Which Milk is Best for High Triglycerides?

October 25, 2025 •

3 min read

According to the American Heart Association, having high triglycerides can increase your risk of heart disease and stroke. This makes understanding dietary choices, including which milk is best for high triglycerides, a crucial part of a heart-healthy lifestyle.

Quick Summary

This guide provides an overview of the best milk options for those with high triglycerides, comparing low-fat cow's milk and various plant-based alternatives to help you make informed dietary choices for better heart health.

Key Points

Prioritize Skim Milk: Skim or fat-free cow's milk is the best dairy option due to its very low saturated fat content.
Avoid Whole Milk: Whole milk is high in saturated fat and should be avoided to prevent increasing triglyceride levels.
Choose Low-Fat Dairy: 1% and 2% cow's milk are acceptable, low-fat alternatives for those who find skim milk too thin.
Opt for Unsweetened Plant Milks: If choosing plant-based options, always select unsweetened varieties like soy, almond, or hemp milk to avoid hidden sugars.
Read Labels Carefully: Always check the nutrition facts on plant-based milk products for added sugars and fats.
Combine with a Healthy Diet: Your milk choice should complement a broader diet low in refined carbs, sugar, and saturated fats for best results.
Consider Soy Milk: Soy milk, in particular, may help lower triglycerides due to its natural isoflavones.
Hemp Milk is Nutrient-Dense: Hemp milk provides healthy omega-3 and omega-6 fatty acids with low saturated fat.

Understanding Triglycerides and Your Diet

Triglycerides are a type of fat found in your blood. Your body uses them for energy. When you consume more calories than you burn, especially from carbohydrates, your body stores the excess as triglycerides in fat cells. High levels of triglycerides in the blood are associated with an increased risk of heart disease, metabolic syndrome, and pancreatitis. Making dietary adjustments is a primary strategy for managing these levels.

Dietary fats, particularly saturated fats, play a significant role in increasing triglyceride levels. Therefore, reducing your intake of high-fat foods, including certain dairy products, is a key recommendation. This is where the type of milk you choose can make a difference.

The Verdict: Skim or Low-Fat Dairy

For those who prefer cow's milk, the clear winners for managing high triglycerides are skim and low-fat (1% or 2%) versions. Whole milk, with its higher saturated fat content, should be avoided.

Skim Milk: Also known as fat-free milk, this option has virtually no saturated fat, making it an excellent choice. It still provides essential nutrients like protein, calcium, and vitamin D without the added fat that can raise triglycerides. A 2018 study even suggested that non-fat milk can help reduce postprandial (after-meal) triglycerides in those on a high-fat diet.
1% and 2% Milk: These are good compromises for those who find skim milk too thin. They contain reduced amounts of saturated fat compared to whole milk while providing a similar nutritional profile. Opting for 1% over 2% will provide slightly less fat.

Plant-Based Alternatives: A Closer Look

If you are lactose intolerant, vegan, or simply prefer plant-based milks, several options are suitable for a low-triglyceride diet. However, it's crucial to read the labels carefully, as some brands add sugars or other ingredients that can negatively affect triglyceride levels.

Soy Milk: Soy protein has been shown to help lower blood triglyceride levels due to its isoflavone content. Opt for unsweetened soy milk to avoid added sugars.
Almond Milk: Unsweetened almond milk is naturally low in fat and calories. It's a great, light alternative, but be mindful of sweetened varieties and check labels for added sugars.
Hemp Milk: Made from ground, soaked hemp seeds, hemp milk is high in healthy fats, particularly omega-3 and omega-6 fatty acids, and low in saturated fat. Some research suggests it may help lower cholesterol levels.
Oat Milk: Unsweetened oat milk is generally low in saturated fat. It contains soluble fiber (beta-glucan), which may offer some heart-health benefits. As with other plant-based options, ensure you choose an unsweetened variety.

A Comparison of Milk Types


Type of Milk	Best for High Triglycerides?	Key Nutritional Information	Considerations
Skim Milk	Yes, highly recommended	Very low in fat, high in protein, calcium, vitamin D	Excellent choice; virtually no saturated fat
1% / 2% Milk	Good option	Reduced fat content, good source of protein and calcium	A moderate choice for those preferring some creaminess
Whole Milk	No, should be avoided	High in saturated fat and calories	Significantly increases triglyceride levels; avoid
Unsweetened Soy Milk	Yes, recommended	Low saturated fat, contains heart-healthy isoflavones	Check for added sugars; a great alternative
Unsweetened Almond Milk	Yes, recommended	Very low in calories and fat	Check for added sugars; may lack protein
Unsweetened Hemp Milk	Yes, recommended	Low saturated fat, good source of omega-3s and omega-6s	Can have an earthy flavor; nutritious
Unsweetened Oat Milk	Yes, recommended	Low in saturated fat, contains beta-glucan	Check for added sugars; can be higher in carbs

Making the Right Choice for You

Choosing the right milk is just one part of a comprehensive strategy for managing high triglycerides. While skim and plant-based milks are excellent choices, your overall diet and lifestyle are what truly make a difference. Incorporating more fiber-rich foods, fruits, and vegetables, and reducing your intake of refined carbohydrates and sugar are also critical. Regular exercise and maintaining a healthy weight are equally important components of managing triglyceride levels.

Conclusion: Prioritize Low-Fat Options

When it comes to answering which milk is best for high triglycerides, the evidence points towards low-fat and fat-free options. Skim cow's milk and unsweetened plant-based milks like soy, almond, and hemp are the safest bets for your heart health. By being mindful of the saturated fat and sugar content in your milk, and incorporating these choices into an overall healthy diet, you can take a positive step towards managing your triglyceride levels and reducing your risk of heart disease.

For more information on dietary guidelines, consult reputable health organizations like the American Heart Association (heart.org).

Frequently Asked Questions

Yes, whole milk contains a higher amount of saturated fat, which can contribute to increased triglyceride levels in the blood and should be avoided by those with high triglycerides.

No, unsweetened oat milk is generally a good option as it is low in saturated fat. However, it's important to choose an unsweetened variety to avoid added sugars that can raise triglyceride levels.

Unsweetened almond milk is a low-fat, low-calorie option that is a good alternative to whole milk. By choosing it over high-fat dairy, you are making a positive dietary change that can support triglyceride management.

You should avoid full-fat or whole milk, as well as any flavored milks with high amounts of added sugar, as these can increase your triglyceride levels.

Yes, unsweetened soy milk is a good choice. Studies have shown that soy protein, found in soy milk, can help reduce blood triglyceride levels.

Yes, choosing milk fortified with nutrients like calcium and vitamin D is beneficial for bone health. Most low-fat dairy and plant-based milks come fortified, so just ensure they are low in saturated fat and sugar.

While your milk choice is important, it is just one part of the bigger picture. Your overall diet, including limiting refined carbohydrates, sugar, and unhealthy fats, along with regular exercise, is most critical for managing high triglycerides.