Should You Avoid Yogurt If You Have High Cholesterol? The Surprising Facts

November 22, 2025 •

4 min read

For individuals with high cholesterol or heart disease, major heart organizations recommend opting for reduced-fat dairy options. But can you still enjoy yogurt, or is it a food you should avoid if you have high cholesterol?

Quick Summary

Properly chosen, yogurt can be part of a heart-healthy diet, even with high cholesterol. The key is to select plain, low-fat, or non-fat varieties rich in specific probiotic strains and avoid those with high added sugar.

Key Points

Not an 'avoid' food: With proper choices, yogurt can be part of a heart-healthy diet, not a food to avoid.
Prioritize low-fat and plain: Opt for plain, low-fat, or non-fat yogurt to limit saturated fat and avoid unhealthy added sugars.
Harness probiotics: Look for yogurts containing specific probiotic strains like Lactobacillus acidophilus and Bifidobacterium lactis, which may help lower cholesterol.
Avoid high added sugar: Flavored and sweetened yogurts can contain high levels of added sugar, which is detrimental to heart health.
Consider plant stanols/sterols: Fortified yogurt drinks containing plant sterols or stanols offer a proven way to help lower cholesterol levels.
Integrate with a healthy lifestyle: Yogurt is most effective for heart health when combined with a balanced diet rich in fiber and regular physical activity.

The question of whether to include yogurt in a cholesterol-conscious diet is more nuanced than a simple yes or no. For a long time, the saturated fat in dairy was seen as a major culprit in raising blood LDL ('bad') cholesterol. However, modern research suggests that the picture is more complex and depends largely on the type of yogurt and overall dietary patterns. By focusing on certain types and preparation methods, yogurt can be a beneficial and delicious part of a heart-healthy lifestyle.

The Role of Probiotics and Gut Health

One of the most significant factors that allows many yogurts to be beneficial for cholesterol management is their probiotic content. These live, beneficial bacteria have been shown to positively influence heart health and lipid metabolism through several mechanisms.

How Probiotics Influence Cholesterol

Bile Acid Deconjugation: Probiotic bacteria produce an enzyme called bile salt hydrolase (BSH). This enzyme breaks down bile salts in the gut, which are then less efficiently reabsorbed by the body. Since the body uses cholesterol to make new bile acids, this process effectively draws cholesterol out of the bloodstream.
Cholesterol Assimilation: Some probiotic strains can directly bind to and assimilate cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream.
Short-Chain Fatty Acid Production: The fermentation of fibers by gut bacteria, including probiotics, produces short-chain fatty acids like propionate. Propionate is believed to help inhibit cholesterol synthesis in the liver.

Studies involving specific probiotic strains, such as Lactobacillus acidophilus and Bifidobacterium lactis, have demonstrated a cholesterol-lowering effect in hypercholesterolemic subjects. Choosing yogurts that contain these specific strains can therefore be a strategic move for managing cholesterol levels.

Navigating the Fat and Sugar Content

Historically, the primary concern with dairy and cholesterol has revolved around saturated fat content, mainly found in full-fat products. This is why low-fat or non-fat options are frequently recommended for individuals with high cholesterol. However, a major pitfall to watch out for is the high sugar content often added to low-fat and flavored yogurts to improve taste. Excess added sugar can contribute to elevated triglycerides, another risk factor for heart disease. The best practice is to choose plain yogurt and add your own healthy mix-ins.

Recent research is also re-evaluating the role of fat in dairy. Some studies suggest that the saturated fat in fermented dairy like yogurt and cheese may have a neutral or even potentially beneficial effect on blood lipids, unlike the fat in milk or butter. For example, one study found that full-fat yogurt consumption led to more favorable blood lipid profiles compared to non-fat yogurt in a short-term trial. However, this area of research is still evolving, and for those with high cholesterol, the recommendation from major health organizations remains to choose lower-fat options.

Making a Smart Choice: A Comparison Table

To help guide your decision, here is a comparison of common yogurt types and their relevance for a heart-healthy diet.


Yogurt Type	Fat Content	Added Sugar	Probiotic Count	Overall Cholesterol Impact
Plain, Low-Fat/Non-Fat	Low to zero saturated fat.	Low to zero.	Often high.	Generally positive, ideal choice for heart health.
Plain Greek Yogurt	Varies (low-fat and non-fat options available).	None (unless specified).	High (straining concentrates probiotics).	Very beneficial, high in protein and often probiotics.
Flavored Yogurt	Varies.	High.	Varies.	Negative; high added sugar offsets any potential benefits.
Yogurt Drinks with Stanols/Sterols	Varies.	Varies.	Varies.	Specifically formulated and proven to lower cholesterol.
Full-Fat Yogurt	High saturated fat.	None (for plain).	Varies.	Potentially neutral, but higher saturated fat is a risk for those with existing high cholesterol.

Lifestyle Context and Overall Diet

It's important to remember that yogurt is not a magical cure for high cholesterol but rather one component of a broader, heart-healthy lifestyle. For maximum benefits, combine your smart yogurt choices with other positive dietary habits, such as:

Incorporating more fiber: Foods rich in soluble fiber, such as oats, beans, apples, and citrus fruits, help lower cholesterol.
Choosing healthy fats: Replace saturated and trans fats with unsaturated fats from sources like olive oil, nuts, seeds, and fatty fish rich in omega-3s.
Regular exercise: Physical activity is crucial for managing weight, raising HDL ('good') cholesterol, and reducing LDL ('bad') cholesterol.

Conclusion

Ultimately, you do not need to avoid yogurt if you have high cholesterol. In fact, when chosen wisely, it can be a valuable addition to your diet. The key is to be a discerning consumer. Choose plain, low-fat, or non-fat varieties and look for products containing specific probiotic strains that have been studied for their cholesterol-lowering effects, such as Lactobacillus acidophilus and Bifidobacterium lactis. Avoid flavored versions with excessive added sugar and remember that overall diet and lifestyle choices play the most significant role in managing heart health. For personalized advice, always consult your healthcare provider.

For more detailed nutritional guidance, visit the Heart Foundation website.

Frequently Asked Questions

Plain, low-fat, or non-fat Greek yogurt is an excellent choice for individuals with high cholesterol. It is rich in protein and often contains a higher concentration of probiotics due to the straining process.

Scientific studies suggest that certain probiotic strains, particularly Lactobacillus acidophilus and Bifidobacterium lactis, can have a modest cholesterol-lowering effect by interfering with cholesterol absorption and bile acid metabolism in the gut.

While some recent research has found a neutral or even beneficial effect for fermented full-fat dairy, major health organizations still recommend low-fat options for people with high cholesterol to reduce saturated fat intake. It's a safer and more established approach.

Flavored yogurts, especially those labeled 'low-fat,' are often loaded with high amounts of added sugars to improve taste. High sugar intake can raise triglycerides, which is another risk factor for heart disease.

Yes, yogurts or drinks fortified with plant stanols or sterols are clinically proven to help lower cholesterol. These compounds block some cholesterol absorption in the intestines and are considered one of the most effective single food interventions for lowering cholesterol.

A daily portion of 2 servings of plain, low-fat yogurt is often recommended as part of a balanced diet. However, moderation is key, and it should be part of an overall healthy eating pattern, not relied on exclusively.

Instead of pre-flavored varieties, you can add your own healthy flavors to plain yogurt, such as fresh or frozen fruit, a sprinkle of nuts, seeds, or a dash of cinnamon. This provides flavor and additional nutrients without unhealthy added sugars.