Which Type of Milk Is Best for Lowering Cholesterol?

January 9, 2026 •

4 min read

According to the CDC, nearly one in three American adults has high cholesterol, increasing their risk for heart disease and stroke. Making mindful dietary choices, such as choosing the right milk, is a simple yet effective strategy for managing your cholesterol levels. But which type of milk is best for lowering cholesterol?

Quick Summary

This guide provides a detailed comparison of various dairy and plant-based milks, analyzing their nutritional profiles to determine their effect on cholesterol. It reviews the benefits of milks rich in soluble fiber and unsaturated fats while cautioning against those high in saturated fat and added sugars. Practical advice for incorporating heart-healthy options into your diet is included.

Key Points

Oat milk contains soluble fiber (beta-glucan): This specific fiber helps actively lower LDL cholesterol by binding to it in the gut.
Soy milk's plant proteins help reduce cholesterol: Compounds like glycinin and isoflavones in soy have been shown to lower LDL cholesterol levels effectively.
Low-fat and skim dairy milk are better than whole milk: These reduced-fat options contain significantly less saturated fat, which is the primary dietary driver of high LDL cholesterol.
Unsweetened milks are crucial for heart health: Added sugars can negate the cholesterol-lowering benefits of any milk, so opt for unsweetened varieties whenever possible.
A balanced diet is key for cholesterol management: Choosing the right milk is most effective when combined with an overall diet rich in fruits, vegetables, and whole grains, and low in saturated fats.

Understanding Cholesterol and Milk

Cholesterol is a waxy, fat-like substance that is vital for building healthy cells. However, when levels of Low-Density Lipoprotein (LDL), or "bad" cholesterol, become too high, it can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke. The type of fat you consume plays a much larger role in influencing blood cholesterol than the amount of dietary cholesterol itself. Saturated and trans fats, in particular, are known culprits for raising LDL cholesterol. For this reason, selecting milk with a low saturated fat content or with beneficial compounds like soluble fiber is key for a heart-healthy diet.

The Plant-Based Advantage: Oat Milk and Soy Milk

Plant-based milks often offer a significant advantage for those looking to manage their cholesterol. Many are naturally cholesterol-free and contain beneficial nutrients that actively help lower LDL levels.

Oat Milk: The Soluble Fiber Star

Oat milk stands out as a cholesterol-friendly choice due to its high concentration of beta-glucan, a form of soluble fiber. This fiber creates a gel-like substance in the gut that binds with cholesterol and prevents its absorption into the bloodstream. Studies have shown that consuming oat milk can significantly lower both total and LDL cholesterol. To maximize this benefit, opt for an unsweetened variety to avoid counteracting the health benefits with added sugars.

Soy Milk: A Protein Powerhouse

Soy milk has long been recognized for its cholesterol-lowering properties, thanks to its unique protein composition and isoflavone content. Soybeans contain proteins called glycinin and B-conglycinin, which have been shown to help reduce LDL cholesterol levels. Research has also shown that consuming soy protein can help lower LDL cholesterol by up to 10%. When choosing soy milk, remember to pick an unflavored, unsweetened version to get the maximum heart-health benefits.

Other Plant-Based Options: Almond and Flaxseed Milk

While not as potent as oat or soy milk, other plant-based options can be beneficial. Almond milk is naturally low in saturated fat and is often fortified with calcium and vitamin D. Though it doesn't contain the soluble fiber of oats, it's a heart-healthy choice when unsweetened. Flaxseed milk is another option, rich in heart-healthy omega-3 fatty acids, which can also help in managing cholesterol levels.

The Dairy Dilemma: Choosing Wisely

For those who prefer dairy, the fat content is the most critical factor. The saturated fat in whole milk can contribute to higher LDL cholesterol levels.

Skim and Low-Fat Milk: The Better Dairy Option

Opting for skim (fat-free) or low-fat (1% or 2%) milk is the best dairy option for cholesterol management. These versions provide essential nutrients like calcium and protein with significantly less saturated fat than whole milk. The Heart Foundation specifically recommends reduced-fat dairy products for individuals with high cholesterol.

Full-Fat Dairy: Use with Caution

Whole milk contains the highest amount of saturated fat and cholesterol among dairy milks, and should be limited or avoided by those with high cholesterol. Full-fat dairy products like butter and cream are also not considered part of a heart-healthy eating pattern.

Comparison Table: Milk Types for Cholesterol Management


Milk Type	Cholesterol Content	Saturated Fat	Soluble Fiber (Beta-glucan)	Special Features	Recommended for Lowering Cholesterol	Best For
Oat Milk (Unsweetened)	Cholesterol-Free	Very Low	High	Contains beta-glucan, shown to lower LDL	Yes	Active cholesterol reduction
Soy Milk (Unsweetened)	Cholesterol-Free	Very Low	Minimal	Contains soy protein and isoflavones proven to reduce LDL	Yes	Protein source, active cholesterol reduction
Almond Milk (Unsweetened)	Cholesterol-Free	Very Low	Minimal	Naturally low in calories, often fortified with calcium	Yes (as a low-fat option)	General low-fat alternative
Skim/Fat-Free Dairy	Very Low	Very Low	None	Excellent source of calcium and protein	Yes	Maintaining low saturated fat intake
Low-Fat Dairy (1%/2%)	Low	Low	None	Good source of calcium and protein with less fat than whole milk	Yes	Transitioning from whole milk
Whole Dairy Milk	Moderate	High	None	Highest in saturated fat and calories	No	Should be limited

Conclusion: Your Best Milk Choice

For those actively seeking to lower their cholesterol, unsweetened oat milk and soy milk are the most effective options. Oat milk's soluble fiber, beta-glucan, is particularly potent in binding and removing cholesterol from the body. Soy milk's unique proteins and isoflavones also provide a significant LDL-lowering effect. If you prefer dairy, choosing skim or low-fat varieties is crucial for limiting saturated fat intake. Ultimately, the best choice depends on individual taste and dietary needs, but opting for heart-healthy, low-saturated-fat options is a powerful step toward better heart health. For a comprehensive overview of a heart-healthy eating pattern, consider exploring resources from reputable organizations like the American Heart Association.

Disclaimer: This article provides general information and should not replace professional medical advice. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have high cholesterol or other health concerns.

Frequently Asked Questions

Oat milk is a powerful tool for lowering cholesterol due to its beta-glucan content, but it should be part of a broader heart-healthy diet and lifestyle. Relying on any single food item is not a substitute for a balanced approach that includes exercise and other healthy food choices.

Full-fat dairy, such as whole milk, is high in saturated fat and should be limited or avoided if you have high cholesterol. Reduced-fat or skim versions are the better dairy option for heart health.

No, almond milk does not lower cholesterol as effectively as oat milk. While it's a healthy, low-fat alternative, it lacks the high levels of soluble fiber (beta-glucan) found in oat milk that actively works to reduce LDL cholesterol.

Choose fortified plant-based milk to ensure you are getting essential nutrients like calcium and vitamin D, which are typically found in dairy milk. Always check the label to ensure no sugar has been added during fortification.

Research has shown that consuming around 25 grams of soy protein per day, which equates to about two large glasses of soy milk, can have a beneficial effect on LDL cholesterol levels.

Dietary cholesterol is the cholesterol consumed from foods, primarily animal products. Blood cholesterol is the cholesterol level measured in your blood. For most people, the amount of dietary cholesterol you eat does not have as significant an impact on blood cholesterol as the amount of saturated and trans fat you consume.

To further lower cholesterol, focus on eating a diet rich in soluble fiber (from oats, beans, fruits, and vegetables), unsaturated fats (from nuts, seeds, and healthy oils), and fish rich in omega-3s. Limiting processed foods, saturated fats, and alcohol is also recommended.