7 Dietitian-Recommended Natural Drinks to Lower Cholesterol

One of the most common questions I hear from women in midlife is: “Is there anything simple I can drink to help my cholesterol?”

Usually this question comes after someone has seen a lab result they didn’t expect, or after being told to “eat better” without much practical guidance.

While no single drink magically lowers cholesterol, some beverages contain nutrients that support our efforts to keep our cholesterol levels in check.

Below are seven dietitian-recommended natural drinks that contain compounds known to support heart health and healthy cholesterol levels.

Natural Drinks to Lower Cholesterol

Tea :Time for Your Heart

Let's start with a classic: tea. Whether you're a fan of green, black, or oolong, sipping on these leafy brews can be a heartwarming experience in more ways than one.

Tea is rich in antioxidants called flavonoids, which have been shown to improve heart health and lower cholesterol levels. So, go ahead and put the kettle on. It's time for a heart-to-heart with your favorite cuppa.

Soy Drinks: Not Just for Hipsters

Once the darling of health food stores and now mainstream, soy drinks are a fantastic choice for those looking to manage cholesterol. Soy protein has been linked to lowering LDL cholesterol (that's the bad kind).

And let's be honest, with the variety of flavors available, diving into the world of soy drinks can be a fun experiment.

Oat Drinks: Not Just for Breakfast Anymore

Oats aren't just for porridge; they've made a splash in the drink aisle too. Oat drinks are rich in beta-glucans, a type of soluble fiber that helps lower LDL cholesterol by forming a gel-like substance in your gut.

It's like having a tiny superhero in your digestive system fighting cholesterol one gulp at a time.

Looking for other breakfast ideas? Try Best Breakfast Foods to Lower Cholesterol: Make Mornings Easy

Tomato Juice: The Red Elixir

Who knew that the humble tomato could be your heart's best friend? Tomato juice is packed with lycopene, an antioxidant that gives tomatoes their red hue and has been associated with lower levels of LDL cholesterol.

If you are worried about your blood pressure look for the lower sodium versions.

Berry Smoothies: A Berry Good Idea

Berries are nature's candy and blending them into a smoothie is not only a treat for your taste buds but also for your heart. Rich in antioxidants and fiber, berries can help lower cholesterol and improve heart health.

Try these Cholesterol Lowering Smoothies too.

Coffee: The Morning Ritual

Ah, coffee – the elixir of life for many of us.

Good news: I am not going to ask you to give up your morning ritual! It could actually be helping your cholesterol levels.

Moderate coffee consumption has been linked to a lower risk of heart disease in women. Just remember to go easy on the cream and sugar.

Drinking large amounts of coffee (more than 5 cups per day) can increase blood pressure which increases our risk for heart disease. As well, caffeine is a stimulant, that could cause a rapid or irregular heartbeat. So, while coffee in moderation can be part of a heart-healthy diet, it’s wise to consume it thoughtfully.

Cocoa: Because Chocolate

Last but not least, cocoa. This delightful bean is the source of all chocolate, and in its pure form, it's packed with flavonoids that can improve cholesterol levels and heart health.

A cup of hot cocoa (made with dark chocolate and low in sugar) can be a heart-healthy treat. It's like giving your heart a warm hug.

To benefit from cocoa, try using the raw form of cocoa, cocoa powder, or beverages that contain at least 70% to 90% cocoa or raw cocoa and no added sugars.

High Cholesterol Drinks to Avoid

Just as some drinks can support heart health, others can make cholesterol harder to manage — especially when they show up regularly.

Sugary drinks like regular pop, sweetened iced tea, and many specialty coffee drinks can raise blood fats and add a lot of sugar without much nutrition. Over time, this can make it harder for your body to keep cholesterol in a healthy range.

Alcohol is another one to keep an eye on. Even moderate amounts can affect cholesterol and blood pressure for some women, especially in midlife.

Keeping our cholesterol levels healthy doesn't mean sacrificing flavor or joy. With these delightful drinks, you can toast to your health and savor the rich flavors of life, one sip at a time.

Get heart healthy snack ideas here.