Can someone with cholesterol drink milk? Choosing heart-healthy options

November 14, 2025 •

3 min read

According to the Heart Foundation, opting for reduced-fat milk is a better choice for people with heart disease or high cholesterol due to its lower saturated fat content. So, can someone with cholesterol drink milk? The answer depends entirely on the type of milk you choose and the overall context of your diet.

Quick Summary

Individuals with high cholesterol can still drink milk by choosing low-fat or skim versions over whole milk to minimize saturated fat intake. Plant-based milks like oat and soy are also excellent, cholesterol-free alternatives that offer heart-healthy benefits. Reading nutritional labels and moderating consumption are key strategies.

Key Points

Choose Low-Fat Dairy: Opt for skim (fat-free) or 1% milk over whole or 2% versions to significantly reduce saturated fat intake, which is a major factor in raising LDL cholesterol.
Consider Plant-Based Alternatives: Cholesterol-free options like oat, soy, and almond milk are excellent choices. Oat and soy milk, in particular, contain soluble fiber and compounds that actively help lower LDL cholesterol.
Mind Your Portions: Even with low-fat dairy or plant-based milks, moderation is key. A balanced diet and portion control are critical for overall cholesterol management.
Read Nutritional Labels: Always check labels for hidden saturated fats and added sugars, especially in flavored plant-based milks, which can undermine health benefits.
Pair with Fiber: Incorporate your milk choice into a diet rich in soluble fiber from foods like oats, nuts, and fruits to further aid in lowering cholesterol.

The Link Between Saturated Fat and Cholesterol

Cholesterol is a waxy, fat-like substance vital for building healthy cells, but high levels of 'bad' low-density lipoprotein (LDL) cholesterol can increase the risk of heart disease. The primary dietary factor influencing LDL cholesterol is not dietary cholesterol itself, but rather saturated and trans fats. Many traditional dairy products, especially whole milk, contain significant levels of saturated fat. This type of fat can impede the liver's ability to process and remove cholesterol, leading to its buildup in the blood.

Dairy Milk: The Best and Worst Choices

Understanding the fat content is crucial when considering dairy milk. The higher the fat percentage, the greater the amount of saturated fat and dietary cholesterol it contains.

Whole Milk: At around 3.25% fat, whole milk has the highest saturated fat content among cow's milk options. A single cup contains roughly 24 mg of cholesterol. While generally nutritious, its saturated fat content means it should be consumed sparingly by individuals with high cholesterol.
2% (Reduced-Fat) Milk: This offers a middle ground, with less fat and cholesterol than whole milk but more than skim.
1% (Low-Fat) Milk: With a lower fat content, this is a better option than 2% for managing cholesterol.
Skim (Fat-Free) Milk: Containing almost no saturated fat and significantly less cholesterol (around 5 mg per cup), skim milk is considered the most heart-healthy dairy option. It provides essential nutrients like calcium, protein, and vitamin D without the high fat content.

Plant-Based Alternatives: The Cholesterol-Free Choice

For those seeking alternatives, plant-based milks are naturally cholesterol-free and often fortified with vitamins and minerals. However, it is important to read labels carefully, as nutritional profiles and added sugars can vary significantly between brands.

Oat Milk: High in beta-glucan, a soluble fiber known to help reduce LDL cholesterol. It is naturally low in saturated fat and a great heart-healthy choice.
Soy Milk: Rich in isoflavones and proteins that have been shown to lower cholesterol levels. Opt for unsweetened, fortified varieties to get the most benefit.
Almond Milk: Unsweetened almond milk is low in calories, cholesterol-free, and contains heart-healthy polyunsaturated fats. It is important to choose fortified versions for calcium and vitamin D.
Other Options: Other alternatives include flaxseed milk, which contains omega-3 fatty acids beneficial for heart health, and hemp milk, a good source of omega-3s and magnesium.

Incorporating Heart-Healthy Milk into Your Diet

Managing your cholesterol involves making strategic dietary choices, not eliminating entire food groups. Here are some healthy tips:

Choose Lower-Fat Options: If you prefer dairy, switch from whole milk to skim or 1% milk. This is a simple change that reduces saturated fat intake significantly.
Explore Plant-Based Milks: Try different plant-based milks in your cereal, coffee, or smoothies. Oat or soy milk, for example, can actively help lower your cholesterol.
Mix it Up: Use milk in smoothies with other cholesterol-lowering foods like oats, fruits, and seeds for a nutritious boost.
Watch the Add-ons: Be mindful of what you add to your milk. Sugary flavorings and processed toppings can negate the health benefits of your milk choice.
Check for Fortification: When choosing plant-based milks, ensure they are fortified with calcium and vitamin D to maintain bone health.

Milk Comparison for Cholesterol Management


Feature	Whole Cow's Milk	Skim Cow's Milk	Unsweetened Oat Milk	Unsweetened Soy Milk
Saturated Fat	High (~4.5g per cup)	Very Low (<0.5g per cup)	Low (~0.5g per cup)	Low (~1g per cup)
Cholesterol	Yes (~24mg per cup)	Yes (~5mg per cup)	No	No
Soluble Fiber	No	No	Yes (Beta-glucan)	Yes (Fiber)
Protein	Good Source	Good Source	Moderate Source	High Source
Heart-Healthy Fats	No	No	Yes (Healthy Fats)	Yes (Polyunsaturated)
Good For Cholesterol?	No (Consume in moderation)	Yes (Good Choice)	Yes (Excellent Choice)	Yes (Excellent Choice)

Conclusion

For those with cholesterol concerns, drinking milk is certainly possible, but it requires making informed choices based on the fat content. Whole milk should be limited due to its high saturated fat content, while skim milk remains a heart-healthy dairy option. Plant-based milks like oat, soy, and almond are excellent, cholesterol-free alternatives that can even help lower LDL levels. The key is to prioritize low-fat, unsweetened options and incorporate them into a balanced, heart-healthy diet rich in fruits, vegetables, and fiber. Making these small, conscious changes can significantly impact your cardiovascular health and allow you to continue enjoying milk. For additional dietary guidance, consult with a registered dietitian or cardiologist.

American Heart Association - Saturated Fat

Frequently Asked Questions

Yes, whole milk contains a higher amount of saturated fat and cholesterol than skim milk. The saturated fat in whole milk can raise 'bad' LDL cholesterol levels, while skim milk, being nearly fat-free, has a much smaller impact on cholesterol.

Yes, oat milk contains beta-glucan, a type of soluble fiber known to be effective at lowering LDL cholesterol by removing it from the body. Many plant-based milks offer heart-healthy benefits.

Soy milk is an excellent alternative. It is naturally low in saturated fat and cholesterol-free, and its plant proteins can help lower LDL cholesterol. Choosing an unsweetened, fortified variety is recommended.

Drinking one to two cups of skim or low-fat milk daily is generally considered safe and can provide essential nutrients without substantially raising your cholesterol levels. Whole milk intake should be more restricted.

While most plant-based milks are heart-healthy, be cautious with coconut milk, which can be high in saturated fats. Always check labels and choose unsweetened varieties to avoid excess sugar.

High intake of added sugars can contribute to higher cholesterol and triglyceride levels. This is why it's recommended to choose unflavored, unsweetened versions of both dairy and plant-based milks.

It is not necessary to stop drinking milk entirely. You can manage your cholesterol by switching to low-fat dairy or plant-based alternatives and focusing on moderation. Eliminating entire food groups without professional guidance is generally not recommended.