The Best Late-Night Drink for High Cholesterol, According to Dietitians

This heart-healthy tea probably isn’t on your shelf yet, but it certainly should be.

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• Hibiscus tea is rich in antioxidants that may lower LDL cholesterol and boost heart health.
• Its natural compounds may relax blood vessels, reduce blood pressure and support better sleep.
• Adding psyllium husk, tart cherry juice or exercise can further improve cholesterol levels.

Is worrying about your latest cholesterol test results keeping you up at night? If so, you might be interested in a late-night drink that will help you get some z’s and also take aim at your lipid counts. We asked dietitians for their recommendations, and they agreed that herbal tea made from hibiscus flowers could be your best bet for doing both. When brewed into a tisane (aka herbal tea), the tart, beet-red flower—also known as roselle, jamaica and sorrel—could be your new best bedtime companion.

It starts with the warmth of the tea, which can signal to the brain that it’s time to start relaxing. Naturally caffeine-free, hibiscus tea can soothe you into sleep, but it can also help improve your cholesterol. Read on to discover how hibiscus tea can support your heart health.

How Hibiscus Tea Helps With High Cholesterol

It May Help Lower Lipid Levels

A calming nighttime sip that could bring your LDL (low-density lipoprotein, better known as “bad” cholesterol) numbers down, but also potentially raise your HDL (high-density lipoprotein or “good” cholesterol, which helps lower LDL)? Hibiscus tea just might be that powerful an ally. That’s because of its high concentration of antioxidants, including polyphenols called anthocyanins.

“These antioxidants help prevent the oxidation of LDL. Oxidized LDL can lead to plaque buildup in your arteries,” explains Gina Rancourt, M.S., RD, CD. She says that the same compounds can be found in blueberries—it’s what gives both the sweet berries and the sour flowers their trademark bright hues.

It’s a Natural ACE Inhibitor

Angiotensin-converting enzyme (ACE) inhibitors are medications or foods, including hibiscus tea, that relax blood vessels, allowing blood to flow more readily. Though they most directly affect the heart by lowering blood pressure, Rancourt says that they boost overall heart health by diminishing the organ’s workload. There’s also some evidence that they increase HDL and decrease triglycerides.

It’s Anti-Inflammatory

We all know that chronic inflammation is one of your greatest enemies when it comes to developing heart disease. Anthocyanins aren’t just noted for preventing the oxidation of LDL cholesterol. They also pack an anti-inflammatory punch that’s gotten credit for helping to maintain a healthy heart and aiding in the prevention of diabetes and some cancers.

Additional Tips to Help Lower Your Cholesterol

• Try psyllium husk. Ella Davar, RD, loves hibiscus tea for late night, but she also suggests consuming psyllium husk. “Psyllium is a soluble fiber that reduces LDL by binding bile acids and promoting their excretion. Studies show reductions in LDL cholesterol with consistent use,” she explains. You can find psyllium in many packaged cereals—check the ingredients list to confirm—as well as in the form of a powder that you can mix into drinks, smoothies, hot cereal or soups.
• Sip tart cherry juice. Davar also recommends tart cherry juice, which may be a more pleasant sip than viscous psyllium husk. “It’s naturally rich in melatonin, which supports sleep quality,” she says. But more notably, it’s bolstered with anthocyanins. While it’s likely not as potent as dried hibiscus flowers, research shows that tart cherry juice can still contribute to lower LDL levels.
• Get moving. Add physical activity to your routine. “Exercise is one way to actively increase your HDL,” says Rancourt. It can also help reduce LDL levels. Find activities you enjoy, like walking, dancing or swimming, to help you stay consistent and hit the recommended 150 minutes of moderate-intensity activity per week.
• Have a laugh. One unexpected boon to your cholesterol to add to your late-night routine? Watch a funny show or read a book that makes you LOL. “‘Mirthful laughter’—that deep belly laughter—has been shown in small studies to improve HDL levels and reduce inflammation,” says Rancourt.

Our Expert Take

If your latest cholesterol test didn’t go as you hoped, there are many dietary and lifestyle changes that can make your next blood draw go better. And it can all start as you wind down for bedtime. Brewing a warm mug of hibiscus tea could be your ticket to a healthier tomorrow, thanks to its cholesterol-lowering properties.