What Are Some Recommended Drinks To Lower Cholesterol
Cholesterol levels are an important factor in heart health, and it is important to maintain a healthy level. To do so, it is helpful to understand what causes high cholesterol and what foods and drinks can lower the level. While much of the focus on lowering cholesterol is on what we eat, this review discusses drinks to consider to lower cholesterol levels and improve heart health.
Foods With Added Sterols And Stanols
Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed, lowering the cholesterol in your blood.
We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.
These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.
Who should eat foods with sterols and stanols added?
Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.
They are suitable for:
- People with high cholesterol theres no real benefit if you dont have high cholesterol.
- Children with inherited high cholesterol such as familial hypercholesterolaemia with support from a doctor or dietitian.
- People taking statins sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.
They are not suitable for:
Aim for: one to three servings of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.
Three servings of: OR
- 1 glass of milk
One product a day:
What Is Sweetened Almond Milk
Almond milk is a dairy- and cholesterol-free plant-based milk. Its made by grinding almonds with water, straining the liquid, and adding vitamins and minerals. Its lactose-free and suitable for those who are vegan or have lactose intolerance. This nut milk is often fortified with calcium and vitamins A, D, and E.
Sweetened almond milk has added sweeteners, such as stevia, cane sugar, dates, maple syrup, or honey. You can buy sweetened almond milk in flavors like vanilla and chocolate. It may have stabilizers and preservatives to improve its shelf life.
Almond milk is available at grocery stores and markets, but you can also make it at home.
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How Does Almond Milk Lower Triglycerides
Almond milk can lower triglycerides through omega-3 fatty acids. Although omega-3 fatty acids are essential for good health, the body cannot create them independently and relies on you to absorb them through food.
These unsaturated fats have proven to lower blood triglyceride levels and slightly improve your high-density lipoprotein .
Supplement Your Greens With A Lean Protein For Dinner
For dinner, aim to fill half your plate with fruits and vegetables.
If youre including meat in your meal, choose something lean, like skinless chicken or turkey breast. If youre buying ground meat, Fuller suggests getting meat labeled 93 or 97 percent lean on the package. Keep portions to about three ounces, or the size of a deck of cards, she says.
Fish can be a key part of a heart-healthy diet, as well as a good and heart-healthy fats called omega-3s.
According to the American Heart Association, research has shown that omega-3 fatty acids can reduce your risk of heart disease and stroke. Fuller notes omega-3s also have anti-inflammatory properties that can help reduce inflammation of the vascular walls.
She recommends trying to incorporate fish into your diet twice a week. Start by switching out one red meat meal a week for fish options, like salmon, tuna, mackerel, or sardines, she says.
As a general rule of thumb, its best to avoid fried foods and foods with heavy cream or cheese sauces. Instead opt for items that are grilled or baked.
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Best Ice Creams For High Cholesteroltip 1
Dont believe anything you see on the front of a carton, advises Kimberly Gomer, MS, RD, Director of Nutrition at Pritikin. Whats there is usually hype, not fact.
Instead, turn the product around and look at the Nutrition Facts Label. Optimally, you want to see 0 grams of saturated fat, 0 grams of trans fats, and 0 grams of cholesterol.
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/6high Cholesterol Is A Warning Sign Of Several Health Complications
Regulating high cholesterol requires a great deal of care on the diet. One needs to be very careful with what they eat and should always be on the lookout for healthy foods that can regulate cholesterol.
High cholesterol is a warning sign of several health complications like cardiovascular disease, high blood pressure, stroke and also diabetes. Many experts have also linked high cholesterol with erectile dysfunction.
Due to the risk of several almost-fatal health complications, it is recommended to regulate the cholesterol level in the body as soon as one detects a high cholesterol level.
Here are few easy to make drinks that can help lower high cholesterol level:
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Focus On Fruits Vegetables Whole Grains And Beans
Our typical American diet is now abbreviated as SAD by scientists nationwide because its full of foods that do sad things to both hearts and waistlines. Hyperprocessed foods like potato chips and French fries. Sugar-saturated drinks. And fatty, artery-clogging meats and full-fat dairy foods like cheese.
We dont have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier well be.
Plant foods high in soluble fiber are especially beneficial in lowering total and LDL bad cholesterol levels. Good sources include beans , yams, oats , barley, and berries.
For simple tips on bringing more fruits, vegetables, whole grains, and beans into your life, here is a 5-day sample healthy meal plan from the doctors and dietitians at Pritikin Longevity Center.
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Is The Portfolio Diet Right For Me
Recent research from Toronto University has shown that the Portfolio Diet can improve blood pressure, decreasing inflammation and reduce the 10-year risk of heart disease. However, people taking cholesterol-lowering drugs were excluded from the original study, so it is not known whether the diet could produce the same level of cholesterol reduction in those on medication.
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/5the Right Way To Eat Food Containing High Cholesterol
Not only dairy but animal-based food products are also branded as unhealthy for those dealing with high cholesterol. The point that cannot be ignored is that they are also rich in other essential nutrients like protein, calcium, antioxidants and others. These nutrients are equally essential for health. So, cutting down a food group from the diet is never an ideal way to manage your health. The right thing to do is eat in moderation. 1 glass of milk in a day, 4 to 6 whole eggs per week or having chicken and meat twice a week, won’t harm your health. What you should avoid is deep-fried and oily foods. These kinds of foods contain trans fat, the most unhealthy type of fat.
Soy Milk: No Cholesterol But Could Be Missing Calcium
With 80 calories and only 2 g of fat per 1-cup serving, plain, light soy milk is a great alternative for people who are watching their cholesterol or cannot tolerate the lactose found in dairy milk. Because the source of soy milk is a plant, it has no cholesterol and only negligible amounts of saturated fat. Soy milk also contains 7 g of protein per serving, which is great for a heart-healthy diet. Twenty-five g per day of soy protein, like that found in soy milk and tofu, may also reduce your risk of heart disease, according to the National Institutes of Health. This may be due not just to the protein, but to soy’s high levels of polyunsaturated fats, minerals, vitamins, and fiber, as well as to its low levels of saturated fat. Still, Krivitsky says, its important to read the label to know what you’re getting: Make sure theres no added sugar and that its fortified with calcium.
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Coconut Milk Beverage: Healthy But Untested
This option adds natural sweetness to your coffee, oatmeal, or cereal, and has only 45 calories in an 8-oz glass and no cholesterol. One cup of unsweetened coconut milk beverage contains 4 g of saturated fat, but most of it is made up of medium-chain fatty acids, which may have some health advantages. Some populations eat a lot of coconut and dont get heart disease, Day says.
But there’s not enough research to conclude that coconuts and coconut milk are a heart-healthy choice when you have high cholesterol.
The final verdict is still out, says Lavinia Butuza, RD, a nutritionist in Sacramento, California. Heart patients need to be careful with anything coconut, and treat all saturated fats as the same, for now.
How To Control Cholesterol
The easiest way to control cholesterol is to limit foods high in saturated fats. Fatty meals, junk food, processed meats, snack foods, and deep-fried foods should be avoided. Occasional indulgence is okay, but try to keep it to once a week at maximum.
Medication can also help you decrease your cholesterol levels, but its so much better to avoid the problem in the first place by eating right and staying active. Never buy medicines from the internet that might claim to lower cholesterol, however. Always see your physician.
Here are some simple and easy tips that can help lower your cholesterol naturally, or to prevent high cholesterol in the first place.
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/6sterol And Stanol Rich Drinks
Sterols and stanols are plant based compounds which are structurally similar to cholesterol. These are absorbed in the body and instead of accumulating like the regular cholesterol, they get removed from the body as waste.
In order to lower cholesterol one needs a minimum 2 grams of sterols and stanols every day. But plants do not have a large amount of sterols and stanols. Therefore,
The American Heart Association recommends consuming sterol and stanol fortified foods against high cholesterol.
These Top 6 Foods Lower Levels Of Cholesterol Naturally
- These top 6 foods lower levels of cholesterol naturally
Cholesterol, level of cholesterol, cholesterol levels these terms have certainly been heard more often in recent years. Cholesterol problems are being diagnosed more and more often, especially among the older generation. The influence of cholesterol on health is quite considerable if the level of cholesterol in the blood is too high, vascular calcification can occur, for example.
Doctors often prescribe medication to lower the level of cholesterol. But the right diet or a long-term change in diet can also contribute a lot to keeping your cholesterol level naturally low. We will now tell you which foods are healthy for you and your cholesterol, how you can avoid falling into a cholesterol trap by eating a healthy breakfast and how you can prevent having to take medication.
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Eating To Beat Cholesterol
Cholesterol is a fatty substance that is carried around the body in the blood. Contrary to popular belief, the body produces most cholesterol naturally, and it is found in some foods. When your doctor first mentions that your cholesterol levels are too high, many people are in shock. However, between 2011-2012 over one third of Australians aged eighteen and over had high cholesterol, which means you are most definitely not alone. High blood cholesterol is a risk factor for developing heart disease which kills one Australian every 12 minutes. For this reason some doctors may suggest starting a medication, while others may trial a three to six-month lifestyle intervention including changes to diet. We now know that it is possible to lower your blood cholesterol levels by making changes to your diet which may mean you can avoid, or at the very least reduce your reliance on medication. But before you start saying goodbye to milk, cheese and eggs, have a read of our five top tips to lower your cholesterol through diet.
Here are our top tips for lowering your cholesterol
1. Go easy on the grog
2. Eat more fats
3. Eat less saturated fat
4. Go easy on the sugar
5. Make fibre your friend
6. Add plant sterols
- 2 x cholesterol lowering weetbix
- 1 tablespoon of cholesterol lowering margarine such as Flora Pro-activ or Logicol
- 500-750mL of heart active milk
7. Get moving
About the author
Nicole Saliba Accredited Practising Dietitian, Accredited Sports Dietitian
Is Almond Milk Good For Lowering High Cholesterol
Yes, If you are working towards lowering your cholesterol, this is a great milk to implement into your diet. Almond milk is rich in polyunsaturated fatty acids, which have been shown to reduce low-density lipoproteins , the “bad” cholesterol.
A study in healthy adults showed that eating 66g of almonds or almond oil daily for six weeks reduced their levels of low-density lipoprotein, or bad, cholesterol by 6%.
High cholesterol is a condition in which the body produces too many low-density lipoproteins and does not remove enough good cholesterol from your blood.
This can lead to the narrowing of arteries due to their thickening walls and an increased risk for heart disease, stroke, and heart attack.
However, when you consume polyunsaturated fatty acids , you can decrease the amount of LDL in your body, lowering your cholesterol.
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Foods That Help Cholesterol
Diet can play an important role in helping you lower cholesterol. If youve been diagnosed with elevated cholesterol, it is recommended to opt for foods that are lower in saturated fat and added sugar while choosing foods rich in fiber, says Grommons. Think fruits, vegetables, whole grains and legumes.
Fiber does double duty, reducing the risk of heart disease by stopping the absorption of fats and cholesterol, according to the University of Wisconsin . This reduces LDL cholesterol levels and blood sugar spikes as it slows the absorption of sugar from the intestine.
Eating a total of 5 to 10 grams of soluble fiber daily has shown to decrease LDL cholesterol levels by 5 to 10 percent, says UW. Its important to note that fiber should be slowly increased in your diet to prevent gastrointestinal upset. The Academy of Nutrition and Dietetics says women should aim for 25 grams of fiber per day for men, the daily goal is 38 grams. If your diet has been low in fiber, boost your intake slowly to avoid gas, bloating and constipation, advises the American Diabetes Association .
And be sure to drink plenty of water with meals, too, because, as ADA explains, fiber needs water to move through the body. According to UW, among the best high-fiber foods that can have a positive effect on cholesterol levels are oats, oatmeal and barley legumes like beans, lentils and peanuts flax and chia seeds and almonds and walnuts.
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Which Almond Milk Is Best For Cholesterol
Not all almond milk is created equal.
When it comes to taking care of your cholesterol, youll want to ensure that the milk you choose has pure and natural ingredients.
While some flavored options may taste delicious, they will not carry the same beneficial qualities as pure almond milk.
When buying almond milk, make sure you purchase:
- Unsweetened almond milk
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Increase Your Physical Activity
Physical activity increases levels of HDL cholesterol the good cholesterol that removes LDL cholesterol from the blood. Vigorous aerobic exercise is best.
If you havent been exercising much lately, gradually build up to the recommended amount of physical activity:
- People aged 18-64 years should do 30 to 60 minutes of moderate-intensity physical activity on most days of the week.
- People aged 65 years and over should aim for a total of 30 minutes of moderate physical activity on most days .
Moderate-intensity exercise is a level that increases your heart rate and breathing but allows you to keep talking. Vigorous intensity exercise makes your heart rate higher and makes you breathe more heavily.
Resistance training and muscle-toning exercises can increase HDL cholesterol. Aim to do this twice a week.
The Meat Of The Matter
Creating a healthy meal plan to maintain your cholesterol doesnt mean you have to omit meat altogether. While some types of meat are high in saturated fat, there are plenty of leaner options.
You can safely include meat in your diet. It just depends on the type of meat you choose and how you prepare it. Select leaner cuts and smaller portions of meat , such as:
- lean beef: chuck, sirloin, or loin
- lean pork cuts: the tenderloin or loin chop
- lamb: cuts from the leg, arm, and loin
- ground beef thats made of 90 percent or higher lean meat
- meats labeled prime mean theyre higher in fat look for meats labeled choice or select
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