‘Bad’ Drink Cuts Inflammation and Lowers Cholesterol, Food Chemist Reveals

Ioannis Zabetakis, associate professor of food chemistry at the University of Limerick, highlights four dietary choices that can slash cholesterol levels and enhance heart health — including a drink many typically avoid. While cholesterol often gets a bad reputation for its role in cardiovascular disease, Zabetakis explains that not all cholesterol is harmful.

There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is branded as the “bad” cholesterol because it causes fat deposits in arteries, restricting blood flow and increasing the risk of heart attack and stroke. Conversely, HDL is known as the “good” cholesterol due to its crucial functions: it removes excess LDL cholesterol from tissues and arteries, transporting it back to the liver for elimination, and it also shields artery walls from blockages.

The ratio of HDL to LDL cholesterol is directly linked to cardiovascular risk. A higher HDL-to-LDL ratio corresponds to a lower risk, while a lower ratio raises cardiovascular disease risk. Encouragingly, this ratio can be improved through lifestyle changes like exercise, quitting smoking, and weight management.

Diet also plays a vital role by reducing inflammation, a major contributor to heart disease. Inflammation facilitates the sticking of blood platelets in arteries, hindering HDL’s ability to clear bad cholesterol and raising the risk of blood clots. Eating anti-inflammatory foods supports HDL in protecting the arteries.

Professor Zabetakis identifies four powerful foods and drinks that improve cholesterol balance, reduce inflammation, and support heart health:

Fruits and Vegetables: Diets rich in fruits and vegetables correlate with higher HDL cholesterol, better cholesterol ratios, lower blood pressure, and improved blood sugar levels. They combat inflammation by neutralizing free radicals, unstable molecules that damage cells and promote inflammation.
Oily Fish and Olive Oil: Salmon, sardines, tuna, and olive oil contain polar lipids — fats that quickly enter the bloodstream to reduce inflammation and prevent platelet clumping. Studies in cells and animals show these polar lipids effectively prevent blood clots, helping maintain balanced cholesterol ratios.
Fermented Dairy Products: Yoghurt, kefir, and cheese undergo fermentation, breaking down lipids into anti-inflammatory compounds absorbed faster by the body. Fermented dairy is rich in polar lipids, which significantly lower cardiovascular risk. Research indicates that just 20 grams of fermented dairy daily modestly reduces heart disease risk.
Red Wine: Moderate red wine intake—one to two small glasses daily—can improve HDL ratios by reducing inflammation via its polar lipids. However, excessive alcohol reverses these benefits by increasing inflammation and other health risks. Non-alcoholic wines also contain polar lipids and offer similar effects in preventing blood clots.

Zabetakis stresses: “Inflammation is a key factor in heart disease. By consuming foods and drinks that reduce inflammation, we can improve HDL to LDL ratios, support arterial health, and reduce cardiovascular risk.”