To potentially lower cholesterol, aim for 3 to 6 cups of tea daily (especially green or black), brewed hot to extract beneficial polyphenols, ideally with meals to help block fat absorption, but always talk to your doctor as tea isn't a substitute for medication and effects vary. Studies suggest around 5 cups reduced LDL, but 3-4 cups is also a common recommendation, focusing on the catechins and flavonoids in tea.
A few changes in your diet can reduce cholesterol and improve your heart health:
Epidemiologic studies have reported an inverse relation between green tea consumption and CVD risk. Subjects who drink >2 cups of green tea/d had lower plasma total cholesterol (TC) concentrations and have been shown to reduce their risk of death from CVD by 22–33% (5, 6).
In moderation, tea and coffee are safe to drink for a healthy heart and cholesterol so you can have them without worrying, there are only a few exceptions.
Being active helps your body move the bad cholesterol (also known as non-HDL cholesterol) to your liver where it can be removed out of your system. You do not have to join a gym or go on long runs if you do not enjoy it, just start by moving more every day.
Observational research has found that tea consumption of 2-3 cups daily is associated with a reduced risk of premature death, heart disease, stroke, and type 2 diabetes. [2] However, there may be an increased risk of esophageal and stomach cancers from drinking tea that is too hot (more than 131-140° F [55-60° C]).
9 Beverages That Can Naturally Lower Your High Cholesterol
Key Takeaways. Drinking green tea daily might improve heart health by lowering cholesterol and reducing the risk of heart disease. Green tea can enhance brain health by improving mood, reaction time, and memory.
To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat. Check labels on food to see what type of fat it has in it.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
Both polyunsaturated and monounsaturated fatty acids help lower LDL. Most plant-derived oils, including canola, safflower, sunflower, olive, grapeseed, and peanut oils, contain both. Fatty fish (such as salmon, tuna, trout, herring, and mackerel), seeds, nuts, avocados and soybeans are also great sources.
Synsepalum dulcificum (Miracle fruit) is a tropical plant in West and Central Africa, which has been historically used for treating diarrhea in humans and animals. Pharmacological research has shown that the leaves of the plant possess anti-hyperlipidemia activity.
Studies have also shown that green tea may reduce the absorption of fat and protein, so it is best to consume green tea two hours before and after the meals. Avoid green tea during the meals as it may inhibit the absorption of essential vitamin B1.
When you next make a cup of tea don't throw away the old bag because it has many uses that you might not know about. Black tea contains tannic acid and theobromine which removes heat from sunburn so rubbing cold tea water on sore skin will soothe pain. Old tea bags can also be used to flavour rice or pasta.
Teas that are unhealthy include comfrey, kava kava, black, and other teas. A warm cup of tea is a refreshing and soothing drink.
Meanwhile, monounsaturated and polyunsaturated fats, fiber, and plant sterols may help lower cholesterol. To get the most accurate baseline, avoid high-fat foods for a few days before testing. Steer clear of fried dishes, full-fat dairy, fatty meat cuts, baked goods, and tropical oils.
Reasons to Avoid Overconsumption of Tea