- Whole foods are best, but juice can help provide nutrients that may improve cholesterol levels.
- Orange juice, prune, beet, tomato and tart cherry juices can all support heart health in individual ways.
- Choose 100% juice with no added sugar and low-sodium to get the biggest benefit.
When it comes to a diet that helps lower cholesterol, the foods you eat are important and so is what you drink. The American Heart Association recommends eating four servings of fruits and five servings of vegetables per day as part of a heart-healthy diet. Fruit and vegetable juices can help you reach those production goals, but whole fruits and vegetables should make up the bulk of your servings. Eating the entire fruit or vegetable will give you more fiber, which supports healthy cholesterol levels.
The juices on this list contain plant compounds to help support healthy cholesterol levels and can still be included in your diet. “When someone is choosing a juice with cholesterol in mind, the two biggest things to look for are that it’s 100% juice and unsweetened,” notes Charlotte Martin, DCN, M.S., RD. Here are some of the best juices to include for your cholesterol, plus how to enjoy them, according to research and registered dietitians.
1. Orange Juice
Orange juice is a tasty breakfast staple that may also help your heart. “Some long-term studies suggest that consuming orange juice may help lower total cholesterol and LDL levels, while also improving folate and vitamin C levels,” shares Qula Madkin, M.S., RDN, LD, CDCES. Researchers think orange juice helps lower LDL or “bad” cholesterol because of its plant compounds. OJ contains flavonoids, like hesperidin, naringenin and eriodictyol, that have all been linked to improved health outcomes and anti-inflammatory and cardioprotective effects. Some orange juice is also fortified with plant sterols, compounds that may help lower cholesterol.
Madkin recommends trying orange juice in homemade popsicles or in marinades for chicken or fish.
2. Prune Juice
Prune juice may only come to mind if you’re feeling backed up, but this plum beverage also has benefits for your heart. “Prune juice has been helpful in lowering LDL-cholesterol for both healthy people and those with high cholesterol,” notes Maggie Moon, M.S., RD. In one study, drinking prune juice did not seem to impact HDL cholesterol levels or triglycerides, but it did help with total cholesterol and LDL levels. Prunes contain a variety of micronutrients, including iron, B-vitamins, potassium and antioxidants.
Michelle Routhenstein, M.S., RD, CDCES, CDN, recommends mixing a few ounces with lemon for a gentle drink to support digestive health. She adds, “Prune juice can help support regular bowel movements due to its soluble fiber and sorbitol content, which may indirectly benefit cardiometabolic health by supporting bile acid excretion and cholesterol metabolism.”
3. Beet Juice
Beets are a root vegetable packed with nutrition. Beet juice is an easy way to get more beets in your diet and may help improve your cholesterol levels. Beet juice contains plant compounds including polyphenols, flavonoids, nitrates and betalains. Madkin shares, “Beetroot juice contains phytonutrients, including betanin, which may help support healthier cholesterol by lowering LDL cholesterol.” Routhenstein adds, “Beet juice contains natural dietary nitrates, which convert to nitric oxide, relaxing blood vessels and supporting healthy blood pressure, a key factor in heart and cholesterol health.”
You can make your own beet juice. Madkin also likes beet juice for smoothies, or stirred into hummus for vibrant color and a nutrient boost.
4. Tomato Juice
Tomato juice can do more than make Bloody Marys (and no, we’re not recommending the brunch drink for your heart). “Tomato juice is a strong choice for heart health because it’s rich in lycopene, an antioxidant that has been studied for its potential to help reduce LDL cholesterol and support healthier lipid profiles overall,” says Martin. Lycopene helps reduce inflammation and targets genes in the liver that help lower cholesterol.
Martin adds, “Lycopene is more bioavailable in processed tomato products—including juice—than in raw tomatoes, which may enhance its cardioprotective effects. Tomato juice also provides potassium, a nutrient essential for regulating blood pressure.”
The one nutrient to watch out for when you’re purchasing tomato juice is sodium, especially if you have high blood pressure. Many brands offer low-sodium or no-salt-added tomato juice. Martin suggests, “Make a simple tomato-based mocktail with lemon, a dash of Worcestershire or hot sauce and plenty of ice.”
5. Tart Cherry Juice
Tart cherry juice is made from the fruit known for its antioxidants. Martin adds, “Tart cherry juice contains a concentrated mix of anthocyanins and other polyphenols, which have been shown to help reduce oxidative stress and inflammation—two processes linked to cardiovascular health and cholesterol metabolism.” A meta-analysis linked drinking tart cherry juice to reduced fasting blood sugar but not cholesterol levels. However, previous research had linked tart cherry juice to improved levels of HDL and lower LDL levels.
Martin says that while it may not directly improve cholesterol, “its antioxidant profile can support an overall heart-healthy dietary pattern.” She notes to try it in a chia pudding, a post-workout smoothie or before bed for some natural melatonin to help you sleep.
Our Expert Take
Juice can be a convenient way to help hit your produce goals for the day. Orange juice, prune juice, beet juice, tomato juice and tart cherry juice are full of plant compounds that are linked to improving cholesterol. Be sure to choose 100% fruit and vegetable juice with no added sugars, or make your own at home with a juicer. But even though juices can be part of a healthy diet, you can drink too much of a good thing. Madkin says, “Portion control is key, juice is easy to overdrink. Pair it with a balanced meal or snack that includes protein, fiber and healthy fats if possible.” Routhenstein adds, “Certain juices may play a supportive role, but overall eating patterns and lifestyle matter far more than any single drink.”
