- 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.
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’s on your plate, some of your go-to beverages might be flying under your radar—and they could be working against your heart-health goals.
High cholesterol affects nearly 25 million American adults and is a major risk factor for heart disease, the leading cause of death in the United States. “There is strong evidence that a higher saturated fat intake raises LDL cholesterol in the body, which is a risk factor for heart disease,” says Jordan Langhough, RD. “Calories and fat from beverages are easier to consume in a larger quantity, so it can definitely be an oversight.” Because drinks go down so quickly, it’s easy to underestimate just how much saturated fat you’re sipping.
Here are six drinks to limit if you’re looking to improve your cholesterol, plus some heart-friendly alternatives to enjoy instead.
1. Frozen Coffee Drinks
That blended coffee drink from your favorite café might feel like an innocent afternoon pick-me-up, but it can pack a serious saturated fat punch. “A Caramel Frappuccino is made with whole milk and whipped cream, two major sources of saturated fat,” says Michelle Routhenstein, M.S., RD, a dietitian specializing in preventive cardiology. Order a 16-ounce Grande, and you’ll be looking at 10 grams in one cup.
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 and apoB, adds Routhenstein. If you’ve never heard of apoB, it’s a protein that’s attached to cholesterol in the blood, and it’s even more dangerous for heart health than LDL.
2. Milkshakes
Classic milkshakes are a triple threat when it comes to saturated fat. “Milkshakes 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,” says Langhough.
What makes milkshakes particularly problematic is how easy they are to drink. “Saturated fats increase LDL cholesterol, and because milkshakes are easy to drink in large quantities, you’re likely drinking more saturated fat than intended,” she explains.
When you’re craving a creamy drink, consider making a homemade version with frozen banana, low-fat milk and a dusting of cocoa powder instead.
3. Bulletproof Coffee
This trendy morning beverage has gained popularity in certain diet circles, but it’s one of the worst offenders for cholesterol. “Bulletproof coffee is made with butter and [saturated fat-heavy] MCT oil,” 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 “can significantly raise atherogenic cholesterol and increase cardiovascular strain.”
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.
4. Coconut-Based Smoothies
Coconut has a health halo that can be misleading when it comes to your heart. “Coconut-based smoothies made with full-fat canned coconut milk provide more than 20 grams of saturated fat from just half a cup,” says Routhenstein. While coconut milk is technically a plant-based food, that doesn’t mean it’s automatically heart-healthy. “Despite coconut’s plant-based image, this type of fat is associated with higher LDL cholesterol,” she explains.
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.
5. Lattes
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–or even more if you prefer a larger cup. While that’s less than a Frappuccino or a milkshake, the cumulative effect matters. “When 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.
6. White Russian
Alcohol may have a heart-healthy image. However, the American Heart Association urges moderation. But that doesn’t mean all drinks are on equal footing. Take creamy cocktails, like White Russians. “A White Russian is made with vodka, coffee liqueur and cream, and the cream adds a significant amount of saturated fat,” 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.
Drinks to Enjoy Instead
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:
- Unsweetened tea: Routhenstein recommends unsweetened tea as a heart-healthy choice. Green tea may be especially beneficial. Research suggests that regular green tea consumption may help lower LDL cholesterol levels, thanks to compounds called catechins that may help reduce cholesterol absorption in the gut.
- Plant-based milks: “You 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,” says Routhenstein. “Consider flavoring your drinks with spices, vanilla or cocoa powder.”
- Coconut water: “If you’re looking for a liquid swap in your smoothie, I would recommend coconut water as a hydrating option that adds in electrolytes, too,” says Langhough. It offers that tropical vibe without the saturated fat of coconut milk.
- Flavored sparkling water: “For a refreshing, heart-healthy option, try sparkling water with a splash of 100% fruit juice,” says Routhenstein. You’ll get the fizz and flavor without the fat.
Meal Plan to Try
7-Day Anti-Inflammatory Meal Plan to Help Lower Cholesterol, Created by a Dietitian
Our Expert Take
“Beverages can quietly add up in saturated fat, so high-fat drinks like Frappuccinos, butter coffee, coconut smoothies and cream-based cocktails should be treated as occasional treats,” says Routhenstein. The key is awareness. Once you know which drinks to avoid, you can slowly transition toward more heart-healthy alternatives, 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’t sweat it. Enjoy it mindfully and balance it out with heart-healthy choices the rest of the day.
