If your cholesterol level is high, it is crucial to take steps to lower it. High cholesterol increases your risk of heart attacks, strokes, and other potentially dangerous cardiovascular problems. A to study found that high cholesterol affects approximately 38% of American adults. Although you need cholesterol for healthy digestion and hormone production, too much can be harmful.
High cholesterol usually means high LDL cholesterol and low cholesterol.
However, choosing the right green tea is essential, as not all teas are created equal. To get the most benefit, you should choose the green tea with the least amount of processing.
The antioxidant properties of the juice can help lower bad cholesterol levels and prevent damage to blood vessels. So make sure you have just the right amount to receive the maximum benefits.
A to study shows that pomegranates can help prevent or treat a variety of disease risk factors, including high blood pressure, high cholesterol, oxidative stress, high blood sugar, and inflammatory activities. Another to study found that drinking concentrated pomegranate juice lowered cholesterol in people with type 2 diabetes with hyperlipidemia.
Soy milk
Soy milk is a vegetable drink that contains a large amount of protein, equivalent to cow’s milk. The Food and Drug Administration (FDA) recommends consuming 25 grams of soy protein a day to lower blood cholesterol levels by about 12%. Plus, soy is naturally low in saturated fat, a type of fat that promotes LDL, or “bad” cholesterol, in the body.
According to a to study, soy protein can lower LDL cholesterol by about 4-6% and raise high-density lipoprotein (HDL), or “good” cholesterol, by 1-3%. Another to study shows that because soy is low in saturated fat, people who switch from high-fat dairy products to soy milk may help lower or regulate their cholesterol levels and reduce the risk of heart disease.
Vegetable Smoothies
They are a great way to enjoy taste while benefiting your heart health by lowering cholesterol. Plant-based milk, such as soy or oat milk, contains components that help lower cholesterol.
To make a delicious and healthy plant-based smoothie, start with soy or oat milk and add one or maximum two fruits from these like bananas, plums, grapes, mangoes, melons or other seasonal fruits in recommended amounts.
citrus juice
Citrus juices, such as orange and lemon, are rich in antioxidants and may have various heart health benefits, including lowering cholesterol levels.
For best effect, squeeze the juice into your water or add a slice of fruit with the zest. According to to research, 100% orange juice (freshly squeezed at home) can lower total and LDL cholesterol levels, as well as raise HDL cholesterol levels. Remember to choose a sugar-free option to get the maximum health benefits.
Oat drinks
Oats are high in soluble fiber, which can help lower cholesterol. A to study found that oat drinks, such as oat milk, may provide more sustained lowering of cholesterol.
This is because oats contain beta-glucans, a soluble fiber that blocks cholesterol absorption and lowers cholesterol levels. Therefore, oatmeal drinks can replace dairy products, which are high in fat.
However, since oatmeal drinks typically contain between 90 and 120 calories per cup, watch the serving size. Read labels carefully to check for sugar and preservatives.
Note from The Fitness Freak
High cholesterol increases your risk of atherosclerosis, heart disease, and stroke. The best way to reduce your risk is to maintain healthy cholesterol levels.
Medications can help, but you may be able to improve your cholesterol levels by making lifestyle changes, such as drinking essential health drinks.
Conclusion
It is essential to keep cholesterol levels at a healthy level because it plays an important role in heart health.
Moderate consumption of certain beverages, such as 100% orange juice (freshly squeezed at home) and green tea, can help lower cholesterol levels. However, it is essential to note that other factors, such as diet and lifestyle, also affect cholesterol levels.
