Can Protein Supplements Cause High Cholesterol? Unpacking the Science

October 6, 2025 •

4 min read

According to a 2025 meta-analysis, whey protein supplementation may be an effective intervention for reducing LDL and total cholesterol levels, especially in healthy, overweight adults under 50, and particularly when combined with exercise. This contradicts the common misconception that all protein supplements cause high cholesterol.

Quick Summary

Protein powders like whey and plant-based varieties don't inherently raise cholesterol. High-quality supplements may even help lower LDL and total cholesterol, especially combined with exercise. The real risk lies in a poor overall diet or unhealthy additives.

Key Points

Quality matters: The effect of protein supplements on cholesterol depends heavily on the product's quality and additives, not just the protein content itself.
Whey protein benefits: Studies show that whey protein can reduce total and LDL ("bad") cholesterol levels, especially when combined with exercise.
Plant-based proteins are safe: Soy, pea, and hemp protein powders are naturally low in saturated fat and can be beneficial for lowering cholesterol.
Watch for hidden ingredients: Many weight-gainer or low-quality supplements contain high levels of saturated fats and added sugars that negatively affect cholesterol.
Dietary fat is the main driver: A poor overall diet, particularly one high in saturated and trans fats from red meat or full-fat dairy, is a more significant cause of high cholesterol than typical protein supplements.
Consider whey isolate: For those managing cholesterol, whey isolate is a better choice than concentrate due to its lower fat content.
Exercise enhances benefits: Combining protein supplementation with regular exercise has been shown to amplify the positive effects on cholesterol reduction.

The Surprising Truth About Whey Protein and Cholesterol

For decades, conventional wisdom suggested that high protein intake, particularly from animal sources, could lead to elevated cholesterol levels. However, recent scientific research has largely debunked this concern regarding protein supplements, especially whey protein. A comprehensive meta-analysis published in January 2025 reviewed 21 randomized controlled trials and found that whey protein supplementation did not increase total or LDL cholesterol. In fact, it had the opposite effect under certain conditions. The meta-analysis noted that whey protein supplementation reduced total cholesterol and LDL cholesterol, particularly in healthy, overweight/obese adults under 50 years of age, with the most significant benefits seen when combined with exercise. The study also highlighted that supplementing with whey for 12 weeks or longer was associated with reduced triglyceride levels. This positive impact is partly attributed to bioactive peptides and compounds in whey, like lactoferrin, which may play a role in lipid metabolism.

Plant-Based Proteins: A Heart-Healthy Alternative

For individuals concerned about cholesterol, plant-based protein powders offer a compelling and heart-healthy alternative. Options such as soy, pea, and hemp protein are naturally low in saturated fats and free of dietary cholesterol. Soy protein, in particular, has been extensively studied and is known for its ability to lower LDL cholesterol levels due to its high content of isoflavones. Pea and hemp protein are also rich in fiber, which can naturally help reduce cholesterol absorption. Choosing plant-based options is a proactive step towards supporting cardiovascular health, especially when replacing less healthy protein sources in the diet. For those with dairy sensitivities or a preference for vegan options, these supplements provide a safe and effective way to increase protein intake without impacting cholesterol negatively.

The Real Culprits: Unhealthy Additives and Poor Diet

The primary risk factors for high cholesterol related to diet and supplements are not the protein itself but the accompanying ingredients and overall dietary patterns. The notion that "high-protein diets" are bad for cholesterol often stems from older data linking diets high in saturated fat and trans fat from red meats and full-fat dairy to heart disease. Many low-quality or weight-gainer protein supplements on the market are laden with excessive added sugars, saturated fats, and artificial ingredients that can negatively impact a person's lipid profile. A supplement's nutritional label is a more critical indicator of its potential impact on cholesterol than the fact that it contains protein. Excessive total calorie intake from any source, including protein supplements, can also contribute to weight gain and negatively affect cholesterol levels.

Choosing the Right Supplement for Cholesterol Management

Selecting the right protein supplement requires careful consideration of both the protein source and the product's overall composition. Consumers should prioritize quality and clean ingredients. Reading nutrition labels to check for added sugars and unhealthy fats is crucial. Consulting a healthcare professional or registered dietitian is always recommended, especially for those with pre-existing health conditions like high cholesterol.

Here are some guidelines for making a heart-conscious choice:

Prioritize whey isolate or plant-based proteins: Whey protein isolate and plant-based powders are typically the best options for managing cholesterol due to their lower fat content compared to whey concentrate.
Read the nutrition label: Scrutinize the label for added sugars, high saturated fat content, and unnecessary fillers. A short, clean ingredient list is a good sign.
Look for third-party certifications: Certifications like NSF Certified for Sport ensure the product is tested for banned substances and meets quality standards.
Consider a grass-fed whey: Some evidence suggests that grass-fed whey protein contains more heart-healthy omega-3 fatty acids, which could offer anti-inflammatory benefits.
Combine with a balanced diet: A protein supplement is not a magic bullet. Its benefits are maximized when combined with a heart-healthy diet rich in fruits, vegetables, whole grains, and healthy fats.

Comparison Table: Protein Supplement Types and Cholesterol Impact


Protein Type	Typical Cholesterol Impact	Saturated Fat Content	Best For	Considerations
Whey Isolate	Can help lower LDL and total cholesterol	Very low	Muscle building, weight loss, low-fat diets	Minimal fat, fast absorption
Whey Concentrate	Generally beneficial, can lower cholesterol	Slightly higher than isolate	Athletes needing more calories, general nutrition	Contains some lactose and fat
Soy Protein	Known to reduce LDL cholesterol	Very low	Vegetarians, vegans, lowering cholesterol	Contains phytoestrogens (minimal risk)
Pea Protein	Generally neutral or cholesterol-lowering	Very low	Vegetarians, vegans, fiber intake	Rich in fiber, hypoallergenic
Hemp Protein	Generally neutral or cholesterol-lowering	Low, rich in omega-3s	Vegans, source of healthy fats	Adds fiber, may have a distinct flavor

Conclusion: Context is Key for Cardiovascular Health

The question of whether protein supplements cause high cholesterol is largely dependent on the type of protein, the product's formulation, and the user's overall diet. High-quality protein supplements, particularly whey isolate and plant-based options, are not only safe for cholesterol levels but may even offer cardiovascular benefits by lowering LDL and total cholesterol and improving triglyceride levels. Conversely, the real dangers lie in unhealthy dietary patterns and supplements loaded with sugars and saturated fats. For optimal cardiovascular health, a balanced diet, regular exercise, and choosing clean, high-quality supplements are essential. When in doubt, consulting a healthcare provider or dietitian can help tailor a nutritional plan to individual health needs. More information on heart-healthy eating can be found at the Heart Foundation website.

Frequently Asked Questions

There is mixed research on this topic, but the main concern isn't the protein itself but rather the source. Excessive protein from high-fat animal sources may pose risks, while high-quality, lean protein supplements are generally safe for the heart, especially when combined with a balanced diet.

Whey protein isolate is generally better for cholesterol management because it undergoes more processing, resulting in lower fat and lactose content compared to whey concentrate. Concentrate may contain more saturated fat, which can impact cholesterol.

Plant-based protein powders like soy, pea, and hemp are generally considered heart-healthy. Soy protein, in particular, has been shown to help lower LDL cholesterol due to its isoflavone content.

To choose a heart-healthy supplement, check the nutrition label for low saturated fat and minimal to no added sugars. Avoid products that are high in calories from fat and sugar, which can negatively impact lipid levels.

Some studies suggest whey protein supplementation can actually help reduce triglyceride levels over time, especially when taken for 12 weeks or more. However, overall dietary patterns high in refined carbs and unhealthy fats have a larger impact on triglycerides.

No, a common misconception is that dietary cholesterol directly increases blood cholesterol. For most people, the dietary cholesterol in supplements like whey does not significantly raise blood cholesterol levels. The real drivers are saturated and trans fats.

The overall dietary pattern is a much more significant factor. Consuming a diet high in saturated fat, trans fat, processed carbohydrates, and added sugars is a far greater risk factor for high cholesterol than taking a protein supplement.