What Type of Milk Is Best If You Have High Cholesterol?

January 4, 2026 •

3 min read

According to the CDC, nearly 94 million U.S. adults aged 20 or older have high total cholesterol, making diet a critical component of managing heart health. While milk is a dietary staple, certain varieties can increase 'bad' LDL cholesterol due to high levels of saturated fat. Selecting the right type of milk is a simple yet effective step toward a heart-healthy diet.

Quick Summary

This guide details the best milk options for managing high cholesterol. It contrasts low-fat and skim dairy milk with cholesterol-free plant-based alternatives like oat, soy, and almond milk. It emphasizes the importance of reading nutrition labels to minimize saturated fat and added sugars while maximizing heart-healthy nutrients.

Key Points

Skim Milk is a Safe Dairy Choice: With minimal saturated fat and cholesterol, skim milk is the best dairy option for individuals managing high cholesterol.
Plant-Based Milks are Cholesterol-Free: Options like oat, soy, and almond milk are naturally free of cholesterol, with unsweetened varieties offering a heart-healthy alternative to dairy.
Oat and Soy Milks Offer Added Benefits: Oat milk contains beta-glucan fiber, and soy milk provides plant proteins and isoflavones, both of which are shown to help lower LDL cholesterol.
Check for Added Sugars: Always read the nutrition label on plant-based milks, as sweetened versions can contain high levels of sugar that are detrimental to heart health.
Consider Protein Content: If you rely on milk for protein, note that almond milk is typically lower in protein than dairy or soy milk, requiring you to source it from other foods.
Prioritize Low Saturated Fat: When comparing milks, focus on those with the lowest saturated fat content, as saturated fat has a greater impact on blood cholesterol levels than dietary cholesterol.

Dairy Milk: The Right Way

When choosing dairy milk, fat content is key. Whole milk is high in saturated fat and best avoided. Skim milk is a better choice due to its very low saturated fat and trace cholesterol. Low-fat (1% or 2%) milk has less saturated fat than whole milk but more than skim.

Plant-Based Milk Alternatives

Plant-based milks are naturally cholesterol-free and often lower in saturated fat than dairy. Choosing unsweetened varieties and checking for added sugars is important for heart health.

Oat Milk: Contains beta-glucan, a soluble fiber that can help lower LDL cholesterol. Opt for unsweetened.
Soy Milk: Soy protein and isoflavones in soy milk may help lower LDL cholesterol. Choose unsweetened.
Almond Milk: Unsweetened almond milk is low in calories, cholesterol-free, low in saturated fat, and contains monounsaturated fats. It is typically lower in protein.
Other Options: Flaxseed milk (omega-3s), cashew milk, and hemp milk can also be heart-healthy. Always check nutrition labels.

Comparison of Milk Options for High Cholesterol


Milk Type	Saturated Fat (per cup)	Cholesterol (per cup)	Key Benefits	Considerations
Skim (Fat-Free) Milk	~0.3g	~5mg	Rich in protein, calcium, and vitamin D. Very low in saturated fat.	Contains some cholesterol. Not for vegans.
Whole Milk	~4.5g	~24mg	High in protein, calcium, and vitamin D.	High in saturated fat and cholesterol. Not recommended.
Oat Milk (Unsweetened)	Low (check label)	0mg	Contains heart-healthy beta-glucan fiber, which lowers LDL cholesterol.	Some brands contain added sugars or oils. Check labels.
Soy Milk (Unsweetened)	Low (check label)	0mg	Contains plant proteins and isoflavones that help lower LDL cholesterol.	Check labels for added sugars and ensure adequate fortification.
Almond Milk (Unsweetened)	Low (check label)	0mg	Low in calories and saturated fat, rich in vitamin E and monounsaturated fats.	Generally low in protein. Check fortification.

Making the Best Choice for Your Health

Your best choice depends on diet, preferences, and health goals. Skim or low-fat dairy are good dairy options. Plant-based milks like unsweetened oat or soy offer cholesterol-lowering benefits beyond being cholesterol-free. Almond milk is a low-calorie choice but lower in protein. Always check nutrition labels for saturated fat and added sugars, and look for fortification.

Conclusion

For high cholesterol, skim dairy milk or unsweetened plant-based milks like oat, soy, and almond are recommended. Skim milk offers dairy nutrients with minimal saturated fat, while plant-based options provide a cholesterol-free base and may include heart-healthy fiber or fats. Focus on low saturated fat and sugar content. Consult a healthcare provider for personalized advice. For more information on heart-healthy eating, visit the American Heart Association.

Important Considerations for Heart-Healthy Milk Choices

Whole vs. Skim Milk

Whole milk's high saturated fat can raise LDL cholesterol; skim milk is lower in fat and cholesterol.

Fortified Plant-Based Milk

Fortified plant-based milks can provide calcium and vitamin D, but levels vary.

Oat Milk's Beta-Glucans

Oat milk's beta-glucan fiber helps lower LDL cholesterol.

Soy Milk's Protein Benefits

Soy milk's protein and isoflavones may help reduce LDL cholesterol.

Reading Nutrition Labels

Check labels for added sugars in plant-based milks, which can be detrimental to heart health.

Personalization is Key

Consult a healthcare professional for the best milk and diet for your needs.

Beyond Milk Selection

Managing high cholesterol involves a comprehensive healthy lifestyle, including diet and exercise.

Frequently Asked Questions

Yes, whole milk is not recommended for individuals with high cholesterol because it contains high levels of saturated fat, which can increase LDL ('bad') cholesterol.

Yes, oat milk contains beta-glucan, a soluble fiber that has been shown to help lower LDL cholesterol levels by binding to it in the gut and preventing its absorption.

Unsweetened almond milk is a good choice because it is naturally cholesterol-free, low in saturated fat, and contains heart-healthy monounsaturated fats. Just be aware of its lower protein content compared to other milks.

Soy milk can positively affect cholesterol levels by lowering LDL cholesterol, thanks to its plant proteins and isoflavones.

When shopping for milk alternatives, look for unsweetened varieties to avoid added sugars and check if the milk is fortified with calcium and vitamin D.

Yes, skim or fat-free milk is a good dairy choice for people with high cholesterol, as most of its fat and cholesterol content has been removed, minimizing its impact on LDL levels.

Fortified milks can be beneficial, especially fortified plant-based options, as they provide added nutrients like calcium and vitamin D without the saturated fat and cholesterol found in full-fat dairy.