Is Oat Milk or Almond Milk Better for Heart Health?

November 23, 2025 •

3 min read

According to a 1999 study published in Annals of Nutrition and Metabolism, men with high cholesterol who drank oat milk for five weeks experienced reduced total and LDL cholesterol. Given the growing popularity of plant-based dairy alternatives, the question of whether is oat milk or almond milk better for heart health is a critical one for many consumers.

Quick Summary

This article analyzes the specific heart health benefits of oat and almond milks, outlining how oat milk's beta-glucan fiber helps lower cholesterol, while almond milk provides heart-healthy fats and is lower in calories.

Key Points

Oat Milk Lowers Cholesterol: The beta-glucan soluble fiber in oat milk is clinically proven to reduce LDL ('bad') cholesterol, which is beneficial for heart health.
Almond Milk is Lower in Calories: Unsweetened almond milk has significantly fewer calories and carbohydrates than oat milk, making it a better choice for weight management.
Almond Milk Provides Healthy Fats: Almond milk is a natural source of heart-healthy monounsaturated fats and antioxidant Vitamin E, which protects against oxidative stress.
Fortification is Key for Both: Both milks are often fortified with calcium and vitamin D, but levels vary by brand, so checking the nutrition label is essential for bone and heart health.
Unsweetened is Non-Negotiable: For maximum heart health benefits, always choose unsweetened varieties of either milk to avoid excessive added sugars, which can negate positive effects.
Dietary Needs Dictate Choice: Oat milk is the safer option for nut allergy sufferers, while those on low-carb diets may prefer almond milk.
Consider the Creaminess: Oat milk offers a richer, creamier texture that is favored for coffee, while almond milk is lighter with a nutty flavor.

Understanding the Rise of Plant-Based Milks

Plant-based milk alternatives, including oat and almond milk, have become increasingly popular due to various factors like dietary needs, environmental concerns, and health consciousness. Each offers distinct health advantages, particularly when focusing on cardiovascular health. Understanding their nutritional differences is key to making an informed choice for heart health.

Oat Milk for Heart Health

The Power of Beta-Glucan

A significant heart-healthy component in oat milk is beta-glucan, a soluble fiber that forms a gel in the digestive system, binding to cholesterol and preventing its absorption. This helps lower LDL ('bad') cholesterol without affecting HDL ('good') cholesterol. Consuming just 3 grams of beta-glucan daily can notably reduce LDL cholesterol, and one cup of oat milk provides over 1 gram.

Additional Cardiovascular Benefits

Unsweetened oat milk is low in saturated fat and free of cholesterol. Many brands are fortified with essential nutrients like calcium, vitamin D, and vitamin B12, supporting overall health, including heart function. However, oat milk is higher in carbohydrates than almond milk, which is a consideration for blood sugar management.

Almond Milk for Heart Health

The Advantages of Healthy Fats and Vitamin E

Made from ground almonds and water, almond milk contains no cholesterol or saturated fats. It provides heart-healthy monounsaturated and polyunsaturated fats that can help lower LDL and potentially raise HDL cholesterol. Almond milk is also rich in vitamin E, an antioxidant that helps protect against inflammation and oxidative stress, both linked to heart disease.

Low Calorie and Carbohydrate Count

Unsweetened almond milk is a good choice for weight management or those on low-carb diets due to its low calorie and carbohydrate content. Opting for unsweetened varieties is crucial to avoid added sugars that can undermine heart health benefits.

Key Differences: Oat Milk vs. Almond Milk

The choice between oat and almond milk for heart health depends on individual priorities. Oat milk excels in lowering cholesterol due to its beta-glucan content. Almond milk is superior for calorie control and providing healthy fats and Vitamin E. Both are often fortified with calcium and vitamin D, but fortification levels vary by brand, so checking labels is important.


Feature	Oat Milk (Unsweetened)	Almond Milk (Unsweetened)
Calories	Higher (~120 per cup)	Lower (~30-40 per cup)
Carbohydrates	Higher (~16g per cup)	Lower (~1g per cup)
Soluble Fiber	Excellent source (Beta-glucan)	Very low to none
Heart-Healthy Fats	Moderate (mostly unsaturated)	Good source (monounsaturated)
Cholesterol-Lowering	Proven to lower LDL via beta-glucan	Free of bad fats
Antioxidants	Contains natural antioxidants from oats	Rich in Vitamin E
Nutrient Fortification	Often fortified with calcium, D, B12	Often fortified with calcium, D, B12
Best For...	Lowering cholesterol, increasing fiber, rich creaminess	Calorie management, low-carb diets, antioxidant intake

How to Choose the Right Plant-Based Milk for You

Choosing the best milk for your heart involves considering your health goals, dietary needs, and preferences.

Identify Your Goal: If lowering high cholesterol is the main focus, oat milk's beta-glucan offers a strong advantage. For calorie control and antioxidants, almond milk is preferable.
Examine Nutrition Labels: Always select unsweetened options and check fortification levels for calcium and vitamin D.
Consider Allergies and Diets: Oat milk is safe for nut allergies. Those with celiac disease should choose certified gluten-free oat milk. Almond milk suits low-carb diets better due to fewer carbs.
Taste and Texture Matter: Oat milk is creamier, often favored for coffee, while almond milk is lighter.
Think Sustainably: Oat milk generally requires less water than almond milk, appealing to eco-conscious consumers.

Conclusion: Making the Final Call

Both unsweetened oat and almond milk are heart-healthy dairy alternatives, low in saturated fat and cholesterol. Oat milk is particularly beneficial for lowering LDL cholesterol due to its beta-glucan. Unsweetened almond milk is better for calorie management and provides more vitamin E and monounsaturated fats. The choice depends on individual health goals, taste, and dietary needs. Always prioritize unsweetened varieties, check labels for fortification, and consult a healthcare professional for personalized dietary advice, especially with existing heart conditions.

Frequently Asked Questions

No, research indicates that the soluble fiber beta-glucan found in oat milk actively works to lower LDL ('bad') cholesterol levels.

While almond milk is low in saturated fat and cholesterol-free, oat milk is more effective at actively lowering high cholesterol due to its higher content of beta-glucan soluble fiber.

Yes, oat milk is a safe dairy-free alternative for individuals with tree nut allergies, as it is made from oats instead of nuts.

Yes, sweetened versions of either milk contain added sugars that can counteract the heart-healthy benefits. It is always best to choose unsweetened varieties.

Yes, almond milk is a good source of Vitamin E, a potent antioxidant that helps protect against inflammation and oxidative stress, which supports heart health.

Unsweetened almond milk is generally lower in calories and carbs than oat milk, making it the better choice for those focused on weight management.

Fortification is very important, as it adds essential nutrients like calcium and Vitamin D that are naturally present in dairy milk. Checking the nutrition label to ensure adequate fortification is crucial, as levels vary between brands.