Incorporating these five drinks into your daily routine can help naturally lower cholesterol levels and promote heart health. Read ahead to know.
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What is cholesterol?
Cholesterol is a fatty substance that plays an important role in a variety of physiological functions, but elevated levels, especially LDL cholesterol, can contribute to heart disease by forming arterial plaque. Excessive cholesterol poses a significant risk to overall health, as it can cause the development of cardiovascular diseases and other related complications. However, when levels become elevated, particularly low-density lipoprotein (LDL) cholesterol, commonly known as ‘bad’ cholesterol, it can accumulate in arteries, forming plaque and obstructing blood flow. This process increases the risk of heart attacks, strokes, and other cardiovascular issues.
What are the signs and symptoms of high cholesterol?
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High cholesterol is largely symptomless, but when left undiagnosed it may lead to a heart attack and stroke. However, there are certain signs that may suggest you are at risk, including lifestyle factors such as being overweight or obese, inactivity, smoking, heavy alcohol consumption, poor sleep and high levels of stress. Other indicators that suggest high cholesterol include a diet high in saturated fats, ultra processed foods, refined carbs and processed meats.
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Your family history may also suggest a genetic predisposition to heart conditions, these include a condition known as familial hypercholesterolemia. Over time, as this condition advances, you may present physical symptoms that suggest high cholesterol.
Five signs you may have high cholesterol
1. Cholesterol deposits in the skin or on the eyelids
2. Yellowish lumps or patches on the skin
3. Deposits in a half-moon shape on the cornea of the eye (corneal arcus)
4. Swollen tendons (tendon xanthomata) or bumps around joints, like the knuckles
5. Erectile dysfunction
Drinks to Lower Cholesterol Levels
1. Ginger & Lemon Juice Water
Drinking a glass of lukewarm water mixed with lemon juice and one spoon of ginger juice in the morning on an empty stomach keeps the cholesterol level in the body under control. The antioxidant and anti-inflammatory properties present in ginger help maintain cholesterol levels.
2. Green Tea
Green tea is renowned for its numerous health benefits, including its ability to lower cholesterol levels. It contains antioxidants called catechins, which help prevent the absorption of cholesterol in the intestines, thereby reducing LDL (bad) cholesterol levels. Additionally, green tea promotes the production of HDL (good) cholesterol, further supporting heart health. Aim to drink at least two cups of green tea daily to reap its cholesterol-lowering benefits.
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3. Turmeric Milk
Drinking a glass of warm milk mixed with turmeric powder in the morning on an empty stomach keeps cholesterol under control.
4. Oat milk is a creamy cholesterol-reducing choice
It’s low in calories and contains no cholesterol or saturated fats, making it a healthy addition to your diet if you’re trying to lower your LDL levels. In fact, a 1999 study published in the Annals of Nutrition and Metabolism found that men with high cholesterol who consumed oat milk for five weeks had lower LDL cholesterol and total cholesterol levels at the completion of the research.
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The benefits are because of the soluble fiber contained in the oat milk, in particular beta-glucan. This is a water-soluble type of fiber that becomes more viscous as your body slowly digests it. This process is key, as the soluble fiber breaks down slowly enough to grab ahold of the cholesterol in your body. Registered dietitian Cara Harbstreet explains to Eat This, Not That!, “[Because] soluble fiber is slowly digested, it binds to the cholesterol in the blood before it can enter circulation. It is then able to clear the cholesterol from the body, which helps lower LDL cholesterol.”
According to a 2018 study published in Food & Function, consuming oat-based beverages, as opposed to simply eating oatmeal, could provide a more sustained effect on reduced cholesterol levels. While not all brands provide this information, some oat milk manufacturers do include the beta-glucan quantity on their nutrition labels.
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5. Honey & Garlic Water
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Mixing three cloves of garlic paste and one spoon of honey in a glass of lukewarm water and drinking it in the morning on an empty stomach reduces the problem of high cholesterol.
6. Beetroot Juice
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