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How long does it take for green tea to lower cholesterol?

Green tea After 56 days, scientists noticed cholesterol and “bad” LDL levels had reduced by around 14.4% and 30.4% in the two groups of rats on high-cholesterol diets.

medicalnewstoday.com - 9 drinks that could help lower cholesterol - Medical News Today

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This article discusses drinks that may help control cholesterol levels, as well as drinks to avoid. It also lists alternative approaches that may be useful for people who wish to achieve more healthful cholesterol levels. When cholesterol levels are unhealthful, it increases the risk of serious health conditions, such as stroke or heart attacks . Cholesterol is a waxy substance the body uses to make cells and hormones. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two different kinds of cholesterol . Many different types of drinks contain compounds that may help reduce or manage cholesterol levels. Examples include green tea, oat drinks, soy drinks, and plant milk smoothies. Many types of drinks can help lower or control cholesterol levels. These include:

1. Green tea

Green tea contains catechins and other antioxidant compounds that seem to help lower “bad” LDL and total cholesterol levels. In a 2015 study , scientists gave rats drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea. After 56 days, scientists noticed cholesterol and “bad” LDL levels had reduced by around 14.4% and 30.4% in the two groups of rats on high-cholesterol diets. However, further human studies are necessary to investigate this further. Black tea can also have a positive impact on cholesterol, but to a lesser extent than its green variant. This is mainly because different amounts of catechins in the teas mean that the body absorbs liquid differently.

2. Soy milk

Soy is low in saturated fat. Replacing cream or high-fat milk products with soy milk or creamers may help reduce or manage cholesterol levels. The Food and Drug Administration (FDA) recommends consuming 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease. Additionally, it is preferable to consume soy in its whole and minimally processed form with little to no added sugars, salts, and fats. Other authorities recommend consuming 2–3 servings of soy-based foods or drinks daily, with one serving representing 250 milliliters (ml) of soy milk.

3. Oat drinks

Oats contain beta-glucans, which create a gel-like substance in the gut and interact with bile salts, which may inhibit cholesterol absorption and help to reduce cholesterol levels. A 2018 review found that oat drinks, such as oat milk, may offer a more consistent reduction in cholesterol than semi-solid or solid oat products. A 250 ml glass of oat milk may provide 1 g of beta-glucans. Make sure to check oat drink labels to ensure they contain beta-glucans, which may appear as part of the fiber information, and how much they include per serving.

Learn more about oat milk here.

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4. Tomato juice

Tomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce “bad” LDL cholesterol.

In addition, research suggests processing tomatoes into juice increases their lycopene content.

Tomato juice is also rich in cholesterol-reducing fiber and niacin.

A 2015 study found that 25 women who drank 280 ml of tomato juice daily for 2 months experienced a reduction in blood cholesterol levels. The participants were aged 20–30 years and had body mass index scores of at least 20.

5. Berry smoothies

Many berries are rich in antioxidants and fiber, both of which may help reduce cholesterol levels. In particular, anthocyanins, a powerful antioxidant agent in berries, can help improve cholesterol levels.

Berries are also low in calories and fat.

Make a berry smoothie by blending two handfuls — around 80 g — of any berry. Combine the berries with 1/2 cup of low-fat milk or yogurt and 1/2 cup of cold water.

Examples of especially healthful berries include:

6. Drinks containing sterols and stanols

Sterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol. However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol. Companies are adding these chemicals to several foods and drinks, which may include fortified plant-based spreads, yogurt drinks, milk, and fruit juices. The FDA states that most people should try to consume 1.3 g or more of sterols and 3.4 g of stanols per day.

People should try to consume these sterols and stanols with a meal.

7. Cocoa drinks

Cocoa is the main ingredient in dark chocolate. It contains antioxidants that doctors call flavanols that may improve cholesterol levels. A 2015 study found that consuming a 450 mg drink containing cocoa flavanols twice daily for 1 month lowered “bad” LDL cholesterol levels while increasing “good” HDL cholesterol levels. Cocoa contains high levels of monounsaturated fatty acids, which can also help improve cholesterol levels. However, drinks containing processed chocolate have high levels of saturated fats. People looking for healthful options may wish to limit chocolate with added sugars, salts, and fats.

8. Plant milk smoothies

Many types of plant-based milk contain ingredients that may help lower or control cholesterol levels. A person can make a suitable smoothie base using soy milk or oat milk. Make a soy or oat smoothie by blending 1 cup (250 ml) of soy or oat milk with cholesterol-lowering fruits or vegetables, such as:

medicalnewstoday.com - 9 drinks that could help lower cholesterol - Medical News Today

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