6 Drinks to Limit for Improved Cholesterol, According to a Dietitian

Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• Many popular beverages contain high levels of saturated fat, which can elevate LDL cholesterol.

• Creamy coffee beverages, coconut-based smoothies, and milkshakes are among the leading culprits.

• Consider using low-fat or plant-based milk in your coffee order, or swap coconut milk for coconut water.

When considering your cholesterol, beverages may not immediately come to mind, yet they play a crucial role in your overall heart health. Many of our favored drinks might be contributing to cholesterol levels that hinder your heart-health objectives.

High cholesterol impacts nearly 25 million adults in the U.S. and significantly contributes to heart disease, the leading cause of mortality in the nation. “There is strong evidence that an increase in saturated fat contributes to higher LDL cholesterol,” states Jordan Langhough, RD. “Beverages can contain concentrated calories and fats, which may go unnoticed.” As these drinks are consumed quickly, it’s easy to misjudge the saturated fats you’re taking in.

Here are six beverages to limit for better cholesterol levels, along with heart-healthy alternatives to consider.

1. Frozen Coffee Drinks

That blended coffee from your favorite café might seem like a harmless afternoon treat, but it can contain a considerable amount of saturated fat. “A Caramel Frappuccino consists of whole milk and whipped cream, which are major saturated fat sources,” explains Michelle Routhenstein, M.S., RD, a dietitian focused on preventive cardiology. A 16-ounce Grande can contain around 10 grams of saturated fat.

The American Heart Association recommends limiting saturated fat to no more than 6% of your daily caloric intake, equating to about 13 grams for a typical 2,000-calorie diet. Thus, one large frozen coffee could nearly exhaust your daily limit. Regular consumption of these drinks can elevate harmful LDL cholesterol and apoB, adds Routhenstein. ApoB is a protein linked to cholesterol in the bloodstream, posing an even greater risk for heart health than LDL itself.

2. Milkshakes

Classic milkshakes are a significant source of saturated fat due to their ingredients. “Milkshakes usually contain whole milk, ice cream, and whipped cream, all of which contribute to saturated fat,” states Langhough.

They are particularly concerning as they can be consumed quickly. “Saturated fats elevate LDL cholesterol, and the ease of drinking milkshakes can lead to unintended excess consumption,” she explains.

If you’re seeking a creamy beverage, consider crafting a homemade version using frozen banana, low-fat milk, and a sprinkle of cocoa powder.

3. Bulletproof Coffee

This trendy morning beverage, popular among certain diet groups, is notably high in cholesterol. “Bulletproof coffee combines butter and [saturated fat-rich] MCT oil,” says Routhenstein. Depending on the preparation, it might contain as much as 22 grams of saturated fat per cup, far exceeding the recommended heart-healthy limit. Routhenstein emphasizes that this quantity can significantly increase atherogenic cholesterol and cardiovascular pressure.

If you enjoy the creamy texture of bulletproof coffee, try adding a splash of unsweetened oat milk for similar richness without the cholesterol-raising effects of butter or MCT oil.

4. Coconut-Based Smoothies

Although coconut is often thought of as a healthy ingredient, its use in smoothies can be deceptive. “Smoothies made with full-fat canned coconut milk can deliver over 20 grams of saturated fat from only half a cup,” notes Routhenstein. Despite being plant-based, this type of fat is linked to elevated LDL cholesterol levels.

For those who love the taste of coconut in their smoothies, consider using coconut water instead. It provides a similar flavor with significantly less saturated fat. Alternatively, a splash of light coconut milk can be used.

5. Lattes

Your regular latte may appear innocuous, but using whole milk can contribute about 3.5 grams of saturated fat in a 12-ounce serving—or more if you choose a larger size. While this amount is less than that of a Frappuccino or milkshake, regular consumption can cumulatively elevate LDL cholesterol over time, according to Langhough. Fortunately, this is a simple swap. Just request skim or 1% milk, or a plant-based alternative like oat milk when ordering.

6. White Russian

Although alcohol is sometimes associated with heart health, moderation is key. Not all drinks carry equal weight in this regard. For instance, creamy cocktails such as White Russians can be detrimental. “A White Russian comprises vodka, coffee liqueur, and cream, with the last ingredient contributing a notable amount of saturated fat,” says Routhenstein. One cocktail typically contains around 11 grams of saturated fat. Other cocktails like Brandy Alexanders and Grasshoppers also contain cream and should be enjoyed sparingly.

Drinks to Enjoy Instead

The good news is that there are plenty of delicious drinks that support heart health. Here are some options endorsed by dietitians:

• Unsweetened tea: Routhenstein endorses unsweetened tea as a heart-healthy choice. Green tea, in particular, may be beneficial. Studies suggest that consuming green tea regularly may help lower LDL cholesterol due to compounds known as catechins, which can hinder cholesterol absorption.

• Plant-based milks: “Substitute whole milk or cream with lower-fat dairy options or unsweetened plant-based milks like soy, oat, or pea milk, which are naturally lower in saturated fat,” suggests Routhenstein. “You can also enhance the flavor of your drinks with spices, vanilla, or cocoa powder.”

• Coconut water: “For a liquid alternative in your smoothie, consider coconut water, which adds hydration and electrolytes,” says Langhough. It provides a tropical twist without the saturated fat found in coconut milk.

• Flavored sparkling water: Routhenstein proposes flavored sparkling water with a splash of 100% fruit juice for a refreshing, heart-healthy choice. This combination offers fizz and flavor without added fat.