Best and Worst Milks to Drink for Your Cholesterol Levels

By Amy KraftMedically Reviewed by Michael Cutler, DO, PhD

Reviewed: June 9, 2022

Medically Reviewed

Oksana Mizina/Shutterstock

The milk aisle is changing, now offering a growing number of options for what to pour on your cereal or drink down as a late-night snack. But what do the newer types of milk mean for your heart health if you have high cholesterol? Old-fashioned cow’s milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health. But too much of the saturated fat and cholesterol in whole milk — and even in 2 percent milk — may counteract those health benefits. When you’re trying to get to healthy cholesterol levels, you’ll want to limit the amount of saturated fat in your diet.

Alternative milks can provide similar nutritional benefits if you’re watching your cholesterol, are lactose intolerant, vegan, or allergic to certain proteins in cow’s milk; or if you simply prefer something other than cow’s milk. “People choose a milk based on tolerability and taste — in addition to health beliefs,” says Deborah Krivitsky, RD, a dietitian based in Boston. “Each milk will provide different pluses and minuses.”

Organic Cow’s Milk: Good for Protein, Bad for Cholesterol

Australian Scenics/Getty Images; Davide Illini/Stocksy

Whole cow’s milk contains around 160 calories, 5 grams (g) of saturated fat, and 35 milligrams (mg) of cholesterol in a 1 cup — or 8 ounce (oz) — serving. “It’s a tremendous source of protein and nutrients, contains essential vitamins and minerals, and provides a third of a person’s daily recommended intake of calcium,” Krivitsky says. Cow’s milk also contains potassium, which may help prevent high blood pressure (hypertension). What’s more, a study published in Food Science & Nutrition found that grass-fed dairy cows produce milk with the highest levels of omega-3 compared with other cows, which is important because omega-3s promote heart health.

But when it comes to your cholesterol levels, “high-fat dairy could get you into trouble,” says John Day, MD, a cardiologist in Salt Lake City. Saturated fat in your diet raises LDL (“bad”) cholesterol, which increases your risk of heart disease and stroke, according to the American Heart Association. If you drink cow’s milk, most doctors recommend low-fat or nonfat versions. A 1-cup serving of skim milk has around 83 calories, no saturated fat, and only 5 mg of cholesterol.

Raw Cow’s Milk: A Full Dairy Alternative, but at Great Risk

Getty Images; Kai Schwabe/Getty Images

Thinking about switching to raw cow’s milk, also known as unpasteurized milk? It has about the same amount of calories, saturated fat, and cholesterol as regular dairy milk. But pregnant women and children should avoid drinking raw milk and eating dairy products such as cheese made from raw milk, according to the American Academy of Pediatrics. Since raw milk doesn’t go through the process of pasteurization that kills potentially harmful bacteria — like salmonella, listeria, and E. coli — people with compromised immune systems are at higher risk of getting foodborne illness from it, though it has the potential to sicken anyone.

Soy Milk: No Cholesterol, but Could Be Missing Calcium

Marti Sans/Stocksy; Anthony Masteron/Getty Images

With 80 calories and only 2 g of fat per 1-cup serving, plain, light soy milk is a great alternative for people who are watching their cholesterol or cannot tolerate the lactose found in dairy milk. Because the source of soy milk is a plant, it has no cholesterol and only negligible amounts of saturated fat. Soy milk also contains 7 g of protein per serving, which is great for a heart-healthy diet. Twenty-five g per day of soy protein, like that found in soy milk and tofu, may also reduce your risk of heart disease, according to the National Institutes of Health. This may be due not just to the protein, but to soy’s high levels of polyunsaturated fats, minerals, vitamins, and fiber, as well as to its low levels of saturated fat. Still, Krivitsky says, it’s important to read the label to know what you’re getting: “Make sure there’s no added sugar and that it’s fortified with calcium.”

Almond Milk: No Cholesterol, but Low in Protein

Natalie Jeffcott/Stocksy; Lecic/Shutterstock

“Almonds are heart-healthy,” says cardiologist Dr. Day, who recommends almond milk to his heart patients. Unsweetened almond milk contains between 30 and 40 calories per 1-cup serving and has no saturated fat. And because it’s a plant-based milk, it also contains no cholesterol. Fortified versions contain the same amount of vitamin D as skim cow’s milk, and some brands even contain up to 50 percent more calcium. Almond milk also contains polyunsaturated fatty acids, which may lower LDL cholesterol and help maintain your body’s cells, according to the American Heart Association. Unfortunately, almond milk is also low in protein compared with cow’s milk and other milk alternatives, making it a less ideal choice.

To maintain a healthy heart, Day says, be sure to drink unsweetened almond milk. “The biggest issue with alternative milks is that most of them are sweetened,” he says. “Added sugar in any form can be dangerous to your heart.”

Oat Milk: Gluten Free, but Carbohydrate Heavy

Martí Sans/Stocksy

Oat milk is one of the newer options on the market. Made of combining oats with water and milling the mixture down into a fine consistency and strained, 1 cup of oat milk contains about 80 calories, and like other plant-based milks, no saturated fats or cholesterol. Additionally, oat milk has higher levels of vitamin B, which helps convert food into energy. While this does make for better cholesterol levels and heart health, oat milk does come with higher sugar carbohydrate levels than other milk alternatives, which can raise blood sugar levels and could put consumers at risk for diabetes.

Hemp Milk: No Cholesterol and Good for Magnesium

Renata Dobranska/Stocksy; Jean Cazals/GettyImages

Hemp milk comes from the seeds of the hemp plant (cannabis), but it doesn’t contain THC — the psychoactive ingredient in marijuana, which is a different variety of cannabis. With a flavor and consistency similar to almond milk, hemp milk is a good choice if you’re watching your cholesterol levels, are lactose intolerant, or if you have milk or soy allergies. A 1-cup serving of hemp milk contains 80 calories, 1/2 g of saturated fat, and no cholesterol. Hemp milk is packed with omega-3 fatty acids, especially heart-healthy alpha-linolenic acid. It’s also a good source of calcium and magnesium, both of which are essential for heart health. Getting enough magnesium helps your heart keep a normal rhythm, and having too little can lead to arrhythmias — irregular heart rhythms — like atrial fibrillation.

Coconut Milk Beverage: Healthy but Untested

Renata Dobranska/Stocksy; Jean Cazals/GettyImages

This option adds natural sweetness to your coffee, oatmeal, or cereal, and has only 45 calories in an 8-oz glass — and no cholesterol. One cup of unsweetened coconut milk beverage contains 4 g of saturated fat, but most of it is made up of medium-chain fatty acids, which may have some health advantages. “Some populations eat a lot of coconut and don’t get heart disease,” Day says.

But there’s not enough research to conclude that coconuts and coconut milk are a heart-healthy choice when you have high cholesterol.

“The final verdict is still out,” says Lavinia Butuza, RD, a nutritionist in Sacramento, California. “Heart patients need to be careful with anything coconut, and treat all saturated fats as the same, for now.”

Rice Milk: No Cholesterol, Very Low in Protein

Jef King/Getty Images; Eskymaks/Alamy

Cup for cup, rice milk is a plant-based milk that contains as much calcium as cow’s milk. A 1-cup serving of rice milk has 113 calories (just 30 more than in a cup of skim cow’s milk). Rice milk has no saturated fat, and no cholesterol — but like oat milk, it’s naturally higher in carbohydrates. Rice milk is also very low in protein, so if you do drink rice milk, be sure that you’re getting enough protein from other sources in your diet. “Protein is related to a heart-healthy diet,” Butuza says. “If you don’t get enough protein, you may be taking in too many carbs, and too much of that can turn into higher bad cholesterol levels.”

Goat’s Milk: Less Potent Than Cow’s Milk

Melanie DeFazio/Stocksy; Thinkstock

Goat’s milk can be a good option if you want a beverage with a similar nutritional profile to whole cow’s milk but you have trouble digesting lactose. On the downside, a 1-cup serving of goat’s milk is high in calories (168) and saturated fat (6.5 g), and it also contains 27 mg of cholesterol.

According to Mayo Clinic, limiting saturated fats in your diet can help reduce your blood cholesterol levels and lower your risk of coronary artery disease. High levels of cholesterol in your blood can lead to the plaque buildup in your arteries, called atherosclerosis — a condition that increases your risk of stroke and heart attack.

Butuza notes that it’s difficult to find a low-fat version of goat’s milk, and that it has fewer essential vitamins and minerals than cow’s milk. “There’s a lot less folate and B12 vitamin in goat’s milk,” Butuza says. And if it’s raw, she says, “There’s a risk of foodborne illness — unless you have a goat in your backyard.”

Camel’s Milk: Hard to Find but Rich in Vitamins

Leander Nardin/Stocksy; Cristina Mitchell/Stocksy

The latest craze to make its stamp on the milk market is camel’s milk. One 8-oz glass contains 107 calories, 3 g of saturated fat, and 17 g of cholesterol. And this milk option is packed with vitamins and minerals: According to research published May 2021 in the Saudi Journal of Biological Studies, camel’s milk has 3 to 5 times more vitamin C than cow’s milk and has anti-diabetic properties due to the high presence of insulin and insulin-like protein in the milk. It’s also a natural probiotic that can contribute to gut health.

This milk option is still hard to come by in the United States — and it’s expensive. “It’s certainly something to look out for, and it needs to be pasteurized,” says Krivitsky. As a note of caution: Camel’s milk may be one of the animal sources of the MERS coronavirus in the Middle East.

Additional reporting by Zachary Smith.

The best kinds of milk to reduce high cholesterol and risk of heart diseases

Read about the best plant-based milks that reduce cholesterol levels considerably

New Delhi: Rising cholesterol levels can be worrying and rightly so. High cholesterol, a waxy substance that causes plaque in arteries, restricting the flow of blood and oxygen to the heart, can be dangerous if not treated well in time.

Many different types of drinks contain compounds to help reduce or manage the levels of cholesterol. And according to health experts, milk is one such drink, which is rich in nutrients like calcium, phosphorous, vitamins A and B12, potassium, magnesium, zinc, and iodine.

Related News

Statins not necessary to manage high cholesterol, study says a vegan food can be just as effective as the drug

High Cholesterol: Know how “Phantom odour” indicates rising levels, increases risk of heart attack, stroke

A tea without caffeine; know all about blue tea and its amazing health benefits

According to the International Journal of Obesity, milk intake also leads to balanced systolic blood pressure, diastolic BP, LDL cholesterol, total cholesterol, triglycerides, C-reactive protein, and lower levels of HDL cholesterol and HbA1c.

And since the aisle of milk is changing, there are now a growing number of options available when it comes to drinking the beverage, which sometimes you can be allergic to. So, apart from the usual cow’s milk, there are a few plant-based options for you that are equally good when it comes to lowering cholesterol levels.

The best kinds of milk to improve cholesterol

Soy milk

Soy is low in saturated fats and replacing it with dairy milk can immensely help reduce and manage cholesterol. It has just 80 calories and only 2 gm of fat per one-cup serving along with high levels of polyunsaturated fats, minerals, vitamins, and fibre. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/

According to the Food and Drug Administration, consuming 25 gms of soy protein per day is an amazing way to include a diet low in saturated fat and cholesterol, and helps reduce the risk of heart disease by about 30 per cent.

Also, soy milk should preferably be consumed with little to no added sugars, salts, and fats.

Oat milk

Oats are loaded with beta-glucans that contain a gel-like substance that mixes with bile salts restricting cholesterol absorption, thereby reducing its levels.

A study, conducted by the Royal Society of Chemistry said that oat milk provides a more consistent reduction in cholesterol than solid oats, so people with heart issues should definitely drink at least a 250 ml glass full every day. https://pubs.rsc.org/fi/content/articlehtml/2018/fo/c7fo02006f

Oat milk is also very high in vitamin B, which helps convert food into energy.

Almond milk

Almonds are one of the best nuts that help improve heart health. Health experts recommend eating almonds and their low-calorie, dairy-free milk for heart patients.

Unsweetened almond milk contains between 30-40 calories per 1-cup serving and has zero saturated fat. And since it is plant-based milk, it also contains no cholesterol at all.

Fortified versions of almond milk contain the same amount of vitamin D, an essential nutrient, as skim cow’s milk.

According to the American Heart Association, almond milk is extremely high in polyunsaturated fatty acids that help lower LDL cholesterol levels and helps nourish body cells. Research also links oleic acid, which is the main fatty acid in almond oil, to beneficial changes in blood lipids. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642420/

Rice milk

Rice milk contains as much calcium as cow’s milk. A one-cup serving has 113 calories, no saturated fat, and no cholesterol — but like oat milk, it is naturally higher in carbohydrates.

Niacin and Vitamin B6 are present in a good quantity in rice milk. It also has the least amount of fat compared to all other alternatives, with only 1 gm per cup of unsaturated fat.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

What drinks lower cholesterol / high cholesterol: what to do – April 3, 2022

Kefir not only helps lower cholesterol, but also protects the liver

Photo: Daria Selenskaya / City portals

Share

the cause of atherosclerosis, heart disease and heart attack, says Dr. Peter. Downgrading is a must.

For many people, just changing their diet in favor of the right foods and drinks will be effective. What habits work to lower cholesterol?

If you have high cholesterol or are at risk, doctors always recommend that you start by reviewing your lifestyle and diet. This is often enough to keep your heart healthy and lower “bad” cholesterol.

But patients often fixate exclusively on what to eat, but do not watch what they drink. Meanwhile, drinking habits also greatly affect the level of “bad” cholesterol. Here is the scientific evidence for this.

Tea is the most popular drink after water. What is black, what is green is obtained from the same plant, the beneficial properties of which are described in a variety of studies.

Tea can support heart health thanks to the phytonutrients flavonoids it contains. These are natural plant compounds that help lower cholesterol levels and improve blood vessel health.

In a study published in the journal Advances in Nutrition analyzed 37 papers on tea. It has been proven that those who drink 2-3 cups of tea per day (black, green, oolong – semi-fermented) have an 8-12% lower risk of heart disease compared to those who do not drink tea at all.

This is an excellent drink that supports health and provides the body with essential nutrients, vitamins and minerals. An important nuance: we are talking about natural juice without added sugar.

Regular consumption of orange juice can lower cholesterol levels, including “bad” cholesterol. This is stated in a study published in Phytotherapy Research.

The bright crimson color of the pomegranate comes from polyphenolic pigments, micronutrients that reduce inflammation and stimulate blood circulation. Also, these fruits are rich in flavonoids, lignans and triterpenes. Many of these compounds are antioxidants that help lower bad cholesterol levels.

There are a number of studies showing that 100% pomegranate juice improves heart health. It can help reduce levels of oxidized low-density lipoprotein to slow the buildup of plaque in the arteries.

Pomegranate juice is also a good source of vitamin C, supports healthy digestion and reduces the risk of cancer and Alzheimer’s disease.

Decades of research proves that oats are effective in lowering cholesterol levels. It contains a unique type of soluble fiber, beta-glucan, which is effective in lowering blood cholesterol levels. Just 3 grams of fiber a day can help lower your cholesterol levels by 8-23%.

Concentrated source of beta-glucans – oat milk. Several studies show that drinking oat milk, compared to other plant-based drinks, can help lower cholesterol levels by 6%. Important: the drink must be sugar-free.

Almond milk has similar properties. The popular walnut is rich in monounsaturated fatty acids, which can lower “bad” cholesterol levels.

This drink is definitely worth adding to your daily diet: kefir has many health benefits.

According to nutritionist Zyulal Yalchin, kefir contains many organic acids, thanks to which the drink can prevent the biosynthesis of “bad” cholesterol. By the way, these same acids protect the liver and help proteins to be better absorbed.

This drink (100% juice), like tomatoes, contains the substance lycopene, which protects the heart and blood vessels and lowers cholesterol, according to experts from the European Federation of Internal Medicine.

Lycopene is better absorbed after heat treatment, but fresh juice is also very useful. It is worth making sure that there is not too much salt in it. Sodium is harmful to the heart and blood vessels.

There is evidence that good (!) red wine in moderation (150 ml per day) is good for the heart. Research suggests that several bioactive compounds in red wine may lower cholesterol levels, including resveratrol, catechins, epicatechin, quercetin, and anthocyanins.

But there is a caveat: if you don’t drink alcohol, then you don’t even have to start. And what else is important to understand about alcohol: more does not mean better. Alcoholic damage to the liver leads to a violation of cholesterol metabolism and contributes to the development of atherosclerosis with all the sad consequences that come from this.

Previously, a narcologist warned readers of Dr. Peter that any alcohol consumption is always an entry into a certain medical risk zone. According to the expert, beer is clearly recognized as the leader in terms of harm caused among alcoholic beverages.

Related

• June 30, 2022, 18:00

  Teeth chattering: the ice diet is gaining popularity around the world. Finding out how to eat cold food and lose weight0081

• April 01, 2022, 15:00

  They can be seen in the mirror: doctors named signs that say that the liver can soon refuse

• March 13, 2022, 10:00

  5 harmful products, which are actually useful

Anna Mayskaya

cholesterol AL6

Did you see a typo? Select the fragment and press Ctrl+Enter

COMMENTS30

Read all comments

Guest

Log in

Named a simple product from “bad” cholesterol

29.12.2021 at 11:37

Society

3873

Share

To reduce the level of “bad” cholesterol (LDL) in the body, you need to balance the diet. Experts advised adding healthier foods to the menu. For example, doctors recommended replacing whole milk with almond milk.

Photo: pexels.com.

According to HealthLine, whole milk can increase the level of low-density lipoprotein (LDL – “bad” cholesterol) in the blood. At the same time, experts called almond milk a healthier alternative.

Thus, almond milk contains approximately 20 calories per 100 ml. In addition, the drink does not contain saturated fats.

According to the National Health Service (NHS), people with elevated “bad” cholesterol should avoid foods rich in saturated fats (processed meats, sausages and sausages; butter and ghee; lard; cream and hard cheese; cakes and biscuits; products with coconut or palm oil).

Subscribe

Authors: