7 easy-to-make drinks at home to help reduce blood fat
Many different beverages, including green tea, soy milk, tomato juice… contain compounds that can help lower or control cholesterol levels.
Cholesterol is a type of fat that the body uses to make cells and hormones. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two different types of cholesterol.
HDL is the good cholesterol and you should increase it for optimal health. Conversely, LDL is the bad cholesterol and lower levels can improve health. Additionally, drinks that increase HDL or decrease LDL can be helpful.
When cholesterol levels are too high, it increases the risk of serious health conditions, such as stroke or heart attack. However, optimal levels can vary from person to person.
Here are the 7 best drinks to improve cholesterol:
1. Soy milk
According toMedical News TodaySoybeans are low in saturated fat. Replacing saturated fat with soy products can help lower or control cholesterol levels.
The U.S. Food and Drug Administration (FDA) recommends consuming 25 grams of soy protein per day as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.
Additionally, it is best to consume soybeans in their whole, minimally processed form with little or no added sugar, salt, and fat.
Heart UK recommends consuming 2-3 portions of soya foods or drinks a day, with one portion being equivalent to 250ml of soya milk. People can check the nutrition information label on soya drinks to see how much soya protein they contain.
Tomatoes are a nutritious and healthy food. Photo: Istock
2. Tomato juice
Tomatoes are rich in a compound called lycopene, which can improve lipid levels and lower LDL cholesterol. Research shows that processing tomatoes into juice increases their lycopene content. Tomato juice is also rich in cholesterol-lowering fiber and niacin.
A 2019 study found that unsalted tomato juice improved serum LDL cholesterol levels in 260 Japanese adults over one year.
3. Fruit smoothiejuicy
Many berries are rich in antioxidants and fiber, which can help lower cholesterol levels. In particular, anthocyanin, a powerful antioxidant in berries, may help improve cholesterol levels. Berries are also low in calories and fat.
To add berries to your diet, people can make a berry smoothie by blending two handfuls — about 80 grams — of any type of berries. Combine the berries with 1/2 cup of milk or low-fat yogurt and 1/2 cup of cold water.
Examples of berries include strawberries, blueberries, blackberries, raspberries…
Strawberries are rich in antioxidants and fiber, which can help lower cholesterol levels. Photo: Hong Hai
4. Stuffdrink from cocoa
Cocoa is the main ingredient in dark chocolate. It contains antioxidants doctors call flavanols, which may improve cholesterol levels. According to a 2022 review, cocoa products may lower LDL and total cholesterol, although they may not significantly affect HDL cholesterol levels.
However, drinks containing processed chocolate can be high in saturated fat. People may want to limit chocolate with added sugar, salt, and fat.
5. Green tea
Green tea contains catechins and other antioxidant compounds that appear to help lower LDL and total cholesterol levels.
Researchers in a 2020 study examined the effects of epigallocatechin gallate (EGCG), another beneficial antioxidant in green tea, in human, animal, and in vitro (laboratory) models.
In human models, researchers linked higher green tea consumption with lower LDL cholesterol levels. In animal models, EGCG reduced levels of certain enzymes and reduced LDL cholesterol levels.
According to research in a 2021 review, black tea may also have positive effects on cholesterol.
6. Oatmeal drink
Oats contain beta-glucans, which create a gel-like substance in the gut and interact with bile salts. These soluble fibers can inhibit cholesterol absorption and help lower cholesterol levels.
A 2018 review found that oat beverages, such as oat milk, may help lower cholesterol more consistently than solid oat products. A 250ml glass of oat milk can provide 1g of beta-glucans.
People can also check the labels of oat drinks to make sure they contain beta-glucans, which may appear as part of the fiber information and how much they contain per serving.
Among green leafy vegetables, spinach is the most nutritious. Photo: NP
7. Plant milk smoothie
Many plant milks contain ingredients that can help lower or control cholesterol levels. People can make basic smoothies with soy milk or oat milk.
You can make a soy or oat smoothie by blending 8 ounces of soy milk or oat milk with cholesterol-lowering fruits or vegetables, such as 1 banana, 1 handful of grapes or plums, 1 slice of mango or melon, 2 small plums, 1 cup of kale, baby spinach or Swiss chard, 2/3 cup of pureed pumpkin./.
