even reduce the plaque buildup in your arteries (Indian Express). This juice has three times more antioxidants than green tea or red wine, which can really protect your heart by reducing that bad LDL cholesterol.
But here’s a little heads-up: pomegranate juice might also lower your blood pressure, so if you already have low blood pressure or are on heart meds, it’s a good idea to check with your doctor before making it a regular part of your diet.
Red Wine: Cheers to Your Heart Health
Red wine has gotten a bit of a reputation for being heart-healthy, and that’s partly because of an antioxidant called resveratrol found in red grapes. This antioxidant can reduce inflammation in your arteries and may even boost your HDL levels. Julia Zumpano, a dietitian at the Cleveland Clinic, notes that foods high in antioxidants protect your whole body, including your heart.
But if you’re not a wine drinker, don’t feel like you need to start. The body can only absorb so much resveratrol, so it’s hard to know how much benefit you’re really getting. Instead, you could focus on other healthy drinks, like green tea or pomegranate juice, and save the wine for special occasions.
Beet Juice: A Sweet Way to Beat Cholesterol
Beets are packed with nutrients and polyphenols, which are powerful antioxidants. These can protect your heart, reduce inflammation, and help lower your LDL cholesterol while boosting HDL levels. Dr. Elsa-Grace Giardina from Columbia’s Women’s Heart Center says that adding beets to your diet can be really beneficial.
A study in the Journal of Pharmacy and Nutrition Sciences found that beet juice helped raise HDL levels in participants, and another study noted that the pigment in beets, called betanin, can improve overall cardiovascular health. Plus, beets are naturally sweet, so the juice is tasty too!
Blueberry Juice: A Berry Good Choice
Blueberries are known for being antioxidant powerhouses, and those antioxidants, like anthocyanins, can help lower inflammation and protect against heart disease, diabetes, and even cancer. Blueberries also have phytosterols, which help lower cholesterol as your body digests them.
Drinking blueberry juice is a tasty way to get these benefits without having to rely on supplements. You can have it in the morning instead of orange juice or mix it into a smoothie for a nutritious boost.
Pineapple Juice: Sweet and Heart-Healthy
Pineapples are more than just a sweet treat—they’re packed with an enzyme called bromelain, which is great for heart health. Bromelain acts as an anti-inflammatory and helps break down cholesterol deposits that can lead to plaque in your arteries (Food & Function). It also helps your body metabolize lipids properly, slowing down cardiovascular decline.
Pineapple juice is easy to find and can be made fresh at home. And unlike some fruits, like grapefruit, you don’t have to worry about it interacting with cholesterol meds. Dr. Rohini Manaktala from Memorial Hermann says that pineapple juice is safe to drink even if you’re on statins (Health Central).
Oat Milk: A Creamy Cholesterol Reducer
If soy milk isn’t your thing, oat milk is another plant-based option that can help lower your LDL cholesterol. It’s low in calories, has no cholesterol or saturated fats, and is rich in beta-glucan, a type of soluble fiber that helps clear cholesterol from your body.
A study published in the Annals of Nutrition and Metabolism found that men with high cholesterol who drank oat milk saw a reduction in their LDL and total cholesterol levels. Plus, oat milk is creamy and delicious, making it easy to swap into your coffee, cereal, or smoothies.
Tomato Juice: Lycopene to the Rescue
Tomato juice is well-known for its heart health benefits, thanks to lycopene, the pigment that gives tomatoes their red color. Lycopene is a powerful antioxidant that reduces inflammation and helps lower cholesterol. A 2014 study in Food and Chemical Toxicology found that drinking tomato juice regularly could lower LDL levels and slightly raise HDL levels.
If you’re adding tomato juice to your diet, opt for the unsalted variety to keep your blood pressure in check, as these two issues often go hand in hand.
There you have it, mom! These drinks can be a tasty and effective way to help manage your cholesterol levels. Just remember to check with your doctor before making any big changes, especially if you’re on medication. And of course, the key is to enjoy these drinks as part of a balanced diet. Cheers to your heart health!
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