Small changes to your drink choices can play a big role in controlling cholesterol and supporting heart health.
Fancy coffee
Everyone loves a sweet, creamy coffee drink from time to time. But indulgences like lattes, frappes, and flavored iced coffees are loaded with cream, flavored syrups, and sugar, though, all of which will spike your cholesterol. The extra sugar also packs on calories you don’t need.
Try instead: Go for black coffee or coffee with a splash of nonfat or non-dairy milk. You’ll still get your caffeine fix without spiking your cholesterol levels.
Sugary sodas
Soda and energy drinks are loaded with either high-fructose corn syrup or massive amounts of sugar. Frequent consumption can lead to obesity and dramatically increase your triglycerides (blood fats that contribute to lowering good cholesterol).
Try instead: Choose sparkling water with a squeeze of fresh lime or lemon. It’ll still give you that fizzy satisfaction without the sugar hangover.
Smoothies and milkshakes
Most pre-made smoothies are made with ice cream, frozen yogurt, or whole milk as the base. Milkshakes pack an even heavier punch of saturated fat from whole milk and cream that directly increases your bad cholesterol.
Try instead: Make your own healthy smoothie with unsweetened almond or oat milk, fresh berries, and a scoop of protein powder or ground flaxseed. You’ll still get the creamy texture with the bonus of heart-healthy fiber.
Excessive alcohol
Drinking too much, either all at once or spread throughout the day, can severely damage your cholesterol and overall heart health. Alcohol consumption increases your triglycerides, causing strain on your heart and preventing your body from regulating cholesterol.
Try instead: Drink in moderation and try to stick with water or herbal tea the majority of the time. If you’re craving a special drink, try unsweetened iced tea with fresh mint or cucumber.
Bottled teas
Tea is actually good for you, but most bottled teas at your local grocery store are just as high in sugar as soda. Chronic consumption of sugary drinks leads to inflammation and unhealthy weight gain, which only worsens your cholesterol.
Try instead: Make your own green or black tea at home and let it cool in the refrigerator. Not only will you get antioxidants that benefit heart health, but you can control the amount of sweetener you use.
Fruit juices
Store-bought fruit juices often remove the beneficial fiber from the fruit and add extra sugar to sweeten the deal. Fiber helps slow digestion, so without it, your body quickly absorbs all that sugar and raises your blood fats.
Try instead: Eat your fruit whole instead of drinking it. If you need a drink, dilute your juice with water (watered-down fruit juice or 100% juice blends are good options)
Cocoa mixes
Commercial hot cocoa mixes and packaged cocoa contain hydrogenated oils and loads of sugar. These unhealthy fats clog arteries by increasing LDL (bad) cholesterol and decreasing HDL (good) cholesterol.
Try instead: Make your own hot cocoa with unsweetened cocoa powder and a heart-friendly milk alternative like soy or almond milk. Sweeten it with a small drizzle of honey or stevia.
Creamy cocktails
Heavy or creamy alcoholic drinks like piña coladas, mudslides, or eggnog typically contain coconut cream, heavy cream, or sweetened condensed milk. These drinks are very high in saturated fat, directly contributing to higher cholesterol.
Try instead: If you are at a social event, you can order a mocktail made with club soda, a splash of cranberry juice, and a lime wedge. It’s festive and hydrating without the heavy fats and sugars that clog up your system.
Sources: Please see here for a complete listing of all sources that were consulted in the preparation of this article.