9 Beverages That Can Naturally Lower Your High Cholesterol

Many people have high cholesterol that they manage with medication. In fact, it's estimated that some 71 million people in the United States deal with this common health concern (via Johns Hopkins Medicine). While everyone has cholesterol, elevated levels can dramatically increase your risk of developing heart disease or experiencing a heart attack or stroke.

Doctors monitor cholesterol levels via your bloodwork. You'll typically see measurements of both high-density lipoprotein (HDL) and low-density lipoprotein (LDL). The former is considered the "good" cholesterol because it plays a significant role in removing more harmful cholesterol from the blood. By contrast, LDL cholesterol builds up along the arteries. As the walls narrow, they also become harder. This not only prevents blood from flowing smoothly through your arteries, but also encourages the formation of dangerous fatty deposits. These deposits can cause clots to form, leading to potentially serious heart and brain complications.

Luckily, there are steps that people can take to conquer high cholesterol levels. Although medications are an excellent first line of defense, changing your diet can also make a big difference in lowering your cholesterol. Certain foods can have an effect, but there are also several beverages that might lower the bad cholesterol in your bloodstream. Some may even cause your HDL levels to increase. If you have high cholesterol and are ready to take a proactive approach, here are some beverages that you might want to integrate into your diet.

It's no secret that green tea is widely considered one of the healthiest beverages out there. While it's often linked to an increased metabolism, a study found that it reduced LDL levels in both healthy individuals and those at risk of developing cardiovascular problems and dramatically reduced total cholesterol levels among participants. It was not found to have an effect on HDL levels.

According to Kathy McManus, a director at the department of nutrition at Brigham and Women's Hospital, "The limited data available on green tea support a potential association between green tea and beneficial properties in relationship to risk factors for cardiovascular disease" (via Harvard Health). Research finds that the connection could be largely due to the presence of flavonoids, explains Dr. Howard Sesso, an associate professor of medicine at Harvard Medical School. "Tea is a good source of compounds known as catechins and epicatechins, which are thought to be responsible for tea's beneficial health effects."

A significant reason why green tea has such a positive effect on health is because those flavonoids are such powerful anti-inflammatories. This effect could break down the LDL plaque in the arteries. Luckily, it's easy to incorporate green tea into your diet if you don't already consume it. Dr. Sesso recommends drinking it "[i]f you enjoy it, in moderation, and not because you're taking it as medicine." He also suggests limiting sugar, as this could counteract the health benefits of the green tea.

Once upon a time, soy milk was one of the few plant-based milk substitutes on the market. Then other contenders came along — and while you may have a favorite of the bunch, it turns out that soy milk is especially beneficial if you're concerned about reducing high cholesterol levels. Researchers have discovered that two specific proteins found in soybeans, glycinin and B-conglycinin, could lower LDL cholesterol levels.

Led by Dr. Elvira de Mejia, professor of food science at the University of Illinois Urbana-Champaign, the study found that when digested, soybean had an absorbent effect on bad cholesterol. "These results indicate that the intake of selected soybean varieties might regulate cholesterol and LDL homeostasis and, consequently, foster the prevention of atherosclerotic cardiovascular diseases," explained the authors of the study (via Medical News Today).

Not only could it potentially reduce artery-clogging cholesterol, but soy milk may also increase HDL levels. The findings were reported in a study published in Complementary Therapies in Medicine, in which participants consumed between one and a little over four cups of soy milk daily for up to eight weeks. Soy milk is easy to incorporate into your diet. If you enjoy the taste, you can drink plain, unsweetened soy milk just as it is, bearing in mind that flavored varieties may contain sugar that negates the benefits. You can also substitute it in cereal, coffee, and tea.

You've probably spotted pomegranate juice at the grocery store. The tart and flavorful juice is so much more than a tasty treat, though. Studies have found that the antioxidant content may actually prevent plaque from building up in the arteries and even reduce existing buildup. That's according to Michael Aviram, DSc, a biochemistry professor at the Technion-Israel Institute of Technology.

His findings revealed that the antioxidants in the fruit have a deteriorating effect on the oxidized cholesterol that builds up in the arteries. Dr. Varsha Gorey, a senior clinical dietitian and head of dietetics at Apollo Hospitals in Navi Mumbai, tells Indian Express, "Like many fruit juices, pomegranate juice contains antioxidants, especially polyphenols, but at much higher levels. It contains nearly three times as many antioxidants as green tea or red wine and protects the heart by reducing the low-density lipoprotein (LDL) or bad cholesterol."

It's important to note that pomegranates could also lower your blood pressure. If you already have hypotension or if you take medication to stabilize high blood pressure levels, you should ask your doctor before you add a glass of pomegranate juice to your diet. The same rule may apply to other medications that you take for your heart health or to manage your cholesterol. To be safe, it's best to confirm its safety before making the pomegranate juice regimen a part of your life.

Red wine has a great reputation because it may be good for your heart health. The benefits can be traced back to the fermentation process. Red grapes contain a powerful type of antioxidant known as resveratrol. This polyphenol offers tremendous health benefits overall, but one of the most significant is that it has an anti-inflammatory effect on the arteries and may increase HDL levels in the bloodstream.

Julia Zumpano, RD, LD, tells the Cleveland Clinic, "The foods that you eat affect your entire body — your cells, bones, blood and organs. The higher the antioxidant content, the greater the entire body is protected from disease and suppresses inflammation." So, if you already enjoy an occasional glass of red wine and have high cholesterol, you can take some comfort in knowing that it may help support improved levels along with other steps that you take.

However, if you aren't a wine drinker, you don't necessarily need to make it a priority to start now. Zumpano explains, "There is a certain amount of resveratrol that your body cannot absorb and it's difficult to determine that amount." Instead, focus on adding other beneficial beverages to your routine, like a cup of green tea in the morning and a glass of pomegranate juice in the afternoon. While red wine does have health benefits, it still contains alcohol. In other words, continue drinking it if you already do — but don't make it your go-to choice for lowering cholesterol.

Packed with polyphenols, beets are nutrient-rich and make a valuable addition to many diets. It's those polyphenols that provide the antioxidant protection that is so beneficial to the body. Not only do they protect your heart and reduce inflammation, but they can also reduce LDL cholesterol levels while increasing HDL. According to Elsa-Grace Giardina, MD, the director of Columbia's Division of Cardiology Women's Heart Center, adding this plant to your diet can have enormous benefits.

"Beets are tasty and sweet, plus they offer many health benefits," she explains. "A half-cup of cooked beets contains only about 40 calories, no fat, no cholesterol, and, importantly, is low in sodium." What's more, beets are a good source of fiber, which can also improve cholesterol levels.

A 2015 study published in the Journal of Pharmacy and Nutrition Sciences found that participants experienced an increase in their HDL cholesterol levels when they supplemented with beetroot juice. The findings were impressive, leaping from 42.9 milligrams per deciliter (mg/dl) to 50.2 mg/dl during the research period. Beetroot also contains betanin, a naturally occurring pigment responsible for the plant's deep red hue. Another study found that this component had a significant effect on overall health, improving not just cardiovascular function but also lowering total plasma cholesterol levels.

Blueberries are superfruits widely regarded for their antioxidant content. Among those antioxidants are anthocyanins, which are natural anti-inflammatories that can protect you from a variety of serious conditions, including heart disease, diabetes, and cancer. A reduction in inflammation can have a significant effect on cholesterol, as a study among participants with high cholesterol who supplemented with the antioxidant found.

Blueberries also contain phytosterols, plant-derived compounds that naturally lower cholesterol through your body's digestion process. As your body digests these compounds, some cholesterol breaks down as a waste product. That can lead to a reduction in lipid levels in your bloodstream and support improved heart health.

Drinking blueberry juice is a far more appetizing way to incorporate these vital antioxidants and phytosterols into your diet than taking supplements, however — and luckily, this juice is now more readily available in health food stores. You can drink it in lieu of orange juice in the morning to work it into your everyday routine, or you might consider adding it to a fruit and vegetable smoothie to energize your day with a jolt of healthy vitamins, minerals, and nutrients.

Pineapples are naturally juicy, sweet, and flavorful. Popular in many forms, the fruit is a staple in everything from breakfast to dessert. To make it a more focused part of your cholesterol-lowering regimen, though, you may want to add pineapple juice to your day. The fruit is rich in an enzyme called bromelain, which is known for providing significant benefits to cardiovascular health, including protection from blood clots and heart disease.

Like other cholesterol-lowering ingredients, bromelain is significant because it behaves as an anti-inflammatory. Research has found that it can break down the harmful deposits of cholesterol that otherwise cause plaque to form in the arteries (via Food & Function). In addition to reducing inflammation, it helps your body metabolize lipids normally and slow cardiovascular decline due to oxidative damage.

It doesn't hurt that pineapple juice is so accessible, either. You can easily buy it at nearly any store that sells groceries, and you can also make it yourself at home using ripe pineapples. And while there may be some questions about consuming certain fruits, like grapefruit, if you're on a statin medication to reduce your cholesterol, you can feel good about adding pineapple to your diet. "There are no concerns for food-drug interactions between pineapple juice and a statin," according to Dr. Rohini Manaktala, D.O., who practices interventional cardiology at Memorial Hermann (via Health Central).

You already know about the benefits of soy milk, but if you'd prefer another plant-based alternative, then you may want to give oat milk a try. It's low in calories and contains no cholesterol or saturated fats, making it a healthy addition to your diet if you're trying to lower your LDL levels. In fact, a 1999 study published in the Annals of Nutrition and Metabolism found that men with high cholesterol who consumed oat milk for five weeks had lower LDL cholesterol and total cholesterol levels at the completion of the research.

The benefits are due to the soluble fiber contained in the oat milk, in particular beta-glucan. This is a water-soluble type of fiber that becomes more viscous as your body slowly digests it. This process is key, as the soluble fiber breaks down slowly enough to grab ahold of the cholesterol in your body. Registered dietitian Cara Harbstreet explains to Eat This, Not That!, "[Because] soluble fiber is slowly digested, it binds to the cholesterol in the blood before it can enter circulation. It is then able to clear the cholesterol from the body, which helps lower LDL cholesterol."

A 2018 study published in Food & Function even found that consuming oat-based beverages, as opposed to simply eating oatmeal, could provide a more sustained effect on reduced cholesterol levels. While not all brands provide this information, some oat milk manufacturers do include the beta-glucan quantity on their nutrition labels.

Tomato juice is a health hero known for its ability to improve cardiovascular function. This is linked specifically to the presence of lycopene, which is the pigment that gives the fruit its distinctive orangey-red color. "The shape of the lycopene molecule makes it very effective in being able to quench free radicals," according to Dr. Edward Giovannucci, a nutrition and epidemiology professor at the Harvard School of Public Health. "We don't really understand it entirely yet, but lycopene may have specific properties that protect the cell in a way other antioxidants may not."

This protection also includes a reduction in inflammation, which supports reduced cholesterol. A 2014 study published in Food and Chemical Toxology examined the effects of tomato juice consumption on high cholesterol levels and inflammation. The researchers found that it had a significant effect: Those who drank the juice at least four times a week for two months experienced a reduction in LDL levels. Participants even saw a "slight increase in HDL," per the study.

If you plan to incorporate tomato juice into your diet as a means of lowering cholesterol, it's important to choose a variety that won't drive up your blood pressure at the same time, as these two conditions are often seen together. Dr. Nick West, MD, of Abbott's Vascular Business, tells The Healthy that unsalted is best. "[i]t has been shown to reduce bot blood pressure and cholesterol in clinical studies."