Do Different Types of Milk Affect Your Cholesterol Levels?

Does Milk Get Rid of Your High? The Best and Worst Milks for Cholesterol

If you're looking to manage high cholesterol, you may be wondering if drinking milk can help lower your levels. With so many options lining supermarket shelves from dairy milk to plant-based milks, it can get confusing deciding which beverages are best and worst for your cholesterol.

Milk contains a range of nutrients like protein, calcium, and vitamins A and D. But the type of milk you choose can significantly impact the amount of cholesterol and saturated fat it contributes to your diet. Understanding how different milks affect cholesterol can empower you to make smart choices.

How Does Milk Impact Cholesterol?

To understand how various milks influence cholesterol, it helps to first look at the different types of cholesterol:

• LDL cholesterol - Also called "bad" cholesterol, high levels of LDL can lead to plaque buildup in your arteries and raise heart disease risk.
• HDL cholesterol - Often described as "good" cholesterol, HDL helps remove LDL cholesterol from your blood vessels.

Saturated fat is known to increase LDL cholesterol. Milk contains varying amounts of saturated fat depending on the source. Full-fat dairy milk is high in saturated fat, which can drive up total and LDL cholesterol. Skim and low-fat dairy milk have little to no fat.

Plant-based milks like soy, almond, and oat contain no cholesterol naturally and little to no saturated fat. However, some brands add saturated fat to improve texture and taste. Be sure to check labels.

The Best Milk Options for Lowering Cholesterol

When selecting a milk for a cholesterol-conscious diet, aim for options lowest in saturated fat and free of cholesterol. Here are some of the top choices:

Skim Dairy Milk

Skim milk has all the protein of dairy milk without the high saturated fat content. With just 80 calories and 0 grams fat per 1 cup serving, it won't adversely impact cholesterol levels.

1% Low-Fat Dairy Milk

Only containing 2.4 grams saturated fat per cup, 1% dairy milk is another solid choice. It provides more creaminess than skim milk with minimal effects on cholesterol.

Non-Fat Dry Milk Powder

Non-fat dry milk is made from skim milk that has had the water removed. Reconstituted with water, it can sub for fluid skim milk and won't raise cholesterol levels.

Unsweetened Soy Milk

With no saturated fat or cholesterol and proteins that may help lower LDL cholesterol, unsweetened soy milk is arguably the most heart-healthy plant milk choice.

Almond Milk

Providing just 1 gram saturated fat per cup, unsweetened almond milk is low in calories while delivering a decent dose of vitamin E.

Oat Milk

Also containing 1 gram saturated fat per cup, oat milk additionally provides soluble fiber that helps remove LDL cholesterol from the body.

Hemp Milk

Extremely low in saturated fat at just 0.5 grams per cup, hemp milk offers a combo of protein, magnesium, iron and omega-3 fatty acids.

The Worst Milk Options for High Cholesterol

On the other hand, these options are highest in cholesterol raising saturated fat and best limited or avoided:

Whole Milk

With 4.6 grams saturated fat per cup, whole milk's high fat content can negatively impact cholesterol levels.

2% Reduced Fat Milk

While lower than whole milk, 2% milk still contains 3.2 grams saturated fat per cup - more than the American Heart Association's recommended daily limit.

Half and Half

Extremely high in saturated fat at 3.5 grams per tablespoon, half and half should be an occasional splurge ingredient at best.

Light Cream

With 2.6 grams saturated fat per tablespoon, light cream won't do any favors for your cholesterol compared to plant-based options.

Evaporated Milk

The concentrated nature of evaporated milk means a 1⁄2 cup serving contains a whopping 8.5 grams saturated fat.

Coconut Milk

While the MCTs (medium chain triglycerides) in coconut milk may raise good HDL cholesterol, its saturated fat content averaging 5.5 grams per cup makes it a high cholesterol hazard.

Full-Fat Flavored Milk

Flavored whole milk like chocolate, strawberry or banana contain added sugar and saturated fat - a particularly unhealthy combo for cholesterol.

Tips for Incorporating Cholesterol-Friendly Milk

Following a cholesterol-conscious diet doesn't mean eliminating milk from your life. You can still enjoy the benefits of milk without adversely affecting your cholesterol levels. Here are some tips:

Use Skim or 1% Milk

For drinking, pouring over cereal, or mixing into oatmeal, smoothies or coffee, skim or 1% dairy milk are your best low-fat choices over whole or 2%.

Experiment with Plant-Based Milks

Soy, almond, oat and hemp milk provide nourishing calcium, protein, and vitamins without the saturated fat found in dairy. Explore options to find your favorites.

Choose Low-Fat Yogurt

Like milk, yogurt comes in whole and low-fat versions. Opt for 0% or 1% fat yogurt rather than full-fat options for a cholesterol-friendly breakfast or snack.

Use Cream Alternatives Sparingly

When cooking or adding creaminess to coffee, use milk, half and half, or cream alternatives like canned coconut milk sparingly. Limit to a tablespoon or two.

Read Labels on Flavored Milk

If opting for flavored milk, read labels carefully and select low-fat or skim options to avoid unnecessary saturated fat and sugar.

Limit High-Fat Cheese

While milk itself or in yogurt and ice cream can be enjoyed in moderation, limit high-fat cheese to occasional small servings for ideal cholesterol levels.

The Bottom Line on Milk and Cholesterol

Not all milk is created equal when it comes to cholesterol and heart health. Choosing skim or 1% dairy milk and unsweetened plant-based milks without added fats are your best options. Making smart milk choices as part of an overall healthy diet and lifestyle can help support optimal cholesterol levels.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.