3 high-performing drinks that help you lower cholesterol
High cholesterol is one of the worst conditions that does not even show a significant sign for you to act on, till you are diagnosed with heart disease. Hence, it is important to take care of the vitals that form cardiovascular health. According to doctors, regular consumption of three drinks – green tea, soy milk, and pomegranate juice can help reduce bad cholesterol or LDL levels significantly. Read on to know how they do it.
New Delhi: Cholesterol is known as a silent killer because it does not have any visible symptoms and is diagnosed only when you visit a doctor. High cholesterol levels can put you at a greater risk for heart disease, which if left unchecked can be fatal.
Hence, it is important to take care of your diet and lifestyle, both of which have a significant role in keeping bad cholesterol, or LDL, in check. According to health experts, in addition to a healthy diet, you can also control your cholesterol levels with healthy, immunity-boosting drinks.
Doctors say it is very important to keep the cholesterol in check as a 1 per cent reduction in bad cholesterol is linked with a 1 per cent decreased risk of cardiovascular disease, while a 1 per cent reduction in total cholesterol can reduce the risk of heart issues by up to 3 per cent.
Best drinks to improve cholesterol
Three highly nutritious drinks that you must consume regularly in your diet are:
Green tea is among the most widely consumed beverages in the world. Apart from having many other health benefits, green tea helps improve cholesterol levels in both healthy people and those with obesity. Green tea, while lowering the total amount of cholesterol and LDL cholesterol does not reduce HDL cholesterol.
According to a study published in the nutritional journal BMC, there is strong epidemiologic evidence that green tea intake is protective against hyperlipidemia. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00557-5
Health experts believe green tea lowers the absorption of fats into the intestine and activates the pathway to decrease the synthesis of fatty acids, which helps to lower LDL levels in the body.
Also, a study conducted in Japan found that regular consumers of at least two cups of green tea per day for 7-10 years were significantly less likely to die from any cause of cardiovascular issues than those who did not drink green tea regularly. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7903984/
Drinking between 3-5 cups daily was associated with the highest risk reduction, particularly in women.
Soy milk is one of the best alternative sources of milk, especially for those who are lactose intolerant. And apart from that, it also helps considerably lower cholesterol levels, with the help of peptides during the digestion of soy protein. Doctors believe peptides help to upregulate hepatic LDL receptors.
According to the Journal of Nutrition, a study says eating more soy protein has a significant impact on LDL levels in the long run. Researchers examined 43 trials to evaluate the effect soy had on LDL levels. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6543199/
Harvard Health says the benefit of soy for lowering cholesterol levels was first recognized in 1999 by the FDA, and according to the apex body, 25 gms of soy protein per day is sufficient for lowering cholesterol levels.
Pomegranate juice is loaded with antioxidants, and according to doctors, it helps reduce oxidized LDL, a type of LDL cholesterol that can contribute to the formation of atherosclerosis.
Some studies say that regular drinking of this red juice helps lower cholesterol levels by 3-10 per cent. https://pubmed.ncbi.nlm.nih.gov/17048194/
The doctors say Pomegranate juice contains tannins and anthocyanins, both of which have anti-atherogenic properties that help slow down the oxidation of low-density lipoprotein or LDL.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.