What is the best milk to use if you have high cholesterol? A complete guide

Over 102 million American adults have total cholesterol levels of 200 mg/dL or higher, according to the Centers for Disease Control and Prevention. For those looking to manage their cholesterol, making informed choices about everyday dietary staples like milk is essential. For this reason, knowing what is the best milk to use if you have high cholesterol is a critical step in a heart-healthy diet.

Quick Summary

Selecting unsweetened plant-based milks like oat, soy, or almond, or choosing fat-free dairy milk like skim, is key for managing high cholesterol. These options contain less saturated fat compared to whole milk, helping to lower LDL ("bad") cholesterol levels for better heart health.

Key Points

• Prioritize low saturated fat: For high cholesterol, the most important factor when choosing milk is selecting an option low in saturated fat.

• Choose unsweetened plant-based milks: Oat, soy, and almond milks are excellent cholesterol-free alternatives, with oat and soy offering additional cholesterol-lowering properties.

• Opt for skim or low-fat dairy: If you prefer cow's milk, choose fat-free (skim) or 1% milk to minimize saturated fat and cholesterol intake.

• Avoid whole milk and full-fat dairy: Full-fat dairy products are high in saturated fat and should be limited or avoided to help manage high cholesterol.

• Check for added sugars: Regardless of the milk type, always read the nutrition label to ensure there are no added sugars, which can negatively impact heart health.

• Look for fortification: Many plant-based milks are fortified with vitamins and minerals like calcium and vitamin D, but it's important to confirm on the label.

Understanding the Impact of Fat on Cholesterol

High levels of low-density lipoprotein (LDL), or "bad" cholesterol, can increase your risk of heart disease. Dietary fats, especially saturated fats, are known to raise LDL cholesterol. Whole milk contains a high concentration of saturated fat, while skim and low-fat dairy milks have significantly less. Plant-based milk alternatives are naturally cholesterol-free and often lower in saturated fat.

Top Milk Choices for Managing High Cholesterol

When managing high cholesterol, prioritize milk options low in saturated fat and free of cholesterol. Some plant-based milks offer additional heart benefits.

Oat Milk: The Soluble Fiber Star

Oat milk contains beta-glucan, a soluble fiber that binds to cholesterol in the digestive tract, aiding its removal from the body. It is cholesterol-free, low in saturated fat, and provides a creamy texture. Choose unsweetened varieties to avoid added sugars.

Soy Milk: A Protein-Rich Alternative

Soy milk is a heart-healthy alternative, being low in saturated fat and cholesterol-free. Studies suggest soy protein can help lower LDL cholesterol, possibly due to its protein, polyunsaturated fats, and isoflavones. Opt for unsweetened, fortified versions.

Almond Milk: Heart-Healthy and Low-Calorie

Unsweetened almond milk is low in calories, with no saturated fat or cholesterol. Almonds provide monounsaturated fats and vitamin E, supporting heart health. It's a good low-calorie choice, especially when fortified with calcium and vitamin D. Choose unsweetened options to avoid extra sugars.

Skim and Low-Fat Dairy Milk

For dairy preferences, skim (fat-free) and low-fat (1%) cow's milk are recommended by the American Heart Association. They significantly reduce saturated fat intake compared to whole milk. Skim milk has minimal saturated fat and cholesterol while offering calcium and vitamin D. Transitioning gradually from whole to lower-fat options can help with taste adjustment.

What to Limit and Avoid

High-Fat Dairy

Whole milk and other full-fat dairy products are high in saturated fat and cholesterol, which can raise LDL levels. Limit or avoid these if you have high cholesterol.

Coconut Milk

Coconut milk is high in saturated fat. While cholesterol-free, its effect on cholesterol is debated, with some studies suggesting it can raise LDL. Use it in moderation if you have high cholesterol.

Sweetened Milk Products

Avoid sweetened milks due to high added sugar content, which negatively impacts cholesterol and heart health. Always check labels for added sugars.

Comparing Cholesterol-Friendly Milk Options

For those with high cholesterol, choosing milk options low in saturated fat is key. Unsweetened oat milk, soy milk, and almond milk are cholesterol-free plant-based choices. Oat milk contains beta-glucan fiber that helps remove cholesterol, soy milk's protein may lower LDL, and almond milk is low-calorie with heart-healthy fats. Skim or low-fat dairy milk is also recommended by the American Heart Association to reduce saturated fat intake compared to whole milk.

Practical Tips for Making the Switch

• Read the Label: Check for saturated fat, cholesterol, and added sugars.
• Make Gradual Changes: Transition from whole milk to lower-fat options over time.
• Fortification Matters: Look for calcium and vitamin D fortification in plant-based milks.
• Add Your Own Flavor: Use natural flavors like fruit or cinnamon instead of pre-sweetened milks.
• Contextualize Your Diet: Milk choice is part of a broader heart-healthy diet.

Conclusion

To manage high cholesterol, select milks low in saturated fat and with potential benefits. Unsweetened oat and soy milks offer soluble fiber and protein that can lower cholesterol. Skim and low-fat dairy are also good choices for their nutrient content and lower fat than whole milk. Avoid high-fat and sweetened options, and always check nutritional labels for informed decisions. The American Heart Association recommends low-fat dairy for those with high cholesterol.

References

• About High Cholesterol (LDL), Medically Reviewed by the CDC. CDC.org.
• Best Milk to Lower Cholesterol?, Healthline, September 03 2025.
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• Soymilk Can Improve Heart Health by Lowering Blood Pressure and ..., sniglobal.org, August 22 2024.
• Best and Worst Milks to Drink for Your Cholesterol Levels, everydayhealth.com, February 12 2025.
• Best Milk to Lower Cholesterol?, Healthline, September 03 2025.
• Best Milk to Lower Cholesterol?, Healthline, September 03 2025.
• Cholesterol In Milk: Balancing Nutrition And Heart Health, Fitelo, March 07 2025.
• Dairy Products: Milk, Yogurt and Cheese - American Heart Association, heart.org, December 20 2023.
• Best and Worst Milks to Drink for Your Cholesterol Levels, everydayhealth.com, February 12 2025.
• Almond milk for cholesterol control and weight management, timesofindia.indiatimes.com, September 25 2025.
• Dairy and Heart Health, Heart Foundation, May 19 2025.
• Best and Worst Milks to Drink for Your Cholesterol Levels, everydayhealth.com, February 12 2025.
• Is milk bad for people with high cholesterol? Understand how ..., timesofindia.indiatimes.com, July 31 2025.
• Is full-fat milk good for you?, British Heart Foundation, September 16 2020.
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• Is drinking milk bad for high cholesterol?, Healthshots, March 07 2025.
• Dairy and Heart Health, Heart Foundation, May 19 2025.

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Frequently Asked Questions

Does skim milk help lower cholesterol?

Skim milk, or fat-free dairy milk, is a good choice for managing cholesterol because it is very low in saturated fat and contains minimal cholesterol. It provides calcium and vitamin D without substantially increasing LDL (bad) cholesterol levels.

Is almond milk beneficial for high cholesterol?

Yes, unsweetened almond milk is a great option for high cholesterol. It contains no saturated fat or cholesterol and is a source of heart-healthy monounsaturated fats. Choosing unsweetened varieties is key to avoid added sugars.

What is the primary benefit of oat milk for cholesterol?

The primary benefit of oat milk is its beta-glucan content. This soluble fiber forms a gel-like substance in your gut that binds to cholesterol and helps remove it from your body, effectively lowering LDL cholesterol levels.

Is it okay to drink whole milk with high cholesterol?

It is not recommended to regularly consume whole milk if you have high cholesterol. Whole milk is high in saturated fat and cholesterol, which can increase your LDL levels. Health experts advise limiting or avoiding high-fat dairy.

Can I use coconut milk if I have high cholesterol?

Coconut milk is high in saturated fat, and its impact on cholesterol is debated. While some research is conflicting, it is best to use coconut milk in moderation if you have high cholesterol and treat its saturated fat content like any other high-fat source.

What should I look for on the milk label?

When comparing milk options for high cholesterol, you should always check the nutrition label for saturated fat and added sugar content. Look for fortified options to ensure you are getting enough calcium and vitamin D, especially with plant-based milks.

How does soy milk help lower cholesterol?

Soy milk can help lower cholesterol because soy protein has been shown to reduce LDL cholesterol. It is also naturally low in saturated fat and contains beneficial compounds like isoflavones and polyunsaturated fats that support heart health.