Green tea is rich in antioxidants, which help reduce bad cholesterol. [Photo=Getty Images Bank]

There is a lot of talk and debate about cholesterol, leading to the tendency to think that cholesterol is always bad. However, cholesterol is essential for our body to make cell membranes, various hormones, vitamin D, and bile acids.

If cholesterol levels are deficient, red blood cells have a shorter lifespan, making anemia more likely, and the risk of hemorrhagic diseases increases. Conversely, high cholesterol levels can lead to the formation of deposits in the arterial walls, causing arteriosclerosis. Maintaining an appropriate level of cholesterol is the most important.

Generally, total cholesterol levels below 200 mg/dL, triglycerides below 150 mg/dL, low-density lipoprotein (LDL) cholesterol below 130 mg/dL, and high-density lipoprotein (HDL) cholesterol above 40 mg/dL are considered to be within the appropriate range.

Since improving dietary habits can help regulate cholesterol levels to an appropriate range, it is important to regularly consume foods that are beneficial. Based on sources such as the health and medical media 'Medical News Today,' we have summarized drinks that help control cholesterol levels and those to avoid.

Beverages that help with regulation

Green tea = Green tea contains catechins and other antioxidants known to help lower total cholesterol levels and LDL cholesterol, which is often called "bad cholesterol."

In an experiment involving mice, those fed a high-cholesterol diet were given water containing catechins and epigallocatechin gallate (EGCG) found in green tea, and as a result, their total cholesterol levels and LDL cholesterol levels decreased.

Soy milk=Soybeans contain less saturated fat. Therefore, drinking soy milk instead of cream or high-fat milk can help lower or regulate cholesterol levels.

The U.S. Food and Drug Administration (FDA) recommends consuming 25 grams of soy protein per day. Experts also suggest eating about 2 to 3 servings of soy-based foods or beverages daily. One serving corresponds to 250 ml of soy milk.

Oat beverage = Oats contain beta-glucan, which reduces cholesterol absorption. Consuming oats in beverage form, such as oat milk, is more helpful in lowering cholesterol levels than solid foods.

To maximize the effects, it is recommended to consume about 3 grams of beta-glucan per day. This amount can reduce LDL cholesterol by 7%.

Tomato juice=The abundant lycopene in tomatoes can help improve lipid levels and lower LDL cholesterol levels. Blending tomatoes into juice reportedly increases the lycopene content.

Berry smoothie = Most berries are rich in antioxidants and fiber, both of which can help lower cholesterol levels.

In particular, anthocyanins, powerful antioxidants found in berries, help improve cholesterol levels. Regardless of the type, mix two handfuls (about 80g), add 1/2 cup of low-fat milk or yogurt, and 1/2 cup of cold water, then blend and drink.

Cocoa beverage = Cocoa, the main ingredient of dark chocolate, contains antioxidants called flavanols that help improve cholesterol levels. According to one study, drinking 450mg of beverages containing cocoa flavanols twice a day for a month lowered LDL cholesterol levels and increased HDL cholesterol levels.

The monounsaturated fatty acids found abundantly in cocoa can also help improve cholesterol levels. However, beverages containing processed chocolate tend to have high levels of saturated fats, so it is better to drink pure cocoa beverages.

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Which one of the juices I mentioned above?

Do you like it?

It's also good to drink green tea.

Besides green tea, there seem to be many good options for juices to choose from.

A warm cup of cocoa is also nice on a cold day like today.