Published: Dec 15, 2022

Can one drink lower cholesterol fast? No. That is not how cholesterol works.

But the right drinks can help your heart plan. They can replace sugary drinks. They can add fibre. They can add plant protein. They can help you drink less alcohol. They can help you build a better daily routine.

You will learn the best drinks for cholesterol support, the drinks to avoid, easy recipes, and when to ask a doctor about a blood test or medicine.

For more heart-health help, visit our Heart & Cardiovascular Health Hub. You can also visit our Health Hub, Nutrition & Vitamins Hub, and Medical Tests & Screenings Hub.

Medical note: This article is for education only. It does not diagnose or treat high cholesterol. Drinks do not replace a lipid blood test, medical care, or prescribed medicine. Do not stop statins or any cholesterol medicine without medical advice. Seek urgent care if you have chest pain, trouble breathing, face drooping, arm weakness, trouble speaking, sudden vision change, or severe symptoms.

Quick Answer: What Is the Best Drink to Lower Cholesterol?

There is no single best drink for everyone. The best daily drink is usually water. The best cholesterol-supporting drinks are unsweetened drinks that fit a heart-healthy diet.

Good choices may include:

• Water
• Unsweetened green tea
• Unsweetened black tea
• Oat smoothie with real oats
• Unsweetened soy milk
• Fibre-rich berry smoothie
• Low-fat milk or unsweetened yogurt drink if tolerated
• Plant sterol or stanol fortified drink if your doctor says it is right for you
• Paper-filtered coffee without sugar or heavy cream

The best drink is not magic. It is the one that helps you replace sugar, saturated fat alcohol, and low-fibre habits.

Important Truth: Drinks Alone Do Not Fix Cholesterol

High cholesterol is usually found with a blood test. It often has no symptoms.

To improve cholesterol, you usually need a full plan:

• Eat less saturated fat.
• Avoid trans fat.
• Eat more soluble fibre.
• Move your body.
• Stop smoking if you smoke.
• Limit alcohol.
• Manage weight if needed.
• Treat diabetes, thyroid, kidney, or liver problems if present.
• Take medicine if prescribed.

For a full guide, read High Cholesterol: Symptoms, Causes, Treatment, and Warning Signs.

1. Water

Water is the best base drink for heart health. It has no sugar. It has no saturated fat. It has no alcohol. It has no calories.

Water does not directly lower LDL cholesterol like medicine can. But it helps you replace drinks that can make heart health worse.

Water can help you drink less:

• Soda
• Sweet tea
• Energy drinks
• Sweet coffee drinks
• Full-fat milkshakes
• Alcohol

Simple ways to enjoy water:

• Add lemon slices.
• Add mint.
• Add cucumber.
• Add berries.
• Drink it cold.
• Drink it warm.
• Keep a bottle near your desk.

2. Unsweetened Green Tea

Green tea is one of the best drinks to choose if you want a heart-friendly drink. It has very few calories when unsweetened. It also contains plant compounds called catechins.

Research suggests green tea may help lower total cholesterol and LDL cholesterol a little. But it is not a medicine. It will not erase the effect of a high-saturated-fat diet.

How to drink it:

• Choose unsweetened green tea.
• Drink it hot or cold.
• Avoid adding sugar.
• Add lemon if you like.
• Avoid very strong tea late in the day if caffeine affects your sleep.

Be careful with green tea extracts or high-dose supplements. They are not the same as drinking tea. Some supplements can cause side effects or interact with medicine.

3. Unsweetened Black Tea

Black tea can also be a good low-calorie drink. It is better when it is not loaded with sugar.

Black tea may be useful when it replaces:

• Soda
• Sweet tea
• Creamy coffee drinks
• Energy drinks

Try this:

• Drink black tea plain.
• Add lemon.
• Add cinnamon.
• Use a small amount of low-fat milk if you like.
• Avoid heavy cream and lots of sugar.

Tea still has caffeine. If it affects your sleep, switch to decaf in the afternoon.

4. Oat Smoothie

Oats are one of the best heart-friendly foods. They contain beta-glucan. This is a type of soluble fibre. Soluble fibre can help reduce the amount of cholesterol absorbed in the gut.

An oat smoothie can be a smart drink if it is made well.

Simple Oat Smoothie

• A half cup of rolled oats
• One cup unsweetened low-fat milk, soy milk, or water
• Half a banana or berries
• One spoon ground flaxseed
• Cinnamon
• Ice if you want it cold

Blend until smooth.

Keep it simple. Do not turn it into a sugar shake.

Avoid adding:

• Ice cream
• Sweet syrup
• Chocolate sauce
• Large amounts of honey
• Sweetened condensed milk

5. Unsweetened Soy Milk

Unsweetened soy milk can be a good choice for some people. Soy foods may slightly lower LDL cholesterol. The effect is usually small, but it can help as part of a full diet.

Soy milk works best when it replaces drinks or foods that are high in saturated fat.

Choose:

• Unsweetened soy milk
• Fortified soy milk, if available
• Low-sugar options
• Simple ingredient lists

Use soy milk in:

• Oatmeal
• Smoothies
• Coffee
• Tea
• Whole-grain cereal

If you have a soy allergy, avoid it. If you have thyroid disease or take medicine, ask your doctor how soy fits your diet.

6. Berry and Flax Smoothie

A berry smoothie can be heart-friendly when it keeps the whole fruit fibre.

Berries add flavour. Flaxseed adds fibre and healthy fats. A smoothie like this is better than fruit juice because it keeps more fibre.

Simple Berry Flax Smoothie

• One cup of berries
• One cup unsweetened soy milk, low-fat milk, or water
• One spoon ground flaxseed
• Two spoons of oats
• Cinnamon

Blend and sip.

Keep portions normal. Smoothies can become too high in sugar if you add many fruits, juice, honey, or sweet yogurt.

7. Vegetable Smoothie

A vegetable smoothie can help you eat more plants. It can also replace a sweet drink.

Try:

• Spinach
• Cucumber
• Celery
• Parsley
• Lemon
• Ginger
• Water
• Small amount of fruit for taste

Do not use it as a detox. Your liver and kidneys already help clear waste. Think of it as an easy way to add plants.

If you take blood thinners, have kidney disease, or need to watch potassium, ask your healthcare professional before making big changes with green smoothies.

8. Plant Sterol or Stanol Fortified Drinks

Some drinks are fortified with plant sterols or stanols. These can help lower LDL cholesterol by reducing cholesterol absorption in the gut.

These drinks are not needed for everyone. They are not a free pass to eat a poor diet. They may be useful for some adults with high cholesterol as part of a plan.

Ask your doctor or dietitian if they are right for you, especially if you:

• Are pregnant
• Are breastfeeding
• Are you buying for a child
• Take cholesterol medicine
• Have a medical condition

Choose low-sugar options when possible.

9. Low-Fat Milk or Unsweetened Yogurt Drink

Full-fat dairy drinks can add saturated fat. Saturated fat can raise LDL cholesterol in many people.

If you drink diary, lower-fat options may fit better in a cholesterol plan.

Examples:

• Low-fat milk
• Skim milk
• Plain low-fat yogurt drink
• Unsweetened kefir if tolerated

Avoid turning dairy drinks into dessert drinks with sugar, syrup, cream, or ice cream.

If dairy gives you gas, diarrhea, or bloating, you may need lactose-free options. Read our guide on stomach gurgling and gas for related gut tips.

10. Paper-Filtered Coffee

Coffee is not bad for everyone. But the way you make it matters.

Unfiltered coffee can contain compounds that may raise LDL cholesterol in some people. This includes French press, boiled coffee, and some Turkish-style coffee.

A paper filter can reduce those compounds.

Heart-smarter coffee tips:

• Choose paper-filtered coffee more often.
• Avoid lots of sugar.
• Avoid heavy cream.
• Avoid butter coffee.
• Use low-fat milk or unsweetened soy milk if needed.
• Do not drink caffeine late if it harms sleep.

If your LDL is high and you drink a lot of unfiltered coffee, ask your doctor if switching to filtered coffee may help.

11. Psyllium Fibre Drink

Psyllium is a soluble fibre. It may help some people lower LDL cholesterol as part of a diet plan.

But it is not for everyone. It can cause gas or bloating. It can also affect how some medicines are absorbed.

Safety tips:

• Ask a doctor or pharmacist first if you take medicine.
• Start with a small amount.
• Drink enough water.
• Do not take it right before bed.
• Stop and seek help if you have choking, chest pain, or trouble swallowing.

Food sources of soluble fibre, like oats, beans, lentils, apples, and barley, are also helpful.

12. Lemon Water

Lemon water is fine if you enjoy it. It can help you drink more water.

But lemon water does not melt cholesterol. It does not clean arteries. It does not replace medicine.

Use it as a sugar-free drink swap.

Tips:

• Add lemon to water.
• Drink it with meals.
• Rinse your mouth with plain water after if your teeth are sensitive.
• Do not add lots of sugar.

13. Ginger or Cinnamon Drinks

Ginger tea or cinnamon tea can be a nice low-sugar drink. They may help replace sweet drinks.

But they should not be sold as cholesterol cures.

Be careful with large amounts or supplements if you:

• Take blood thinners
• Are pregnant
• Have liver disease
• Take diabetes medicine
• Have surgery planned

Use food-level amounts unless your healthcare professional says otherwise.

Drinks to Avoid or Limit for High Cholesterol

Some drinks can work against your cholesterol plan.

1. Sugary Drinks

Sugary drinks can raise triglycerides and add empty calories. They may also make weight and blood sugar harder to manage.

Limit:

• Soda
• Sweet tea
• Energy drinks
• Sweet coffee drinks
• Fruit-flavoured drinks
• Sports drinks when not needed

Better swaps:

• Water
• Unsweetened tea
• Sparkling water without sugar
• Lemon water
• Unsweetened iced tea

2. Full-Fat Milkshakes

Milkshakes often contain saturated fat and added sugar. This is not a good daily drink for high cholesterol.

Try a lighter smoothie instead:

• Low-fat milk or soy milk
• Oats
• Berries
• Ground flaxseed
• No syrup

3. Creamy Coffee Drinks

Many coffee shop drinks are closer to dessert. They can contain sugar, whipped cream, full-fat milk, syrup, and saturated fat.

Better choices:

• Plain coffee
• Americano
• Paper-filtered coffee
• Small latte with low-fat milk
• Unsweetened soy milk coffee
• Cinnamon instead of syrup

4. Butter Coffee and Coconut Oil Drinks

Butter and coconut oil are high in saturated fat. Saturated fat can raise LDL cholesterol in many people.

If your LDL is high, these drinks are not a smart daily choice.

5. Heavy Alcohol Use

Alcohol can raise triglycerides and total cholesterol. It can also raise blood pressure, disturb sleep, and add extra calories.

If you drink heavily, do not stop suddenly without medical advice. Alcohol withdrawal can be dangerous.

For heart risk support, read Lower Blood Pressure: Safe Steps, Fast Tips, Symptoms, and Long-Term Control.

6. Fruit Juice Cleanses

Fruit juice is not the same as whole fruit. Juice can be high in sugar and low in fibre.

Juice cleanses do not clean cholesterol from arteries.

Better:

• Eat whole fruit.
• Make a smoothie with fibre.
• Use water or unsweetened tea as your main drink.

Best Drink Plan for a Cholesterol-Friendly Day

You do not need fancy drinks. A simple plan works.

Morning

• Water after waking
• Green tea or paper-filtered coffee
• Oat smoothie if you want breakfast in a cup

Midday

• Water with lunch
• Unsweetened iced tea
• Low-fat milk or soy milk if it fits your meal

Afternoon

• Water
• Decaf tea if caffeine affects sleep
• Small berry smoothie if hungry

Evening

• Water
• Herbal tea
• Avoid heavy alcohol and sugary drinks

3 Easy Cholesterol-Friendly Drink Recipes

1. Green Tea Lemon Cooler

• One cup brewed green tea
• Ice
• Lemon slices
• Mint
• No sugar

Brew the tea. Let it cool. Add ice, lemon, and mint.

2. Oat Berry Smoothie

• Half a cup of oats
• One cup unsweetened soy milk or low-fat milk
• A half cup of berries
• One spoon ground flaxseed
• Cinnamon

Blend and drink slowly.

3. Simple Heart Water

• Water
• Cucumber
• Lemon
• Mint
• Ice

This is not a cure. It is a good swap for soda.

What About Red Wine?

Some people hear that red wine is good for the heart. This can be misleading.

Alcohol is not needed for heart health. If you do not drink, do not start for cholesterol. If you do drink, follow medical advice and keep it limited.

Alcohol can raise triglycerides. It can also harm sleep, liver health, blood pressure, and safety.

What About Apple Cider Vinegar?

Apple cider vinegar is popular online. But it is not a proven cholesterol treatment.

It can irritate the throat or stomach. It can affect. It may interact with some medicines.

Do not use it instead of diet changes, blood tests, or medicine.

What About Detox Drinks?

Detox drinks do not remove cholesterol plaque. They can also be high in sugar or unsafe if they contain herbs or laxatives.

Your body already has a liver and kidneys. They do not need a detox drink.

Choose simple drinks instead:

• Water
• Tea
• Oat smoothie
• Soy milk
• Whole-food smoothies

What to Check on Drink Labels

Read labels before buying “heart-healthy” drinks.

Look for:

• Low added sugar
• Low saturated fat
• No trans fat
• Low sodium if blood pressure is also a concern
• Fibre, if it is a smoothie or an oat drink
• Fortification, if you use plant milk
• Clear serving size

Watch for words like:

• Syrup
• Fructose
• Sucrose
• Corn syrup
• Sweetened
• Cream
• Coconut oil
• Palm oil

Who Should Be Careful With Cholesterol-Lowering Drinks?

Some drinks are not safe for everyone.

Ask a healthcare professional first if you:

• Take statins or other cholesterol medicine
• Take blood thinners
• Have kidney disease
• Have liver disease
• Have diabetes
• Are pregnant
• Are breastfeeding
• Have food allergies
• Have trouble swallowing
• Have an eating disorder history
• Are you giving drinks to a child

Simple water and unsweetened tea are usually safe for most adults, but special conditions may require special advice.

When to Get a Cholesterol Blood Test

You cannot feel cholesterol. You need a blood test.

Ask about a lipid panel if you have:

• Family history of high cholesterol
• Family history of early heart disease
• High blood pressure
• Diabetes
• Kidney disease
• Smoking history
• Overweight or obesity
• Yellow patches near the eyelids
• Leg pain when walking
• Past heart attack or stroke

For more about symptoms and tests, read High Cholesterol: Symptoms, Causes, Treatment, and Warning Signs.

Questions to Ask Your Doctor

• What are my LDL, HDL, total cholesterol, and triglycerides?
• What is the risk to my heart?
• Do I need medicine?
• Can I use plant sterol drinks?
• Is soy milk safe for me?
• Is psyllium safe with my medicines?
• Should I avoid grapefruit with my medicine?
• How much alcohol is safe for me?
• Should I switch from unfiltered to filtered coffee?
• When should I recheck my cholesterol?

What Not to Do

• Do not expect one drink to fix high cholesterol.
• Do not stop statins because you started green tea.
• Do not drink juice cleanses to “clean arteries.”
• Do not add lots of honey and call it healthy.
• Do not use butter coffee if your LDL is high.
• Do not use plant sterol drinks for children unless a doctor says so.
• Do not use supplements without checking medicine interactions.
• Do not ignore chest pain or stroke symptoms.

Cholesterol-Lowering Drinks: Best and Worst List

Best Daily Choices

• Water
• Unsweetened green tea
• Unsweetened black tea
• Oat smoothie
• Unsweetened soy milk
• Berry flax smoothie
• Vegetable smoothie with no added sugar
• Paper-filtered coffee

Use With Care

• Psyllium fibre drink
• Plant sterol fortified drink
• Low-fat yogurt drink
• Decaf coffee
• Lemon water if teeth or reflux are sensitive

Limit or Avoid

• Soda
• Sweet tea
• Energy drinks
• Full-fat milkshakes
• Heavy cream coffee
• Butter coffee
• Coconut oil drinks
• Heavy alcohol
• Juice cleanses

FAQ

What is the best drink to lower cholesterol?

There is no single best drink. Water is the best daily drink. Green tea, oat smoothies, unsweetened soy milk, and fibre-rich smoothies may support cholesterol control as part of a heart-healthy diet.

Can green tea lower cholesterol?

Green tea may help lower total cholesterol and LDL cholesterol a little. It works best when unsweetened and used as part of a full healthy routine.

Does lemon water lower cholesterol?

Lemon water does not directly lower cholesterol. It can still be useful if it helps you drink more water and replace sugary drinks.

Is oat milk good for cholesterol?

Oat drinks may help if they contain enough beta-glucan and are low in sugar. A smoothie made with real oats is also a good option.

Is soy milk good for cholesterol?

Unsweetened soy milk may slightly lower LDL cholesterol in some people, especially when it replaces drinks or foods high in saturated fat.

Does coffee raise cholesterol?

Unfiltered coffee, such as French press or boiled coffee, may raise LDL cholesterol in some people. Paper-filtered coffee is usually a better choice for cholesterol control.

What drinks should I avoid with high cholesterol?

Limit sugary drinks, full-fat milkshakes, creamy coffee drinks, butter coffee, coconut oil drinks, heavy alcohol, and juice cleanses.

Can smoothies lower cholesterol?

Smoothies may help if they include fibre-rich foods like oats, berries, flaxseed, vegetables, or soy milk. They can hurt your plan if they contain too much juice, sugar, ice cream, or syrup.

Can drinks replace cholesterol medicine?

No. Drinks do not replace cholesterol medicine. Do not stop statins or other medicine without medical advice.

How long does it take to lower cholesterol?

It often takes weeks to months to see changes. Your doctor may recheck your lipid panel after you follow a plan or start medicine.

Related Reading

• High Cholesterol: Symptoms, Causes, Treatment, and Warning Signs
• Heart & Cardiovascular Health Hub
• Health Hub
• Nutrition & Vitamins Hub
• Medical Tests & Screenings Hub
• Weight Management & Metabolism Hub
• Diabetes & Blood Sugar Management Hub
• Lower Blood Pressure: Safe Steps, Fast Tips, Symptoms, and Long-Term Control
• What Causes High Blood Pressure and How to Prevent It
• Healthy Lifestyle Roadmap: 14 Practical Tips for Better Health
• Effect of Unhealthy Lifestyle: Warning Signs, Health Risks, and How to Reset

Key Takeaway

Cholesterol-lowering drinks can help, but they are not magic. The best choices are simple: water, unsweetened green tea, oat smoothies, unsweetened soy milk, berry fibre smoothies, and paper-filtered coffee.

The drinks to limit are also clear: soda, sweet tea, creamy coffee drinks, full-fat milkshakes, butter coffee, coconut oil drinks, heavy alcohol, and juice cleanses.

If your cholesterol is high, get a lipid blood test, follow a heart-healthy plan, and take medicine if prescribed. An excellent drink can support the plan. It cannot replace the plan.

Sources

• CDC — Treat and Manage High Cholesterol
• NHLBI — Blood Cholesterol Treatment
• American Heart Association — Saturated Fats
• British Heart Foundation — Cholesterol-Lowering Foods
• Mayo Clinic — Coffee and Health

Adel Galal

Health & wellness writer with 30+ years of experience in nutrition, fitness, and healthy aging. Founder of NextFitLife.com — evidence-based health guidance.