Milk is a staple in many diets around the world, providing essential nutrients like calcium, vitamin D, and protein. However, its impact on cholesterol levels has raised concerns. The effect on cholesterol depends largely on the type consumed. Whole milk, high in saturated fats and cholesterol, can raise LDL (bad) cholesterol levels, potentially impacting heart health. In contrast, low-fat or skim milk contains less saturated fat and cholesterol, making it a better choice for managing cholesterol. Plant-based milks like almond, soy, and oat are cholesterol-free alternatives rich in heart-healthy nutrients, helping to lower LDL cholesterol.
Choosing the right milk whether low-fat dairy or fortified plant-based options can support healthy cholesterol levels and overall heart health.
How drinking milk raises your cholesterol levels
Whole milk contains saturated fats, which can potentially raise LDL ("bad") cholesterol levels. Research suggests that whole milk may not significantly impact heart health when consumed in moderation, but individuals with high cholesterol levels may need to limit their intake.
 

• Whole milk: High in saturated fats, which can raise LDL cholesterol levels. A cup of whole milk contains around 24-35 milligrams of cholesterol.
• Low-fat or skim milk: Lower in saturated fats, making them a better option for those with high cholesterol. Skim milk contains around 5 milligrams of cholesterol per cup.
• Plant-based milks: Cholesterol-free alternatives like almond milk, soy milk, and oat milk are excellent options for those looking to manage their cholesterol levels.

Best milk options for high cholesterol

• Almond milk: Zero saturated fat and cholesterol-free, making it an excellent choice for heart health. Rich in unsaturated fats that may help lower LDL cholesterol levels.
• Soy milk: Plant sterols in soy milk can help reduce cholesterol absorption in the body, leading to lower LDL cholesterol levels.
• Oat milk: Cholesterol-free and rich in oat beta-glucans, which can help maintain normal cholesterol levels when consumed as part of a balanced diet.
• Skim milk: Low in saturated fats and cholesterol, making it a good option for those with high cholesterol. Rich in essential nutrients like calcium and vitamin D.

Tips for managing cholesterol levels through milk consumption

• Choose low-fat or skim milk options to reduce saturated fat intake.
• Consider plant-based milks like almond, soy, or oat milk as cholesterol-free alternatives.
• Opt for fortified milk with plant sterols or omega-3 fatty acids to support heart health.
• Consult with a healthcare provider or registered dietitian to determine the best milk options for your individual needs.