Discover “Natural drinks can help to lower cholesterol levels Easily” Lowering cholesterol levels is essential for maintaining heart health and reducing the risk of cardiovascular diseases. While medications can help, incorporating natural remedies into your routine can be beneficial.
A considerable number of adults find themselves with total cholesterol levels surpassing 200, placing them at heightened risk for heart disease and stroke. If you fall into this category, it becomes imperative to prioritize the reduction of your cholesterol levels.
Incorporating a nutritious diet, maintaining a regular exercise regimen, and adhering to prescribed cholesterol-lowering medications are essential measures. Additionally, specific beverages have the potential to contribute to lowering cholesterol. This article aims to furnish information on these beverages and elucidate the scientific rationale behind their efficacy.
Understanding Cholesterol
Cholesterol is an essential, waxy substance that flows through the blood in your body. Despite its reputation, it is necessary for many bodily functions, such as forming cell membranes and producing bile, vitamin D, and hormones.
The body is self-sufficient, producing all the necessary cholesterol without needing any dietary cholesterol. Unfortunately, too much cholesterol can be dangerous, leading to high blood pressure and increasing the risk of stroke or heart attack. To avoid this, one can lower cholesterol levels by exercising and eating a healthy diet, including drinks that naturally reduce cholesterol.
Having high cholesterol usually means elevated LDL cholesterol and low HDL cholesterol levels. However, dietary modifications can help to reduce high LDL cholesterol levels.
For example, eating oats, avocados, fatty salmon, and nuts can be beneficial. Additionally, certain drinks can help to maintain or decrease cholesterol levels. It can be a convenient way to manage cholesterol levels.
1. Green Tea
This ancient beverage boasts an abundance of antioxidant catechins, particularly epigallocatechin gallate (EGCG), which studies suggest can lower LDL (“bad”) cholesterol and total cholesterol while raising HDL (“good”) cholesterol. Aim for 2-3 cups daily, brewed from loose leaves or high-quality tea bags, to reap the benefits[1].
2. Beetroot Juice
Beetroot juice is rich in dietary nitrates, which are converted into nitric oxide in the body. Nitric oxide aids in lowering blood pressure and reducing cholesterol levels. Drink a glass of fresh beetroot juice daily for maximum benefits[2].
3. Cranberry Juice
Cranberry juice is packed with antioxidants and polyphenols that can raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Aim for a glass of cranberry juice without added sugar every day[3].
4. Orange Juice
Oranges are rich in soluble fiber and flavonoids, which help reduce LDL cholesterol levels. Freshly squeezed orange juice is a healthy option, but be mindful of the sugar content. Moderation is key[4].
5. Pomegranate Juice
Pomegranate juice is loaded with antioxidants that improve heart health. Studies have shown that drinking pomegranate juice regularly can help lower LDL cholesterol levels and prevent the oxidation of LDL cholesterol[5].
6. Oat Milk
This plant-based superstar shines with its abundance of soluble fiber, a well-known cholesterol-binding agent that prevents absorption. Feel free to get creative with oat milk – blend it into smoothies, froth it for lattes, or simply pour a chilled glass for a refreshing treat [6].
7. Hibiscus Tea
Hibiscus tea is rich in antioxidants and anthocyanins, which have been shown to reduce LDL cholesterol levels. Brew a cup of hibiscus tea by steeping dried hibiscus flowers in hot water for a few minutes. Enjoy it hot or cold[7].
8. Soy Milk
A heart-friendly alternative to dairy milk, soy milk is naturally low in saturated fat and contains plant sterols and stanols, which hinder cholesterol absorption. Choose unsweetened varieties for optimal benefit, enjoying its creamy texture in smoothies, lattes, or simply on its own[8].
9. Tomato Juice
This vibrant drink is more than just a delicious base for Bloody Marys. Packed with lycopene, an antioxidant linked to lower LDL cholesterol levels, tomato juice adds a touch of sunshine to your day. Remember to opt for low-sodium options to keep your salt intake in check[9].
10. Berry Smoothies
Nature’s candy bowls, berries, are bursting with antioxidants and fiber, both excellent allies in managing cholesterol. Blend your favorites like blueberries, strawberries, or raspberries with leafy greens and unsweetened yogurt for a complete and satisfying drink[10].
11. Cocoa Drinks
Dark chocolate’s magic extends beyond decadent desserts. Unsweetened cocoa powder is rich in flavanols, which studies suggest can improve blood vessel function and lower LDL cholesterol. Indulge in a guilt-free hot chocolate using high-cocoa content options and limiting added sugar[11].
12. Plant Milk Smoothies
Embrace the versatility of plant milks like almond, cashew, or hemp by blending them with fruits, vegetables, and seeds for a customized cholesterol-conscious treat. Flaxseeds, for example, add a nutty flavor and are packed with omega-3 fatty acids that benefit heart health[12].
13. Fortified Drinks
Keep an eye out for drinks fortified with plant sterols and stanols, which directly compete with cholesterol for absorption in your gut. Fortified orange juice or yogurt drinks can be convenient on-the-go options[13].
It is essential to maintain a balanced diet and a healthy lifestyle to manage cholesterol levels effectively. Consult with a doctor to arrange cholesterol level testing and plan lifestyle changes, such as a balanced diet.
Drinks to Avoid When You Have High Cholesterol
To maintain or improve healthy cholesterol levels, those wishing to drink alcohol should limit their consumption or quit alcohol.
People should also avoid drinks high in saturated fats, such as coffees or teas with cream, coconut or palm oils, ice-cream-based beverages, and high-fat milk products. Furthermore, they should reduce their sugary-drink intake, as these may reduce HDL levels and increase triglyceride levels.
Beverages to Avoid
- Coffees or teas with added cream, whipped cream, high-fat milk, or creamer
- Drinks or smoothies containing coconut or palm oils
- Pressed coconut drinks
- Ice-cream-based drinks
- High-fat milk products
Sugar-Sweetened Beverages to Avoid
- Fruit juices
- Sports drinks
- Energy drinks
- Soda or pop
- Sweetened coffees or teas
- Hot chocolate
- Prepackaged smoothies
- Chocolate or sweetened milk products
Other Ways to Lower High Cholesterol
To lower cholesterol levels, several lifestyle changes or habits can be beneficial. Some examples are given below.
- Limiting consumption of foods high in saturated fats (e.g. animal products, tropical oils, baked goods, fried foods, processed foods)
- Limiting intake of foods high in sugar
- Getting at least 2 hours and 30 minutes of moderate to intense exercise per week
- Eating healthful foods (e.g. fruits and vegetables, whole grains, lean meats in moderation, nuts, pulses, vegetable oils, fat-free or low-fat dairy products)
- Increasing fibre intake, quitting smoking, treating or managing type 2 diabetes,
- Maintaining a healthy or moderate body weight and staying hydrated.
- Doctors can also prescribe medications to help keep cholesterol levels healthy.
Conclusion
About 38% of adults in America are affected by high cholesterol levels, and it is crucial to take action to reduce them. High cholesterol can lead to severe cardiovascular problems, like heart attacks and strokes.
In addition, while we need some cholesterol for healthy digestion and hormone production, too much can be dangerous.
Lifestyle and dietary changes are the best way to reduce cholesterol levels, and several drinks may help. Oat and soy drinks, tomato juice, green tea, and cocoa drinks are all potential sources of compounds that may help maintain cholesterol levels. Keeping cholesterol levels in check is vital for overall health, especially cardiovascular health.
FAQs
Q1: How much of these drinks should I drink to see results?
A: Moderation is key. While incorporating these drinks into your diet can be helpful, it’s crucial to focus on overall dietary patterns and lifestyle changes for sustained cholesterol management. Consult your doctor for personalized recommendations based on your individual health needs.
Q2: What other lifestyle changes can I make to lower cholesterol?
A: Combining dietary changes with regular physical activity and stress management is crucial for optimal cholesterol control. Consider:
- Reducing saturated and trans fats: Choose lean protein sources, limit processed foods, and opt for healthy fats like avocado and olive oil.
- Increasing fiber intake: Whole grains, fruits, vegetables, and legumes are excellent fiber sources that can help lower cholesterol.
- Regular exercise: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
- Stress management: Techniques like yoga, meditation, and deep breathing can help lower stress hormones, which can positively impact cholesterol levels.
Keep in mind that these drinks alone may not be enough to significantly lower cholesterol levels, and it may take weeks or months for lifestyle or dietary changes to have an effect.
Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice. Always consult your doctor before making any changes to your diet or lifestyle.
