Is Yogurt Ok to Eat if You Have High Cholesterol?

October 24, 2025 •

3 min read

Research has shown that consuming certain types of yogurt may actually have beneficial effects on cholesterol levels, with a 2013 study linking regular yogurt intake to a better metabolic profile. So, is yogurt ok to eat if you have high cholesterol? Yes, but the specific type matters significantly.

Quick Summary

Yes, yogurt can be part of a heart-healthy diet for those with high cholesterol, but the type is crucial. Opt for low-fat or non-fat, plain varieties rich in probiotics to help manage cholesterol and support cardiovascular health. Avoid yogurts with high levels of added sugar.

Key Points

Choose Plain Yogurt: Always opt for plain, unflavored yogurt to avoid unnecessary added sugars that are detrimental to heart health.
Opt for Low-Fat or Non-Fat: For those specifically managing high cholesterol, reduced-fat varieties are the recommended choice to limit saturated fat intake.
Look for Probiotics: The "live and active cultures" in yogurt, especially specific strains like Lactobacillus acidophilus, have been shown to help lower cholesterol by breaking down bile acids.
Watch for Added Sugars: High sugar content, often found in flavored yogurts, can negatively impact cholesterol and contribute to other health issues.
Incorporate into a Balanced Diet: For best results, pair yogurt with other heart-healthy foods like soluble fiber from oats and fruits or healthy fats from nuts and seeds.
Use as a Healthy Swap: Plain Greek yogurt can serve as a healthier, protein-packed alternative to high-fat ingredients like sour cream in many dishes.
Consult a Professional: When in doubt or managing specific health conditions, consulting a healthcare provider or dietitian is the best course of action.

Yogurt and High Cholesterol: Making the Right Choices

For individuals managing high cholesterol, navigating dietary choices can be complex. While some dairy products are high in saturated fats that can negatively impact cholesterol levels, yogurt offers a nuanced case. The key lies in choosing the right kind—typically low-fat or non-fat, plain, and probiotic-rich varieties—and incorporating it mindfully into a balanced diet.

The Role of Probiotics in Cholesterol Management

A significant benefit of yogurt, particularly probiotic yogurt, is its potential to positively influence cholesterol levels. Probiotics are live microorganisms that, when administered in adequate amounts, can confer a health benefit on the host.

Breaking down bile: Some probiotic strains, like Lactobacillus acidophilus and Bifidobacterium lactis, can help reduce cholesterol absorption. They do this by breaking down bile acids in the gut, which are made from cholesterol. This process reduces the reabsorption of cholesterol into the bloodstream.
Binding cholesterol: Certain probiotics can also bind to cholesterol in the digestive tract, preventing its absorption.
Producing short-chain fatty acids: Fermentation by gut bacteria produces short-chain fatty acids, like propionate, which may help inhibit cholesterol synthesis in the liver.

It is important to note that the effects can vary depending on the specific strains of probiotics used, the dosage, and individual health factors.

Navigating the Yogurt Aisle: Full-Fat vs. Low-Fat

For many years, full-fat dairy was widely discouraged for those with high cholesterol due to its saturated fat content. While recent studies suggest the effect of full-fat dairy may not be as straightforward for the general population, the recommendation for those with high cholesterol remains to opt for reduced-fat options.

Comparing yogurt types for cholesterol management


Feature	Low-Fat / Non-Fat Plain Yogurt	Full-Fat Plain Yogurt
Saturated Fat	Significantly lower, reducing dietary saturated fat intake.	Higher saturated fat content. Some studies suggest a neutral effect on cholesterol, but caution is advised for high-risk individuals.
Added Sugars	Typically low or none in plain varieties; often high in flavored versions, which should be avoided.	Low or none in plain varieties, but should still be chosen without added sugars.
Probiotics	Can be rich in live and active cultures, with many specifically formulated to be high in beneficial probiotics.	May contain probiotics, but check the label for “live and active cultures.”
Recommended For	Individuals with high cholesterol, heart disease, or those trying to manage weight.	The general population, but consult a healthcare professional if you have cardiovascular concerns.
Nutrient Density	Provides protein and calcium with fewer calories from fat.	Higher in calories due to fat, but also provides more of some nutrients.

Avoiding Hidden Dangers: Flavored and Sugary Yogurts

While the right kind of yogurt can be beneficial, many commercial flavored yogurts are loaded with added sugars. High sugar intake is detrimental to cardiovascular health and can contribute to weight gain, negatively impacting cholesterol levels. Always choose plain yogurt and sweeten it naturally with fresh fruit, cinnamon, or a small drizzle of honey instead.

The Bigger Picture: Yogurt in a Heart-Healthy Diet

Incorporating yogurt into a balanced, heart-healthy eating pattern is most effective. This includes:

Pairing with fiber: Mixing plain yogurt with oats, barley, or berries can boost your soluble fiber intake. Soluble fiber helps bind to cholesterol and removes it from the body.
Using as a substitute: Plain Greek yogurt is an excellent, creamy substitute for higher-fat ingredients like sour cream or mayonnaise in recipes.
Adding nuts and seeds: Topping your yogurt with nuts like almonds or walnuts provides healthy unsaturated fats and additional fiber.

Conclusion

In conclusion, yogurt can be a safe and beneficial food for individuals with high cholesterol, provided the right choices are made. Opt for plain, low-fat or non-fat varieties that contain live and active probiotic cultures. Steer clear of flavored yogurts high in added sugars. When combined with other heart-healthy foods like fruits, vegetables, and whole grains, yogurt can be a valuable tool in managing cholesterol levels and supporting overall cardiovascular health.

Frequently Asked Questions

For those with diagnosed high cholesterol, the Heart Foundation and other health bodies generally recommend choosing reduced-fat or low-fat dairy options to minimize saturated fat intake. While some newer studies suggest full-fat dairy's effect might be less pronounced for the general population, caution is still advised for those with existing heart concerns.

Some studies indicate that specific probiotic strains, such as Lactobacillus acidophilus and Bifidobacterium lactis, can have a cholesterol-lowering effect by breaking down bile acids in the gut. Not all strains are equally effective, so yogurts with specifically added probiotics for cholesterol may offer more benefit.

Plain, low-fat Greek yogurt is generally considered beneficial for cholesterol management. It is high in protein and can contain helpful probiotics. Always ensure you choose an unflavored variety to avoid added sugars.

Added sugars can increase weight and contribute to poor metabolic health, which in turn can negatively affect cholesterol and triglyceride levels. It is best to choose plain yogurt and sweeten it yourself with natural, low-sugar options.

Plant-based yogurts made from nuts or other plant sources can be a good alternative, provided they are unsweetened and fortified with calcium. Some plant-based options, like those containing cashews, may contain healthy fats that support heart health. Always check the nutrition label for added sugars and fats.

Consistent, regular consumption as part of a balanced diet is key to potentially seeing benefits. Aim for a serving or two of plain, low-fat or non-fat, probiotic-rich yogurt daily.

Yes, yogurts fortified with plant sterols or stanols have been specifically developed to help lower cholesterol. They work by blocking cholesterol absorption in the gut and can be particularly effective when consumed daily with a meal.