Maintaining healthy cholesterol levels is crucial to your cardiovascular health, and, in turn, your overall wellbeing. One of the most important factors to consider when it comes to your cholesterol is your diet. While lifestyle changes like regular exercise and weight management certainly play a role, diet is an especially crucial factor. And although we often think about the role played by the foods we eat, we can’t forget about the significance of beverages, too. Certain drinks are packed with nutrients, antioxidants, and compounds that can help reduce LDL cholesterol (the “bad” kind) and boost HDL cholesterol (the “good” kind), making them great options for your heart.
To shed some light on a few of the best, most surprisingly beneficial drink choices out there, we spoke to Dr. Ria Hawle, a nutrition expert with a B.Sc. and M.Sc. in Nutrition and Dietetics. She points us towards five beverages that can support cholesterol management and promote heart health, especially for people over 50. Find all of her expert insight below.
1. Soy Milk
Got milk? Well, soy milk, that is. This dairy alternative is a great choice for anyone looking to manage their cholesterol. "It’s rich in isoflavones, plant compounds that mimic estrogen and can help reduce LDL cholesterol," Dr. Hawle explains. Soy protein may help improve your overall cholesterol. And luckily, soy milk is also low in saturated fat, which is another win for heart health. Try soy milk in your coffee, smoothies, or cereal. It’s a simple swap that can make a big difference.
2. Green Tea
There are so many incredible benefits of green tea, and that includes the fact that it's great for your heart. "Green tea is a classic for a reason," says Dr. Hawle. Packed with catechins, powerful antioxidants, this powerful beverage can lower LDL cholesterol and improve blood vessel function. Having a cup a day could do wonders for your heart. Dr. Hawle also recommends matcha for those looking for an extra antioxidant boost. "Matcha is made from whole tea leaves, so you get even more benefits," she says. Noted!
3. Red Wine (in Moderation)
It's important to note that excessive alcohol intake can do some serious damage to your body. However, red wine can be heart-healthy when consumed responsibly. "The resveratrol in red wine—found in grape skins—has been shown to raise HDL cholesterol and protect arteries," Dr. Hawle says. "If you’re not a wine drinker, red or purple grape juice can offer some of the same heart-healthy perks without the alcohol," she adds. Perfect!
4. Oat Milk
Oat milk may be a trendy dairy alternative, but it's also great for you—and your heart. "It’s packed with beta-glucans, a type of soluble fiber that binds to cholesterol in your digestive system and helps your body get rid of it," Dr. Hawle explains. She recommends choosing fortified oat milk with little or no added sugar. Incorporate it into your breakfast routine or use it as a healthy smoothie base to boost your daily fiber intake.
5. Low-Sodium Tomato Juice
Good news for tomato juice lovers! This red beverage can be great for your heart. "It’s rich in lycopene, an antioxidant that can help reduce LDL cholesterol and improve artery health," Dr. Hawle tells us. Tomato juice is also high in potassium, which helps regulate blood pressure. "The key is choosing a low-sodium version," she advises. "I love recommending it as a midday pick-me-up or as part of a heart-healthy breakfast." Yum!
