NEW YORK – Health experts say drinking orange juice might be a simple way to help lower “bad” cholesterol, also known as LDL. Some studies show that natural ingredients in oranges, as well as special added nutrients in certain juices, may support better heart health.
Researchers say this may happen for two reasons. First, regular orange juice has vitamins and plant compounds called flavonoids. One of these, hesperidin, may help fight inflammation in the body. Small studies have found these nutrients can slightly improve signs of heart health.
Second, some orange juices are fortified, meaning they have extra ingredients added. Juices with added plant sterols have shown stronger results. These plant sterols can block some cholesterol from being absorbed during digestion.
A major study found that people who drank orange juice with about 2 grams of plant sterols each day lowered their total cholesterol and LDL more than people who drank a placebo. Other research shows that plant sterols may lower LDL by about 5% to 15%.
However, not all studies agree. One review from 2023 found that drinking more than about 500 milliliters of orange juice a day could help lower LDL. But some other reviews found little or no effect from fruit juices overall. Scientists say the mixed results may depend on several factors: how much juice people drink, whether it’s 100% juice or fortified juice, and how high their cholesterol was to start.
Nutrition experts also warn that orange juice has natural sugar and does not contain the fiber found in whole oranges. This can cause blood sugar levels to rise if people drink too much. Health officials recommend choosing 100% orange juice with no added sugar and keeping servings small, especially for people with diabetes or those watching their calorie intake. For people hoping to lower cholesterol, fortified juices with plant sterols may be a better choice, but doctors say to talk to a healthcare provider before making big changes.
Some newer studies are looking at orange juice that has extra flavonoids or higher amounts of hesperidin. These early results show possible benefits for the heart, but scientists say more research is needed to know for sure whether regular orange juice can lower long-term heart disease risk.
For now, experts say orange juice can fit into a heart-healthy diet – especially 100% juice or juice fortified with plant sterols – but it should not be seen as a cure for high cholesterol. People who want to lower their cholesterol should focus on proven steps like eating more vegetables and whole grains, choosing lean proteins and healthy fats, staying active and taking medicine if their doctor recommends it. Sterol-fortified orange juice may help, but it should be part of an overall plan, not the only strategy.
Eating lots of foods high in saturated fat may contribute to high cholesterol and heart disease, cleveland.com health reporter Julie Washington said.
“To prevent high cholesterol, the Centers for Disease Control and Prevention recommend eating a diet high in lean meats, seafood, fat-free or low-fat dairy, whole grains, fruits and vegetables. Foods that are naturally high in fiber, such as oatmeal and beans, may help lower LDL (”bad”) cholesterol,” Washington said.
If you enjoy orange juice, choosing a 100% juice fortified with plant sterols and limiting yourself to one small glass daily could be part of a cholesterol-management plan.
