Natural Drinks To Lower Cholesterol – Top 21 (With Recipes!)

Try these natural drinks to lower cholesterol In the journey towards achieving and maintaining optimal heart health.

High cholesterol, particularly Low-Density Lipoprotein (LDL) or ‘bad’ cholesterol, is a significant risk factor for heart disease. While medication can be effective in managing cholesterol levels, lifestyle modifications, particularly dietary changes, can greatly complement these efforts.

Incorporating natural drinks rich in antioxidants, fiber, and beneficial compounds into our daily routine can offer substantial benefits in managing cholesterol levels. From the well-known green tea to the humble beet juice, these drinks work in various ways to reduce LDL cholesterol and promote heart health.

Top Takeaways

  • High cholesterol, particularly LDL or “bad” cholesterol, poses a significant risk for heart disease. Lifestyle changes, including dietary modifications, can complement medication in managing cholesterol levels.
  • Incorporating natural drinks rich in antioxidants, fiber, and beneficial compounds into your daily routine can help manage cholesterol levels and promote heart health. These drinks include green tea, soy milk, tomato juice, oat water, and various fruit-based smoothies.
  • These natural drinks can have a positive impact on cholesterol levels, especially when they are high in antioxidants and fiber. Smoothies are preferred over juices for retaining fiber content. Conversely, drinks high in sugar or alcohol can negatively affect cholesterol levels.
  • To benefit from these beverages, consider replacing sugary drinks or incorporating them into meals. Consuming one to two servings a day is generally recommended. However, they should be part of a comprehensive approach that includes a balanced diet, regular exercise, and stress management to effectively manage cholesterol levels and promote overall heart health.

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What Is Cholesterol?

Cholesterol is a fatty substance that’s crucial for building cell membranes, producing certain hormones, and synthesizing vitamin D.

Cholesterol is categorized into “good” High-Density Lipoprotein (HDL) cholesterol, which aids in removing excess cholesterol from the body, and “bad” Low-Density Lipoprotein (LDL) cholesterol, which can accumulate in the arteries and lead to heart disease.

Elevated levels of LDL cholesterol heighten the risk of heart disease by forming plaques in blood vessels, potentially leading to blockages, heart attack and strokes.

A heart-healthy diet, rich in fiber, antioxidants, and healthy fats, plays a pivotal role in maintaining optimal cholesterol levels and supporting overall cardiovascular health. Check out this post about how long it takes to lower cholesterol with food.

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.

21 Natural Drinks That Can Help Lower Cholesterol

I can up with this extensive list of natural drinks that can help lower cholesterol using the foods that can unclog arteries blog post and this low cholesterol food post.  I made sure to provide recipes for each suggestion so you can start making these ASAP!

Green tea

Consumption of green tea lowers LDL cholesterol and Total Cholesterol but not HDL cholesterol or Triglycerides.  Green tea is rich in catechins, a type of antioxidant, which can inhibit cholesterol synthesis (1, 2) Need a recipe? Try this green tea matcha smoothie. Matcha has a high concentration of EGCG, an antioxidant that can lower cholesterol (3).

Orange smoothies

Vitamin C can inhibit lipid oxidation in HDL cholesterol.   Orange is rich in Vitamin C and is an ingredient in this calcium rich smoothie that also lowers blood pressure. It could also be on this list of low cholesterol desserts.

Soy milk

Contains soy protein that can lower LDL cholesterol levels and raise HDL (good) cholesterol levels according to the Portfolio diet research. Most smoothies on my website use soy milk, but you can try this high potassium smoothie which contains foods that will help lower blood pressure. Check out these portfolio diet recipes for more ways to use soy milk.

Tomato juice

Tomatoes are packed with lycopene, an antioxidant that can inhibit LDL cholesterol oxidation, thereby reducing heart disease risk and lowering LDL cholesterol 4).  If you are purchasing tomato juice, be sure it is low in sodium.  Another drink you could try is tomato oatmeal soup or protein tomato soup as alternatives to tomato juice while still providing the benefits of tomatoes.

Oat water

Oat water can provide all the health benefits of oats with hydration. It can aid in weight loss due to its high fiber content, which keeps you feeling full longer. This drink is an anti-inflammatory food that also contains antioxidants that fight against cell damage, can help detoxify the body, and may assist in preventing diseases like osteoporosis and cancer.

Oat water can also lower cholesterol levels, improve heart health, and regulate blood sugar levels. It can be prepared using any type of oats, excluding sugar-packed instant ones, and can be flavored to suit individual tastes. Drinking it regularly, especially in the mornings, could be beneficial (5).

Strawberries smoothies

Strawberries are high in antioxidants (like Vitamin C) and soluble fiber which can help lower cholesterol levels. Some studies have shown that strawberries can help fight off free radicals in LDL oxidation and lower inflammation in our bodies (6). This smoothie list contains a strawberry lemonade smoothie bowl.

Blueberries smoothies

Anthocyanidins are flavonoids that have beneficial effects on the cardiovascular system like reducing LDL-cholesterol levels and the chance of a heart attack (7).  Try this tropical triple berry oat smoothie to consume some blueberries.

Chia seed drinks

Chia seeds are rich sources of omega 3 fatty acids, such as alpha-linolenic acid (ALA), which is needed to make other omega 3s such as your eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega 3s help lower your total cholesterol levels while raising your high-density lipoprotein (HDL) levels. HDL is called the “good” cholesterol because it improves heart health and lowers cholesterol levels in your blood. An easy way to add chia seeds to drinks is in your coffee, yes you can add chia seeds to coffee! Check it out.

Soluble fiber smoothies

Soluble fiber is an important part of the Portfolio diet and can bind with cholesterol in the intestines and remove it from the body, thus lowering cholesterol levels.  The easiest way to add soluble fiber to your drinks is by adding beans to your smoothies.

Black bean and red kidney bean smoothies

In particular I am highlighting the darker colored beans as they have shown immediate benefits of reducing cholesterol 6 hours after consumption (8).  Try this black bean smoothie and red bean smoothie recipe.

Oats in Drinks

Oats can reduce cholesterol because they contains beta-glucans which can help lower cholesterol levels (910).    Try this oat containing chocolate smoothie.

Almonds in milk

Almonds are high in polyunsaturated fats and can potentially reduce cholesterol. Although, I don’t often recommend drinking processed almond milk as the quantify of almonds in 1 cup is very low.  Instead try adding almond butter to your smoothie like in this pecan pie smoothie drink.

Pomegranate Juice

Contains antioxidants that help lower LDL cholesterol. This list of juice to lower cholesterol has a pomegranate juice recipe to try.

Beet Juice

Beets contain nitrates and antioxidants, which are beneficial for heart health. Beets or beetroot are great for unclogging arteries! They are rich in antioxidants such as vitamin C and A and also sources of fiber, potassium, and magnesium, which can help lower LDL oxidation and blood pressure (11).

Beetroots are known for helping to make nitric oxide, which is a compound known to improve arteries and lower plaque buildup. Regularly drinking beetroot smoothies like this recipe, may also help to lower blood pressure (12).

Avocado smoothies

Avocados are rich in nutrients that are associated with cardiovascular benefits, such as potassium, magnesium, and soluble fiber. Avocados have been shown to increase HDL cholesterol levels, reduce inflammation and manage blood pressure (13).  Start eating more avocado with this smoothie that lowers cholesterol!

Tofu smoothies

Tofu contains soy protein that can lower LDL cholesterol. Eating soy protein is linked to lowering LDL cholesterol levels (14). Soy products have a compound called isoflavones, which are antioxidants. Isoflavones are shown to decrease your risk of developing atherosclerosis (14). This watermelon tofu smoothie recipe is delicious.

Grape juice

Grapes contain flavonoids, which are antioxidants, and as such help to lower your risk for developing heart disease (15). This antioxidant is a polyphenol called resveratrol. These compounds can be found in grape skin and have reduced platelet aggregation and LDL oxidation, key processes in atherosclerosis. Instead of grape juice, try this purple grape smoothie that provides more cholesterol lowering nutrients that just grapes.

Flaxseed smoothies

Flaxseeds contain omega-3 fatty acids and soluble fiber, which can help to lower cholesterol like in this white bean smoothie or flaxseed pudding.

Ginger Tea

Ginger is a spice grown in South Asian countries such as India and is often used in traditional medicine. it has shown the potential to lower inflammation and platelet aggregation and may have antioxidant powers to it (16).

Ginger tea is a popular choice as it is easy and simple to make. All you need to do is slice your ginger, then simmer it in a pot of water, and then you have ginger tea!

Or you can add ginger to you water with this pineapple cucumber ginger lemon-infused water recipe.

Turmeric Tea

Turmeric is notably high in curcumin, the main compound that gives turmeric its unclogging capabilities. Curcumin can lower inflammation in the body and prevent LDL cholesterol from becoming oxidized, which are key processes in atherosclerosis (17). Try turmeric tea or this pineapple weight loss smoothie.

Vegetable Smoothies

Using vegetables like kale, spinach, or carrots can help to increase fiber intake, which can lower cholesterol. Spinach is full of healthy nutrients such as vitamin A and C and minerals such as iron and magnesium.

Studies have shown that spinach can help your body make nitric oxide, which helps open your arteries and unclog them. Spinach has even been shown to lower blood pressure (18).

Spinach can be eaten raw as you can add them to your salads or smoothies like in this pea smoothie.

Understanding the Impact of Beverages on Cholesterol

Drinks to lower cholesterol can significantly impact your cholesterol levels, both positively and negatively.

Smoothies, as opposed to juices, are typically recommended because they retain the fiber content of the fruits or vegetables used, aiding digestion and reducing LDL cholesterol.

Conversely, drinks high in sugar (like most juices) or alcohol can lead to increased LDL cholesterol and triglyceride levels, contributing to heart disease risk.

Natural drinks listed above, however, often contain antioxidants, beneficial plant compounds, and fiber that can promote healthier cholesterol levels.

Integrating These Drinks Into Your Daily Diet

Including these heart healthy beverages in your daily diet can be achieved in various ways. Consider replacing a sugary afternoon drink with green tea or smoothie or switching your morning coffee to chia seed coffee. These drinks can also be incorporated into meals as part of soups.

The frequency of consumption varies, but generally, one to two servings a day can be beneficial.

Timing isn’t strictly crucial but consuming these beverages with meals can enhance absorption of some nutrients.


While natural drinks can be beneficial for managing cholesterol, they aren’t a cure-all solution. Drinks that lower cholesterol should be part of a comprehensive approach that includes a balanced diet, regular exercise, and stress management.

Individuals with specific health conditions or those taking certain medications should always consult with their healthcare provider before making significant dietary changes. Additionally, consuming some of these beverages in excess may lead to side effects. For example, green tea, despite its numerous health benefits, contains caffeine which, when consumed in large amounts, may cause restlessness, insomnia, or increased heart rate.

Natural Drinks To Avoid

Drinks high in saturated fat

Drinks high in sugar

  • Fruits juice
  • Sports drinks
  • Energy drinks
  • Soda or pop
  • Sugar sweetened hot chocolate (try this oat milk hot chocolate instead)
  • Sweetened milk products (like chocolate milk)

Other Ways To Lower Cholesterol

Than limiting alcohol, added sugar or saturated fat

  • Exercise
  • Portfolio diet
  • Increasing fiber
  • Increasing plant protein
  • Increase healthy unsaturated fats
  • Quit smoking
  • Staying hydrated
  • Managing stress

Frequently Asked Questions

What Is The #1 Best Drink If You Have High Cholesterol?

The “#1 best drink” if you have high cholesterol is green tea as it is often cited as one of the top choices. It’s rich in antioxidants and has been studied for its potential to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. However, it’s important to note that a single drink isn’t a cure-all; a comprehensive dietary and lifestyle approach is crucial.

What Dissolves Cholesterol Naturally?

Some foods that dissolve cholesterol naturally are foods rich in soluble fiber, polyunsaturated fats, and certain plant compounds can help dissolve cholesterol naturally.

Soluble fiber, found in oatmeal, beans, fruits, and vegetables, reduces the absorption of cholesterol into your bloodstream.

Polyunsaturated fats, found in fatty fish and walnuts, can reduce “bad” LDL cholesterol. 

How Can I Lower My Cholesterol In 7 Days Naturally?

You can start to lower your cholesterol in 7 days naturally by making significant changes to your diet and lifestyle can start to improve your cholesterol levels. Dietary changes from The Mediterranean diet, DASH diet, diet after stent placement, MIND diet and Portfolio diet would be a good place to start.

These eating patterns include more fiber-rich foods (like fruits, vegetables, whole grains, and legumes) and healthy fats (like avocados, nuts, seeds, and olive oil) in your diet, and reduce intake of saturated fats and trans fats. Increase physical activity, aiming for at least 30 minutes of exercise a day. Also, reducing stress and avoiding tobacco and excessive alcohol can help.

Will Drinking A Lot Of Water Lower Cholesterol?

Drinking a lot of water will not lower cholesterol but it is essential for overall health.  Even though there is no direct evidence to suggest that drinking water lowers cholesterol levels, staying hydrated might support other health behaviors that can indirectly affect cholesterol levels, such as helping maintain a healthy weight and assisting in digestion.

What Is The Best Alcohol To Drink To Lower Cholesterol?

The Best alcohol to drink to lower cholesterol is red wine. Research suggests moderate consumption of red wine has been linked with higher levels of High Density Lipopritein (HDL) cholesterol (also know as healthy cholesterol), thanks to its content of a compound called resveratrol.

However, it’s important to note that excessive drinking can lead to serious health problems, including higher blood pressure, heart failure, and increased calorie intake.

How Long Will It Take To Lower Cholesterol?

It can take at least three to six months to lower cholesterol after making dietary and lifestyle changes. However, everyone’s body responds differently.

How long it takes to lower cholesterol will vary depending on the individual’s baseline cholesterol level, overall health, genetic factors, and how well they adhere to the changes they’ve implemented. Check out this blog post on how long it will take to lower cholesterol for more detail.

Final Thoughts  

Embracing a heart-healthy lifestyle doesn’t necessarily mean drastic changes. Incorporating some of these natural drinks into your daily diet can be an enjoyable and effective strategy in managing your cholesterol levels.

Remember, variety is the spice of life – feel free to explore and mix these suggestions according to your taste preferences. As you embark on this journey towards improved health, we encourage you to share your experiences and successes, as everyone reading can learn from YOU.  Let me know what drink you have tried in the comments below.


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