Squeeze the Truth: Can Orange Juice Lower Cholesterol Levels?

You may have heard that a glass of orange juice a day can keep the doctor away, but what about your cholesterol levels? As it turns out, the answer is not as straightforward as you might think.

In this article, I will dive deep into the science behind orange juice and cholesterol to help you understand whether or not it can actually lower your cholesterol levels.

The Link Between Orange Juice and Cholesterol

When it comes to orange juice and cholesterol, the main thing to consider is the type of cholesterol that orange juice can affect. There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is often referred to as “bad” cholesterol because it can build up in the walls of your arteries, increasing your risk for heart disease. HDL, on the other hand, is often referred to as “good” cholesterol because it can help remove LDL from your arteries.

So, can orange juice lower your LDL cholesterol levels? The answer is yes, but with a catch. Orange juice is high in a type of plant compound called flavonoids, which have been shown to have cholesterol-lowering properties. In particular, one flavonoid found in oranges called hesperidin has been found to lower LDL cholesterol levels in several studies.

However, it’s important to note that the amount of hesperidin in orange juice can vary depending on the type of orange and how it’s processed. For example, freshly squeezed orange juice will have more hesperidin than store-bought orange juice that has been pasteurized.

So, if you’re looking to reap the cholesterol-lowering benefits of orange juice, it’s best to go for freshly squeezed rather than store-bought.

The Catch

But as I mentioned earlier, there’s a catch. While orange juice can lower your LDL cholesterol levels, it’s not a magic potion that will solve all your cholesterol problems. The main issue with orange juice is that it’s high in sugar. One cup of orange juice can contain up to 21 grams of sugar, which is more than a can of soda.

Consuming too much sugar can lead to weight gain, which in turn can increase your LDL cholesterol levels. So, even if orange juice is helping to lower your LDL cholesterol levels, the high sugar content can cancel out those benefits.

So, what’s the solution? You can still enjoy orange juice, but it’s best to consume it in moderation.

Instead of drinking a whole glass, try mixing it with water or sparkling water to make it last longer and reduce the sugar content. You can also try adding a splash of orange juice to your water for a tasty and refreshing boost. And as always, it’s important to maintain a healthy diet and exercise regularly to help keep your cholesterol levels in check.


In conclusion, orange juice can help lower your LDL cholesterol levels thanks to the flavonoids it contains. However, it’s important to consume it in moderation due to the high sugar content. It’s not a magic potion, but it can be a tasty and refreshing addition to a healthy diet and lifestyle.

So, go ahead and squeeze in that glass of orange juice, just remember to do it in moderation and enjoy it as part of a balanced diet.