High cholesterol is known to be a lifestyle-related condition, meaning it is primarily influenced by dietary habits and overall lifestyle choices. Experts suggest that excessive consumption of foods high in saturated fats, trans fats, and cholesterol, such as fried items, processed snacks, and red meat, can lead to increased cholesterol levels in the blood. This can in turn contribute to the risk of Cardiovascular Diseases (CVDs), like heart attack and stroke.
In this article, we will focus on how dietary factors impact cholesterol levels, specifically narrowing down to the beverages we consume daily. We will explore common drinks that may negatively impact cholesterol levels and discuss their potential effects on heart health.
Also Read: Are You Taking Statins For Cholesterol Management? Here Are Mistakes You Should Avoid
When Is Cholesterol Considered High And Harmful?
Cholesterol, as many think, isn’t always bad. It is actually an integral part of the body that helps processes like producing hormones, making vitamin D, making substances that help digest foods, making cell walls and tissues, and making bile acid. This means your body actually needs cholesterol. But then, the quality and the quantity are what need to be considered.
There are two main types of cholesterol: High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). Also known as “good” cholesterol, HDL absorbs cholesterol from your blood and carries it back to your liver, where it’s removed from your body. On the other hand, LDL carries cholesterol that can build up in your arteries and form plaque, which can increase the risk of heart disease and stroke.
A total cholesterol level of 200 mg/dL or higher is considered high, and a level of 200-239 mg/dL is borderline high. An LDL cholesterol level of 160-189 mg/dL is considered high, and a level of 190 mg/dL or higher is considered very high. Your HDL cholesterol should ideally be 60 mg/dL or higher.
Drinks That May Increase High Cholesterol
Just like how certain foods increase your cholesterol levels, similarly, some types of beverages can contribute to elevated cholesterol levels in the blood.
According to Dr Ashish Agarwal, Director – Cardiology, Aakash Healthcare, New Delhi, if a person wishes to reduce or manage their cholesterol levels, they must avoid sugary drinks, beverages that contain high amounts of saturated fats, alcoholic beverages, and caffeinated drinks.
“Excessive sugar and alcohol consumption can significantly impact cholesterol levels and overall heart health. High sugar intake prompts the liver to produce more LDL while lowering HDL, and it also raises triglycerides, a type of blood fat that directly influences cholesterol levels,” he explains.
Speaking with the OnlyMyHealth team, the doctor adds that alcohol is metabolised in the liver and converted into triglycerides and cholesterol, further increasing their levels in the blood.
Elevated triglyceride levels can accumulate in the liver, impairing its function and reducing its ability to effectively eliminate cholesterol from the bloodstream. This imbalance, characterised by high triglycerides and low HDL cholesterol, can lead to cardiac issues and an increased risk of heart disease.
If you are someone who likes coffee or tea, avoid consuming them with cream, high-fat milk, or creamer. “Coffee does not contain cholesterol; however, it can have an effect on cholesterol levels. Coffee’s diterpenes inhibit the body’s generation of chemicals involved in cholesterol breakdown, causing cholesterol levels to rise. Coffee diterpenes, in particular, have been linked to elevated total cholesterol and LDL levels,” explains Dr Agarwal.
Additionally, avoid beverages or smoothies containing coconut or palm oils.
Also Read: Signs In Your Legs You Shouldn’t Ignore: High cholesterol and Peripheral Artery Disease
Healthy Drink Alternatives For High Cholesterol
Certain beverages can help you maintain an optimal cholesterol level. Green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine are some of the finest drinks for managing cholesterol, according to Dr Agarwal.
You can also drink green tea that is high in catechins. According to a systematic review and meta-analysis of 20 randomised controlled trials, green tea catechins significantly reduced total cholesterol by 5.46 mg/dL and LDL (bad) cholesterol by 5.30 mg/dL compared to controls over the course of 3–24 weeks.
Dr Agarwal says these chemicals may help decrease LDL cholesterol while also improving total cholesterol levels. Hibiscus tea, made from the dried petals of the Hibiscus sabdariffa plant, has been demonstrated to help reduce LDL cholesterol, he adds, sharing that ginger, recognised for its numerous health advantages, may also help to regulate cholesterol levels, thanks to its active components, such as gingerol.
You can also choose turmeric tea over milk tea, as it contains curcumin, the major active element in turmeric, which may have anti-inflammatory and cholesterol-lowering properties, the doctor concludes.