Review by nutritionist Casey Wing, RD, CD

Important points

• Rich in antioxidants, pomegranate juice helps lower LDL cholesterol and triglycerides.

• Tomato juice and green tea are also heart-healthy drinks that support cholesterol levels.

• Small, sustainable dietary changes, including your morning drink, can promote long-term heart health.

Did you know that about 40% of people with high LDL cholesterol (“bad” cholesterol) levels are unaware of their condition?If your doctor tells you that your LDL is high, consider yourself lucky to have that information. Once you know where you stand, you can take actions like changing your diet to maintain healthy cholesterol levels and lower your risk of heart disease.

Fiber-rich foods such as whole grains, flaxseed, soybeans, nuts, and unsaturated fats have been shown to help lower unhealthy cholesterol levels. But there is another category to consider. It’s about what you’re drinking. We spoke to three registered dietitians about the drinks they recommend to lower your cholesterol levels, easy ways to add more of it to your diet, and other drinks that can improve your cholesterol levels.

According to nutritionists, pomegranate juice is one of the top morning drinks that help lower cholesterol levels.

Why pomegranate juice can improve cholesterol levels

Pomegranate juice is known for its rich red color, a testament to the healthy ingredients it contains. “Pomegranate juice is rich in polyphenols, which are powerful antioxidants that protect LDL cholesterol from oxidative damage, a key step in plaque formation,” says Dr. Kalman Meyer, RDN. In one scientific review, pomegranate consumption was associated with a reduction in triglycerides (a type of fat in the blood) and LDL levels, while “good” HDL levels increased.

These effects can appear relatively quickly. A small study of middle-aged adults who were overweight and had dyslipidemia (a condition that includes high cholesterol) found that those who drank about one glass of pomegranate juice daily for two weeks benefited from lower LDL cholesterol.

Research also suggests that consuming pomegranates may lower your blood pressure levels if you also have high blood pressure (which, along with high cholesterol, increases your risk of heart disease). Of course, pomegranate juice can’t replace medications, but it can be part of a heart-healthy dietary pattern, Meyer points out.

3 ways to add pomegranate juice to your diet

Want to add more of this juice to your day? Follow these easy tips from Meyer.

• Purchase 100% pomegranate juice. Avoid blends (those that contain a variety of juices) and buy ones without added sugar.

• Please drink small amounts at a time. Aim for half a cup to 1 cup per day.

• Please use it in smoothies. Adding pomegranate juice to a smoothie packed with fiber-rich ingredients (like fruit, spinach, and flaxseed) creates a powerful drink that supports healthy cholesterol.

Other drinks that help lower cholesterol

Pomegranate juice may be a good ingredient to add to smoothies, but smoothies in general can be a great breakfast drink when you have high cholesterol. Ali McGowan, MS, RD. She recommends a heart-healthy morning drink made with unsweetened oat milk, berries, and chia seeds (all sources of soluble fiber).

With pomegranate juice Amy Woodman, RD; It is also recommended to drink a glass of tomato juice, taking into account the lycopene content. Lycopene is an antioxidant found in red foods such as tomatoes that has been shown to improve cholesterol levels, especially HDL levels. Tomato juice can be high in sodium, which can have a negative effect on blood pressure, so look for low-sodium or sodium-free tomato juice.

Finally, if you feel better with a warm morning drink, reach for a mug of antioxidant-packed green tea. “In clinical studies, green tea consumption is associated with modest reductions in total and LDL cholesterol,” McGowan says.

our expert opinion

If your goal is to lower your cholesterol levels, there are several drinks you can drink in the morning to support this effort. One of the most recommended by nutritionists is pomegranate juice, which is rich in antioxidants. Additionally, drink drinks like tomato juice and green tea, which are rich in heart-healthy antioxidants.

Heart health is about your entire diet, not just one thing you eat (or drink). Making small sustainable changes to your diet can support long-term heart health. Please consult your health care provider for individualized advice.

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