Many of our favorite drinks are high in saturated fat, which can raise LDL cholesterol.Top offenders include creamy coffee drinks, coconut-based smoothies and milkshakes.Try low-fat or plant-based milk in your latte or use coconut water instead of coconut milk.<\/p>\n
When you think about cholesterol, foods like red meat and cheese probably come to mind. But what you drink matters just as much as what you eat. While you may be watching what\u2019s on your plate, some of your go-to beverages might be flying under your radar\u2014and they could be working against your heart-health goals<\/a>.\u00a0\n<\/p>\n High cholesterol affects nearly 25 million American adults and is a major risk factor for heart disease<\/a>, the leading cause of death in the United States. \u201cThere is strong evidence that a higher saturated fat intake raises LDL cholesterol in the body, which is a risk factor for heart disease,\u201d says Jordan Langhough, RD<\/a>. \u201cCalories and fat from beverages are easier to consume in a larger quantity, so it can definitely be an oversight.\u201d Because drinks go down so quickly, it\u2019s easy to underestimate just how much saturated fat you\u2019re sipping.\n<\/p>\n Here are six drinks to limit if you\u2019re looking to improve your cholesterol<\/a>, plus some heart-friendly alternatives to enjoy instead.\n<\/p>\n 1. Frozen Coffee Drinks <\/p>\n That blended coffee drink from your favorite caf\u00e9 might feel like an innocent afternoon pick-me-up, but it can pack a serious saturated fat punch<\/a>. \u201cA Caramel Frappuccino is made with whole milk and whipped cream, two major sources of saturated fat,\u201d says Michelle Routhenstein, M.S., RD<\/a>, a dietitian specializing in preventive cardiology. Order a 16-ounce Grande, and you\u2019ll be looking at 10 grams in one cup.\n<\/p>\n To put that into perspective, the American Heart Association recommends limiting saturated fat to no more than 6% of your total daily calories. That translates to about 13 grams for someone who eats roughly 2,000 calories a day. So, one large frozen coffee drink could nearly max out your entire daily allotment. That might not sound so bad, but when consumed regularly, these drinks increase harmful LDL cholesterol<\/a> and apoB, adds Routhenstein. If you\u2019ve never heard of apoB, it\u2019s a protein that\u2019s attached to cholesterol in the blood, and it\u2019s even more dangerous for heart health than LDL.\u00a0\n<\/p>\n 2. Milkshakes <\/p>\n Classic milkshakes are a triple threat when it comes to saturated fat. \u201cMilkshakes are typically made with whole milk unless stated otherwise or requested. Milkshakes are also made with ice cream and topped with whipped cream, all of which have saturated fats,\u201d says Langhough.\u00a0\n<\/p>\n What makes milkshakes particularly problematic is how easy they are to drink. \u201cSaturated fats increase LDL cholesterol, and because milkshakes are easy to drink in large quantities, you\u2019re likely drinking more saturated fat than intended,\u201d she explains.\u00a0\n<\/p>\n When you\u2019re craving a creamy drink, consider making a homemade version with frozen banana, low-fat milk and a dusting of cocoa powder instead.\n<\/p>\n 3. Bulletproof Coffee <\/p>\n This trendy morning beverage has gained popularity in certain diet circles, but it\u2019s one of the worst offenders for cholesterol. \u201cBulletproof coffee is made with butter and [saturated fat-heavy] MCT oil,\u201d says Routhenstein. Depending on the recipe, you could be looking at as much as 22 grams of saturated fat in a single cup, well beyond a heart-healthy limit. Routhenstein notes that this amount of saturated fat \u201ccan significantly raise atherogenic cholesterol and increase cardiovascular strain.\u201d\u00a0\n<\/p>\n If you enjoy the creaminess of bulletproof coffee, try adding a splash of unsweetened oat milk to your coffee instead. It provides a similar richness without the cholesterol-raising effects of butter or MCT oil.\n<\/p>\n 4. Coconut-Based Smoothies <\/p>\n Coconut has a health halo that can be misleading when it comes to your heart. \u201cCoconut-based smoothies made with full-fat canned coconut milk provide more than 20 grams of saturated fat from just half a cup,\u201d says Routhenstein. \u00a0While coconut milk is technically a plant-based food, that doesn\u2019t mean it\u2019s automatically heart-healthy. \u201cDespite coconut\u2019s plant-based image, this type of fat is associated with higher LDL cholesterol,\u201d she explains.\u00a0\n<\/p>\n If you love the tropical flavor of coconut in your smoothies, opt for coconut water. It offers the same taste with a fraction of the saturated fat. Or, try a splash of light coconut milk.\n<\/p>\n 5. Lattes <\/p>\n Your daily latte habit might seem harmless, but if you order yours with whole milk, you can easily rack up 3.5 grams of saturated fat in one 12-ounce drink\u2013or even more if you prefer a larger cup. While that\u2019s less than a Frappuccino or a milkshake, the cumulative effect matters. \u201cWhen we choose this option often, it can increase LDL cholesterol over time,” says Langhough. The good news? This is one of the easiest swaps to make. Simply request skim or 1% milk, or oat milk or another plant-based alternative (other than coconut milk) when ordering.\n<\/p>\n 6. White Russian <\/p>\n Alcohol may have a heart-healthy image. However, the American Heart Association urges moderation. But that doesn\u2019t mean all drinks are on equal footing. Take creamy cocktails, like White Russians. \u201cA White Russian is made with vodka, coffee liqueur and cream, and the cream adds a significant amount of saturated fat,\u201d says Routhenstein. Just one little cocktail serves up 11 grams of saturated fat. Also good to know: Brandy Alexanders and Grasshoppers also contain cream, so you may want to skip those as well.\n<\/p>\n Drinks to Enjoy Instead <\/p>\n The good news is that plenty of satisfying beverages can support your heart health rather than work against it. Here are some dietitian-approved options:\n<\/p>\n Unsweetened tea: Routhenstein recommends unsweetened tea as a heart-healthy choice<\/a>. Green tea may be especially beneficial. Research suggests that regular green tea consumption<\/a> may help lower LDL cholesterol levels, thanks to compounds called catechins that may help reduce cholesterol absorption in the gut. Meal Plan to Try 7-Day Anti-Inflammatory Meal Plan to Help Lower Cholesterol, Created by a Dietitian<\/p>\n <\/a><\/p>\n Our Expert Take <\/p>\n \u201cBeverages can quietly add up in saturated fat, so high-fat drinks like Frappuccinos<\/a>, butter coffee, coconut smoothies and cream-based cocktails should be treated as occasional treats,\u201d says Routhenstein. The key is awareness. Once you know which drinks to avoid, you can slowly transition toward more heart-healthy alternatives<\/a>, and eventually these choices will become second nature. Small swaps, like choosing low-fat or nonfat milk over whole milk in your coffee or using coconut water instead of coconut milk in your smoothie, can make a meaningful difference for your long-term heart health. And if you do occasionally choose one of these high-fat beverages, don\u2019t sweat it. Enjoy it mindfully and balance it out with heart-healthy choices the rest of the day.<\/p>\n","protected":false},"excerpt":{"rendered":"Many of our favorite drinks are high in saturated fat, which can raise LDL cholesterol.Top offenders include creamy…\n","protected":false},"author":2,"featured_media":250056,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446],"class_list":{"0":"post-250055","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-ie","10":"tag-ireland","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/250055","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=250055"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/250055\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/250056"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=250055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=250055"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=250055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nPlant-based milks: \u201cYou can replace whole milk, cream or coconut cream with lower-fat dairy options or unsweetened plant-based milks such as soy, oat or pea milk, which are naturally low in saturated fat,\u201d says Routhenstein. \u201cConsider flavoring your drinks with spices, vanilla or cocoa powder.\u201d
\nCoconut water: \u201cIf you\u2019re looking for a liquid swap in your smoothie, I would recommend coconut water as a hydrating option that adds in electrolytes, too,\u201d says Langhough. It offers that tropical vibe without the saturated fat of coconut milk.
\nFlavored sparkling water: \u201cFor a refreshing, heart-healthy option, try sparkling water with a splash of 100% fruit juice,\u201d says Routhenstein. You\u2019ll get the fizz and flavor without the fat.<\/p>\n
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