The risk of heart disease and stroke is dramatically increased by elevated cholesterol levels. According to the World Health Organization, excessive cholesterol is a contributing factor in one-third of cases of ischemic heart disease worldwide. LDL (low-density lipoprotein) cholesterol is referred to as the 'bad' cholesterol, making up most of our body’s cholesterol. Heart disease and stroke risk are both increased by high levels of LDL cholesterol. High-density lipoprotein (HDL) cholesterol, also known as the "good" cholesterol, reduces the risk of heart disease and stroke. Diet plays a significant role in managing cholesterol, just like it does with diabetes. Here are 5 beverages that one can drink to keep cholesterol levels in check.
Green tea
Green tea, which is high in antioxidants, decreases LDL and total cholesterol levels. Catechins and epigallocatechin gallates, two compounds found in green tea, are known to decrease cholesterol. Black tea also lowers cholesterol but is less effective reportedly than green tea as it contains fewer catechins.
Berry smoothies
The majority of berries are high in fibre and antioxidants, both of which help lower cholesterol levels. Additionally, they have less fat and calories. So, combine two handfuls of any berry, such as strawberries, blackberries, or blueberries, with half a cup of low-fat milk or yoghurt, cold water, and a blender to create a nutritious smoothie.
Cocoa drinks
According to a 2015 study, consuming a 450 mg drink containing cocoa flavanols twice daily for a month reduced "bad" LDL cholesterol levels while raising "good" HDL cholesterol levels, reports Medical News Today. Limit chocolate beverages with added sugars and salts, though, as they might cause weight gain.
Tomato juice
Tomato lycopene reduces LDL, or bad cholesterol, levels. When tomatoes are processed into juice, the lycopene level increases, therefore making it more apt to reduce cholesterol. Additionally, tomato juice is a rich source of niacin and fibres that lower cholesterol.
Soy milk
It might not make much of a difference, but switching to soy milk, which has less saturated fat than cream or high-fat dairy products, can help control cholesterol levels.
Oats drink
Beta-glucans, which are found in oats and interact with bile salts to form a gel-like substance in the gut, may prevent the absorption of cholesterol and lower cholesterol levels. Verify the ingredients list on oat beverages to see if they contain beta-glucans, which may be listed under the fibre information, and how much is in each serving.
Drinks To Avoid
Avoiding foods and beverages high in saturated fats can help people lower their cholesterol or keep it at a healthy level. Avoid coffees or teas with additional cream, whipped cream, high-fat milk, or creamer; beverages or smoothies made with coconut or palm oil; drinks made with crushed coconut; beverages with ice cream as a main ingredient; and high-fat milk products.
