High cholesterol is a major risk factor for heart disease and stroke—two of the leading causes of death in Singapore and worldwide. While medication such as statins is often prescribed, many individuals can improve their cholesterol levels through lifestyle changes, including diet. One simple yet powerful way to manage cholesterol is by incorporating specific drinks into your daily routine.
In this comprehensive guide, we’ll explore the best cholesterol-lowering drinks backed by science, their mechanisms of action, and practical tips for incorporating them into your lifestyle.
Understanding Cholesterol
Before diving into the drinks, it’s important to understand the types of cholesterol:
-
LDL (Low-Density Lipoprotein) – Often referred to as “bad” cholesterol. High LDL levels can lead to plaque buildup in arteries.
-
HDL (High-Density Lipoprotein) – The “good” cholesterol. HDL helps remove LDL from the bloodstream.
-
Triglycerides – A type of fat in the blood. High levels increase heart disease risk.
The goal is to lower LDL and triglycerides while increasing HDL—and some drinks help do exactly that.
1. Green Tea
Best for: Reducing LDL and total cholesterol
How it works: Green tea is rich in catechins—natural antioxidants that reduce cholesterol absorption in the gut and improve lipid metabolism.
Studies:
Multiple studies show that drinking 2–3 cups of green tea per day can reduce LDL cholesterol by 5–10%. One meta-analysis from the American Journal of Clinical Nutrition found significant reductions in total cholesterol with daily green tea consumption.
Tips:
-
Brew fresh green tea rather than bottled varieties, which may contain sugar.
-
Avoid adding milk, which may interfere with catechin absorption.
2. Oat Drink / Oat Milk
Best for: Binding cholesterol in the digestive tract
How it works: Oats contain beta-glucan, a soluble fibre that forms a gel in the gut, binding with cholesterol-rich bile acids and removing them from the body.
Results:
Consuming 3g of beta-glucan per day can lower LDL cholesterol by up to 10%, according to EFSA (European Food Safety Authority).
Tips:
-
Choose fortified, unsweetened oat milk.
-
Combine with a fibre-rich diet for enhanced results.
3. Soy Milk and Soy-Based Beverages
Best for: Lowering LDL
How it works: Soy protein directly reduces LDL levels and improves overall cholesterol profiles.
Recommended intake:
The U.S. FDA approves a health claim that 25g of soy protein daily may reduce the risk of heart disease.
Practical example:
A 250ml serving of soy milk contains around 6–8g of soy protein. Aim for 3–4 servings per day to reach the beneficial range.
4. Tomato Juice
Best for: Reducing LDL and inflammation
How it works: Tomatoes are rich in lycopene, a powerful antioxidant known to lower LDL cholesterol and protect blood vessels from oxidative stress.
Clinical findings:
Studies suggest drinking 250ml of unsalted tomato juice daily can reduce LDL by 10% over 2 months, especially in middle-aged adults.
Tips:
-
Choose unsalted and low-sugar versions.
-
Lycopene is more bioavailable when tomatoes are processed—juices and purées work well.
5. Psyllium Husk Drink
Best for: Direct cholesterol absorption reduction
How it works: Psyllium is a soluble fibre derived from the seeds of Plantago ovata. It binds with bile acids and prevents cholesterol reabsorption.
Dose:
Just 1 teaspoon (5g) twice daily has been shown to reduce LDL by up to 7%, with improvements seen in as little as 4 weeks.
Usage:
-
Mix psyllium with water or juice.
-
Drink quickly, as it gels up fast.
6. Plant Sterol-Fortified Drinks (e.g. Benecol, Flora ProActiv)
Best for: Blocking cholesterol absorption
How it works: Plant sterols are structurally similar to cholesterol and compete for absorption in the intestine, reducing actual cholesterol uptake.
Clinical impact:
Regular intake of 1.5 to 2.4g of plant sterols per day can reduce LDL cholesterol by 7–10% within 3 weeks.
Availability:
-
Found in yoghurt drinks, milk, and spreads.
-
Look for products approved by the Heart Foundation Singapore.
7. Pomegranate Juice
Best for: Antioxidant support and LDL oxidation prevention
How it works: Pomegranate contains punicalagin and anthocyanins, which reduce oxidative stress and inflammation—both of which play a role in heart disease.
Research:
A 2004 study found that 50ml of pomegranate juice per day for 1 year reduced LDL oxidation by 90% and improved cholesterol profiles in patients with high risk.
Tips:
-
Drink unsweetened versions.
-
Combine with a balanced Mediterranean-style diet for best effect.
8. Black Tea
Best for: General heart health and moderate LDL reduction
How it works: Black tea contains theaflavins, which may modestly reduce LDL cholesterol.
Study data:
Regular intake of 3–5 cups of black tea daily has shown up to 10% reduction in LDL cholesterol in some controlled studies.
Tip:
Drink without milk or sugar for best health benefits.
Bonus: Other Considerations
Red Wine (in moderation)
-
Contains resveratrol, which may increase HDL and reduce artery damage.
-
Limit to 1 glass per day—more than this may raise blood pressure and triglycerides.
Beetroot Juice
-
Nitrates in beetroot may help lower blood pressure and indirectly support heart health.
-
May improve blood flow and reduce oxidative stress, but cholesterol-specific benefits are limited.
Drinks to Avoid (If Managing Cholesterol)
To support your cholesterol-lowering journey, it’s equally important to cut out drinks that worsen lipid profiles:
-
❌ Sugary soft drinks and bubble tea
-
❌ Full-fat dairy milk
-
❌ Cream-based smoothies
-
❌ Sweetened fruit juices (especially from concentrate)
-
❌ Excess alcohol
These beverages are often high in added sugars and saturated fats, which contribute to higher LDL and triglyceride levels.
Lifestyle Tips to Complement Cholesterol-Lowering Drinks
While these drinks are beneficial, they work best when combined with lifestyle changes:
-
Eat more soluble fibre (e.g. beans, lentils, fruits).
-
Reduce intake of saturated and trans fats.
-
Get regular physical activity (e.g. brisk walking 30 minutes daily).
-
Quit smoking and limit alcohol.
-
Get your lipid profile tested regularly.
Conclusion: Which Drink Should You Choose?
No single drink is a magic cure for high cholesterol, but a consistent combination of the following can make a measurable difference:
-
Start your morning with a cup of green tea.
-
Replace dairy milk with oat or soy milk in your coffee or cereal.
-
Drink tomato or pomegranate juice mid-day.
-
Take psyllium husk in the evening with water.
-
Consider a plant sterol drink daily if your LDL is high.
Making these drinks part of your routine can help lower cholesterol levels naturally, improve heart health, and reduce your long-term cardiovascular risk.
Ready to Take Control of Your Cholesterol?
If you’re managing high cholesterol or simply want to protect your heart, speak with your GP or a licensed dietitian. And if you’re ready to incorporate smart lifestyle changes, start by including one or two of the drinks listed above into your daily plan.
A healthier heart might just be a glass away.
If you’re looking to complement your heart‑healthy efforts, consider Lactobact LDL Control – a proven probiotic supplement designed to support healthy cholesterol levels. Featuring a patented bacterial strain, it has been specifically formulated to target LDL (“bad”) cholesterol and promote better lipid balance. Trusted and available in Singapore, it’s an easy daily addition to your routine that helps fill the gap between diet, exercise and medication. Want to see how Lactobact LDL Control could benefit you?
Check out the full product details and customer reviews on H&A Pharmacy’s “Top Cholesterol Supplement in Singapore” guide today
Leave a Reply