Anyone looking to bring down their cholesterol is advised to cut fatty foods from their diet, but research also points to two beverages with particularly strong scientific backing.
Plant stanol ester drinks and green tea often emerge as frontrunners thanks to their ability to reduce "bad" cholesterol levels and support heart health, according to Registered dietitian Carlyne Remedios, from JM Nutrition.
She told GB News that products like Benecol, which contain plant stanols, can make a real difference to cholesterol levels while green tea offers a gentler effect.
Both options have their place, though they work quite differently and deliver varying results.
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The polyphenols in green tea can block cholesterol absorption
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How do plant stanol drinks work?
The naturally occurring compounds, found in small amounts in grains, vegetables, nuts and seeds, have a structure remarkably similar to cholesterol.
They compete with cholesterol for absorption in your small intestine, blocking some of it from entering your bloodstream and lowering circulating LDL levels.
Fortunately, the results come on quickly, as consuming two grams of plant stanols daily can reduce your LDL cholesterol by around 10 per cent, with changes typically appearing within just two to three weeks.
Green tea takes a different approach to lowering cholesterol, as it's packed with polyphenols called catechins, particularly EGCG and ECG, which help reduce LDL through several pathways – from blocking cholesterol absorption to boosting LDL receptor activity.
The effects are more modest compared to plant stanols, with LDL dropping by roughly two to five per cent.
It should also be noted that the benefits typically show up after six to twelve weeks of consistent drinking. To see noticeable differences, aim for two to four cups of unsweetened green tea daily.
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Timing is key with plant stanol drinks; taking them with a meal helps optimise their cholesterol-blocking effect.
It's worth noting that once you stop consuming them, your LDL levels will generally drift back to where they started – so consistency is essential.
Consuming two grams of plant stanols daily can reduce your LDL cholesterol by around 10 per cent
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What's more, these drinks aren't magic bullets on their own.
They work best as part of an overall heart-healthy eating pattern that's low in saturated fats, limits ultra-processed foods, and includes plenty of soluble fibre from oats, barley and legumes, along with nuts, seeds and healthy fats.
They're also not substitutes for prescribed cholesterol medications.
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