What Drinks Can Raise or Lower Your Cholesterol?

Wine, especially red wine, often gets attention for its possible heart benefits. 

A small glass now and then might be fine. It doesn’t usually raise your cholesterol, but drinking too much is another story. Drinking a lot of alcohol can increase cholesterol and triglyceride levels in your blood.

Heavy alcohol use can raise bad cholesterol and hurt your liver. So, if you enjoy wine, moderation is the key.

Tip: Try swapping a daily glass of wine with water or herbal tea on some days to give your body a break

Good news for plant-based milk lovers: oat milk has zero cholesterol. That’s because cholesterol only comes from animal products, like meat and dairy. Oat milk is made from oats and water, so it’s naturally cholesterol-free.

Some versions even contain added fiber, which may help lower your cholesterol.

Tip: Check the label - choose unsweetened oat milk without added oils or sugars for the healthiest option.

Soda doesn’t have cholesterol, but it can still affect your cholesterol levels in a bad way. How?

Most sodas are packed with sugar. Too much sugar can lead to weight gain, insulin resistance, and higher bad cholesterol. Over time, this can increase your risk of heart problems.

Tip: If you’re craving something fizzy, try sparkling water with fruit slices instead of soda.

Matcha is a powdered green tea that’s full of antioxidants. These helpful compounds in green tea may lower bad cholesterol and protect your heart. 

Drinking matcha regularly, along with eating well and staying active, might help keep your cholesterol in check.

Tip: Make your own matcha latte with oat milk for a double win - no cholesterol and full of benefits.

Regular coffee can affect your cholesterol, but it depends on how you make it. Unfiltered coffee - like French press, espresso, or boiled coffee - contains oils called cafestol and kahweol. These oils can raise LDL (bad) cholesterol when you drink them often.

But here’s the good news: Filtered coffee, like drip coffee made with a paper filter, removes most of those oils. That means your daily cup doesn’t have to harm your heart if it’s brewed the right way.

What About Decaf Coffee?

You might think decaf is always the safer option, but it depends on how it’s brewed, just like regular coffee. Unfiltered decaf coffee can still contain those same oils that affect cholesterol levels.

If you enjoy decaf, choose types made with paper filters, just like regular coffee. The decaffeination process doesn’t remove those oils, so how you brew it still matters.

Tip: Switch to drip or pour-over coffee with a paper filter to enjoy the taste without the cholesterol-raising oils.

Water doesn’t directly wash out cholesterol, but it helps your body process fats more smoothly. It also keeps your blood flowing well and supports your liver, which helps manage cholesterol.

One study found that people who drank more water had higher levels of good cholesterol (HDL) and lower levels of triglycerides (bad fats in the blood). 

It also showed that people who drank less had more concentrated urine, which was linked to higher bad cholesterol and triglycerides, and lower good cholesterol.

So, while water isn’t a magic fix, staying hydrated may help support better cholesterol levels over time.

Tip: Add lemon or cucumber slices to your water to make it more exciting and drink more throughout the day.