10 Drinks That May Naturally Lower Cholesterol

When you have high cholesterol, there’s a good chance you take medication to lower your numbers. But what you eat – and what you drink – can also make a difference with your cholesterol levels. It might be worth considering these 10 natural drinks to lower cholesterol.

Consider green tea for cholesterol. This rock star drink fights inflammation that is linked to cancer, encourages brain health, eases anxiety, and may lower the risk of developing diabetes. The antioxidants in green tea may also help with cholesterol. A meta-analysis of 31 trials found that people who drink green tea regularly have lower levels of total cholesterol, as well as lower levels of LDL, the bad type of cholesterol.

Black tea is made from Camellia sinensis – the same plant as green tea – but the leaves are prepared in a different way. There's a good reason to drink black tea for cholesterol. In one study, people who drank black tea along with a low-fat, low-cholesterol diet had as much as a 10% drop in total and LDL cholesterol.

Coffee can increase cholesterol, but you don't have to give up your morning Joe. Brewing coffee through a paper filter is least likely to have an effect on cholesterol because it keeps out diterpenes, the compounds that can raise LDL. Unfiltered coffee, like espresso, Turkish coffee, or coffee made with a French press, is more likely to raise cholesterol.

Oat milk has few calories and no cholesterol and it has a lot of water-soluble fiber called beta-glucan that breaks down cholesterol. In one study where researchers studied oat milk for cholesterol, people drank oat milk for five weeks. At the end of the study, they had lower total cholesterol and LDL levels than they did at the start.

Another plant-based milk may not only lower your LDL, but it might increase your HDL, the "good" cholesterol. In a meta-analysis of more than 40 studies, researchers found that consuming soy protein lowered LDL by about 3%-4%. Another study found that 25 grams of soy milk a day lowered LDL by 5% compared to dairy milk. Other research showed that 1 to 4 cups of soy milk daily also can increase HDL.

Kefir is a fermented milk drink that is praised for its probiotics. There are mixed findings, but some research suggests that kefir can help lower cholesterol. In one study, people who drank kefir for 8 weeks had lower total cholesterol and LDL than those who drank regular dairy products.

One star ingredient in tomato juice is lycopene, an antioxidant credited with fighting inflammation and reducing the risk of many diseases. It specifically is linked to heart health. In one study, people who drank tomato juice four times a week over two months had a significant drop in LDL and even a small increase in HDL. The heart-healthiest choice is unsalted tomato juice.

Barley is an especially nutritious grain because it’s packed with fiber. One easy way to consume it is to dissolve it in water. Barley is high in beta-glucan, a fiber that has many benefits including lowering cholesterol. Beta-glucans have been found to lower both overall cholesterol levels and LDL cholesterol, as well as lowering the glucose in the body.

Psyllium is a fiber supplement – such as Metamucil – often used to treat constipation. It's typically mixed with a glass of water. Along with helping bowel health, psyllium can lower LDL when taken regularly. Researchers looked at 28 trials and found that about 10 grams of psyllium daily lowered cholesterol significantly over a three-week period.

Stanols and sterols are natural compounds found in plants that can stop your body from absorbing cholesterol. They are sometimes added to fortified juices and yogurt drinks. Getting 2 grams (2,000 mg) of these compounds daily may help your LDL drop by as much as 10%. For the most impact, have the fortified drinks with a meal or snack.

It's always a good idea to talk to your doctor before you try drinks to lower your cholesterol. The effects can be different for everyone, but they can be part of a healthy plan to keep your cholesterol levels in check.