About all

Skimmed milk cholesterol: Best and Worst Milks to Drink for Your Cholesterol Levels

Best and Worst Milks to Drink for Your Cholesterol Levels

By Amy KraftMedically Reviewed by Michael Cutler, DO, PhD


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.

Effect of whole milk compared with skimmed milk on fasting blood lipids in healthy adults: a 3-week randomized crossover study

Save citation to file


Summary (text)PubMedPMIDAbstract (text)CSV

Add to Collections

  • Create a new collection
  • Add to an existing collection

Name your collection:

Name must be less than 100 characters

Choose a collection:

Unable to load your collection due to an error
Please try again

Add to My Bibliography

  • My Bibliography

Unable to load your delegates due to an error
Please try again

Your saved search

Name of saved search:

Search terms:

Test search terms



Which day?

The first SundayThe first MondayThe first TuesdayThe first WednesdayThe first ThursdayThe first FridayThe first SaturdayThe first dayThe first weekday

Which day?


Report format:

SummarySummary (text)AbstractAbstract (text)PubMed

Send at most:

1 item5 items10 items20 items50 items100 items200 items

Send even when there aren’t any new results

Optional text in email:

Create a file for external citation management software

Randomized Controlled Trial

. 2018 Feb;72(2):249-254.

doi: 10.1038/s41430-017-0042-5.

Epub 2017 Dec 11.

Sara Engel 
, Mie Elhauge 
, Tine Tholstrup 



  • 1 Faculty of Science, Department of Nutrition, Exercise and Sports, University of Copenhagen, Rolighedsvej 30, DK-1958, Frederiksberg, Denmark. [email protected].
  • 2 Faculty of Science, Department of Nutrition, Exercise and Sports, University of Copenhagen, Rolighedsvej 30, DK-1958, Frederiksberg, Denmark.
  • PMID:


  • DOI:

    10. 1038/s41430-017-0042-5

Randomized Controlled Trial

Sara Engel et al.

Eur J Clin Nutr.

2018 Feb.

. 2018 Feb;72(2):249-254.

doi: 10.1038/s41430-017-0042-5.

Epub 2017 Dec 11.


Sara Engel 
, Mie Elhauge 
, Tine Tholstrup 


  • 1 Faculty of Science, Department of Nutrition, Exercise and Sports, University of Copenhagen, Rolighedsvej 30, DK-1958, Frederiksberg, Denmark. [email protected].
  • 2 Faculty of Science, Department of Nutrition, Exercise and Sports, University of Copenhagen, Rolighedsvej 30, DK-1958, Frederiksberg, Denmark.
  • PMID:


  • DOI:




Dietary guidelines have for decades recommended choosing low-fat dairy products due to the high content of saturated fat in dairy known to increase blood concentration of LDL cholesterol. However, meta-analyses including observational studies show no association between overall dairy intake and risk of cardiovascular disease and even point to an inverse association with type 2 diabetes. The objective was to compare the effects of whole milk (3.5% fat) with skimmed milk (0.1% fat) on fasting serum blood lipids, insulin, and plasma glucose in healthy subjects.


A randomized, controlled 2 × 3-week crossover dietary intervention in 18 healthy adults randomly assigned to a sequence of treatments consisting of 0.5 L/d of whole milk and skimmed milk as part of their habitual diet. A total of 17 subjects completed the intervention.


Whole milk increased HDL cholesterol concentrations significantly compared to skimmed milk (P < 0.05). There were no significant differences between whole milk and skimmed milk in effects on total and LDL cholesterol, triacylglycerol, insulin, and glucose concentrations.


Intake of 0.5 L/d of whole milk did not adversely affect fasting blood lipids, glucose, or insulin compared to skimmed milk. Moreover, intake of whole milk increased HDL cholesterol concentration compared to skimmed milk. These findings suggest that if the higher energy content is taken into account, whole milk might be considered a part of a healthy diet among the normocholesterolemic population.

Trial registration:

ClinicalTrials.gov NCT03052582.

Similar articles

  • Effect of modified dairy fat on postprandial and fasting plasma lipids and lipoproteins in healthy young men.

    Tholstrup T, Sandström B, Hermansen JE, Hølmer G.

    Tholstrup T, et al.
    Lipids. 1998 Jan;33(1):11-21. doi: 10.1007/s11745-998-0175-0.
    Lipids. 1998.

    PMID: 9470169

    Clinical Trial.

  • Does fat in milk, butter and cheese affect blood lipids and cholesterol differently?

    Tholstrup T, Høy CE, Andersen LN, Christensen RD, Sandström B.

    Tholstrup T, et al.
    J Am Coll Nutr. 2004 Apr;23(2):169-76. doi: 10.1080/07315724.2004.10719358.
    J Am Coll Nutr. 2004.

    PMID: 15047684

    Clinical Trial.

  • The effect of UHT-processed dairy milk on cardio-metabolic risk factors.

    Hansen CK, Klingenberg L, Larsen LB, Lorenzen JK, Sørensen KV, Astrup A.

    Hansen CK, et al.
    Eur J Clin Nutr. 2017 Dec;71(12):1463-1466. doi: 10.1038/ejcn.2017.22. Epub 2017 Mar 15.
    Eur J Clin Nutr. 2017.

    PMID: 28294173

    Clinical Trial.

  • Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials.

    de Goede J, Geleijnse JM, Ding EL, Soedamah-Muthu SS.

    de Goede J, et al.
    Nutr Rev. 2015 May;73(5):259-75. doi: 10.1093/nutrit/nuu060. Epub 2015 Mar 29.
    Nutr Rev. 2015.

    PMID: 26011901


  • Influence of dairy product and milk fat consumption on cardiovascular disease risk: a review of the evidence.

    Huth PJ, Park KM.

    Huth PJ, et al.
    Adv Nutr. 2012 May 1;3(3):266-85. doi: 10.3945/an.112.002030.
    Adv Nutr. 2012.

    PMID: 22585901
    Free PMC article.


See all similar articles

Cited by

  • Associations between dairy fat intake, milk-derived free fatty acids, and cardiometabolic risk in Dutch adults.

    Li KJ, Brouwer-Brolsma EM, Fleuti C, Badertscher R, Vergères G, Feskens EJM, Burton-Pimentel KJ.

    Li KJ, et al.
    Eur J Nutr. 2023 Feb;62(1):185-198. doi: 10.1007/s00394-022-02974-0. Epub 2022 Aug 5.
    Eur J Nutr. 2023.

    PMID: 35931833
    Free PMC article.

  • Effect of a dietary intervention including minimal and unprocessed foods, high in natural saturated fats, on the lipid profile of children, pooled evidence from randomized controlled trials and a cohort study.

    Hendriksen RB, van der Gaag EJ.

    Hendriksen RB, et al.
    PLoS One. 2022 Jan 5;17(1):e0261446. doi: 10.1371/journal.pone.0261446. eCollection 2022.
    PLoS One. 2022.

    PMID: 34986194
    Free PMC article.

    Clinical Trial.

  • Development and Validation of a Short Questionnaire on Dietary and Physical Activity Habits for Patients Submitted to Bariatric Endoscopic Therapies.

    Miranda-Peñarroya G, Vallejo-Gracia M, Ruiz-León AM, Saenger-Ruiz F, Sorio-Fuentes R, Izquierdo-Pulido M, Farran-Codina A.

    Miranda-Peñarroya G, et al.
    Obes Surg. 2022 Jan;32(1):142-151. doi: 10.1007/s11695-021-05754-7. Epub 2021 Oct 19.
    Obes Surg. 2022.

    PMID: 34664149
    Free PMC article.

  • Milk consumption and multiple health outcomes: umbrella review of systematic reviews and meta-analyses in humans.

    Zhang X, Chen X, Xu Y, Yang J, Du L, Li K, Zhou Y.

    Zhang X, et al.
    Nutr Metab (Lond). 2021 Jan 7;18(1):7. doi: 10.1186/s12986-020-00527-y.
    Nutr Metab (Lond). 2021.

    PMID: 33413488
    Free PMC article.


  • DHA content in milk and biohydrogenation pathway in rumen: a review.

    Huang G, Zhang Y, Xu Q, Zheng N, Zhao S, Liu K, Qu X, Yu J, Wang J.

    Huang G, et al.
    PeerJ. 2020 Dec 22;8:e10230. doi: 10.7717/peerj.10230. eCollection 2020.
    PeerJ. 2020.

    PMID: 33391862
    Free PMC article.

See all “Cited by” articles

Publication types

MeSH terms


Full text links

Nature Publishing Group







Send To

How milk affects cholesterol levels: 9 types of drinks

How milk affects cholesterol levels: 9 types of drinks

In stores, the assortment of dairy products is constantly changing and replenishing. Eyes run wide from what you can pour oatmeal in the morning or what kind of store-bought milk to drink before bed to plunge into the arms of Morpheus. How can different types of milk affect the cardiovascular system if you have high cholesterol?
Not all types of milk are the same

For example, the famous cow’s milk contains a lot of calcium and vitamins A and D. It is definitely good for the cardiovascular system and for overall health. But too much saturated fat and cholesterol in whole milk (even with 2% fat) can negate the benefits of cow’s milk.

When you’re trying to balance your cholesterol levels, you’ll definitely want to limit the intake of foods high in saturated fat and cholesterol in your diet.

Other types of milk are also definitely good for the body, especially if:

  • your blood cholesterol level is important;
  • if lactose intolerance is observed;
  • if you follow a vegetarian diet;
  • if allergic to cow’s milk protein;
  • if you just don’t like cow’s milk.

People prefer the type of milk that is normally accepted by the gastrointestinal tract and whose taste they like the most. Of course, each person takes into account the benefits of milk in each individual case. Deborah Krivitskaya, a nutritionist, says this.

Krivitskaya is also Head of Nutrition at the Massachusetts Hospital Center for Cardiovascular Prevention in Boston, Massachusetts, USA. “All varieties of milk have their pros and cons,” adds the expert.

1. Organic cow’s milk: high in cholesterol

Whole cow’s milk contains in one glass:

  • 146 calories;
  • 5 grams saturated fat;
  • 24 milligrams of cholesterol.

“It’s an excellent source of protein and nutrients. Cow’s milk contains essential vitamins and minerals. It contains a third of the recommended daily intake of calcium,” says Krivitskaya. Cow’s milk also contains potassium, which prevents hypertension (high blood pressure).

What’s more, a study published in December 2013 in the medical journal PLoS One suggests that organic cow’s milk contains significantly more omega-3 fatty acids, which have anti-inflammatory effects, than standard store-bought milk. It is important to understand that omega-3 acids strengthen the cardiovascular system.

But when it comes to cholesterol levels, “fatty dairy products can be detrimental to health. ” John Day, MD, MD, Cardiologist and Chief Medical Officer at Intermountain Heart Rhythm Specialists in Salt Lake City, Utah, USA, says this.

Saturated fats in your diet increase low-density lipoprotein (“bad” cholesterol). It increases the risk of heart disease and stroke, according to the American Heart Association.

If you drink cow’s milk, most doctors recommend choosing low-fat cow’s milk or no fat at all. One glass of skim milk contains:

  • 83 calories;
  • 0 saturated fat;
  • 5 mg cholesterol.

2. Raw cow’s milk and its association with foodborne infections

Are you thinking about switching to raw cow’s milk, known as unpasteurized (unboiled) milk? It contains about the same amount of calories, saturated fat, and cholesterol as store-bought cow’s milk. Some connoisseurs claim that raw cow’s milk contains even more nutrients than other types of cow’s milk. At the same time, there is also a belief that children should not drink milk.

In any case, pregnant women and children should avoid raw milk and dairy products such as raw milk cheese. Representatives of the American Academy of Pediatrics speak about this.

Raw milk is not subjected to a pasteurization process that destroys potentially harmful bacteria:

  • salmonella;
  • listeria;
  • E. coli.

People with weakened immune systems are at risk for foodborne illness.

In general, anyone can get a foodborne infection. According to the Centers for Disease Control and Prevention, unpasteurized milk contains 150 times more bacteria that cause foodborne infections than pasteurized dairy products.

3. Soy milk: 0 cholesterol, low saturated fat

Soy milk contains per glass:

  • 80 calories;
  • 2 g fat;
  • 0 cholesterol;
  • 7 grams of protein.

Soy based milk is easy to digest and easy to find in the store. This is a great alternative for people who monitor cholesterol levels, who suffer from lactose intolerance, which is found in dairy products.

Soy milk is made from the soy plant. This milk is cholesterol-free and low in saturated fat. Soy milk also contains 7g of protein per glass. This is important for the proper functioning of the heart.

25 g of soy protein per day in soy milk and tofu reduces the risk of cardiovascular disease. This is evidenced by data from the National Institutes of Health.

Soy is famous not only for its large amount of protein, but also for its high level of polyunsaturated fats, minerals, vitamins and fiber. At the same time, the level of saturated fats in soy is quite low.

However, Krivitskaya talks about how important it is to read the composition of soy milk on a product label: “Make sure the manufacturer hasn’t added any extra sugar and that the soy milk is fortified with calcium.”

4. Almond milk: 0 cholesterol, 0 saturated fat

“Almonds are very good for the heart,” says cardiologist Dr. Day, who recommends almond milk to his patients with heart conditions.

Almond milk contains:

  • 0 saturated fat;
  • 0 cholesterol;
  • low protein;
  • 30-40 calories.

Almond milk without artificial sweeteners contains 30-40 calories per glass. It contains no saturated fats. Since this milk is made from almonds, it does not contain cholesterol.

Vitamin fortified almond milk contains the same amount of vitamin D as skimmed cow’s milk. Some manufacturers even fortify almond milk with a double serving of calcium.

Almond milk also contains polyunsaturated fatty acids, which:

  • reduce “bad” cholesterol levels;
  • reduce the inflammatory process;
  • improve brain function (cognitive functions).

This became known thanks to a study conducted by scientists at the Medical Center at the University of Maryland in Baltimore (Maryland, USA).

Unfortunately, almond milk is low in protein compared to cow’s milk and other milks.

Dr. Day says it’s important to make sure you drink almond milk without artificial sweeteners. “The biggest problem is that sugar is added to the milk,” he says. “And extra sugar in any form can be dangerous for the heart,” the expert adds.

5. Hemp milk: 0 cholesterol, low saturated fat

Hemp milk is new on the market. This milk is made from hemp seeds. However, it does not contain tetrahydrocannabinol, a psychoactive substance found in marijuana.

Hemp milk has an almond milk flavor. Hemp milk and almond milk are similar in texture. Hemp milk is a great option if:

  • cholesterol levels are important;
  • have lactose intolerance;
  • is allergic to milk;
  • is allergic to soy.

One glass of hemp milk contains:

  • 80 calories;
  • 0.5 g saturated fat;
  • 0 cholesterol.

Hemp milk is enriched with omega-3 fatty acids. Alpha-linolenic acid is especially beneficial for the heart. Hemp milk is high in calcium and magnesium. Both minerals help the heart function well, according to scientists at the University of Maryland Medical Center.

Magnesium helps the heart to have a normal heart rhythm. Magnesium deficiency can lead to the development of arrhythmia – a violation of the heart rhythm. For example, this is observed in the case of atrial fibrillation.

Atrial fibrillation is a violation of the normal rhythm of the heart, accompanied by frequent, chaotic excitation and contraction of the muscle fibers of the atria throughout the entire cardiac cycle.

Associated symptoms: Chest pain Memory impairment Palpitations Heart pain when breathing in Abdominal pain Diarrhea (diarrhea)

6. Drinks with coconut milk: no cholesterol, high in saturated fat

Drink with coconut milk is pleasant to drink if you add it:

  • in coffee;
  • in oatmeal;
  • in cereal porridges.

Coconut milk unsweetened drink contains in one 230 ml glass:

  • 45 calories;
  • 0 cholesterol;
  • 4 g saturated fat.

Most of these fats are medium chain fatty acids that are beneficial to health. “Some cultures eat a lot of healthy coconuts and therefore don’t suffer from heart disease,” Day says.

However, scientists have not yet fully confirmed the information that it is necessary to eat coconuts and drink drinks with coconut milk if you have high cholesterol.

“The final verdict on the health benefits of coconut and coconut milk has yet to be reached,” says Lavinia Butuza, a nutritionist based in Sacramento, California, USA. “Patients with heart disease should be careful when eating coconuts because of the high amount of saturated fat,” the expert adds.

7. Rice milk: no cholesterol, low protein

Rice milk is made from brown rice. A glass of such milk contains as much calcium as cow’s milk. And one glass of rice milk contains 113 calories (only 30 calories more than one glass of skimmed cow’s milk).

So, rice milk contains:

  • 0 saturated fat;
  • 0 cholesterol;
  • little protein;
  • 113 calories.

So if you drink rice milk, try to find protein sources.

“Protein is very important for the proper functioning of the heart,” says Butuza. “If you don’t get enough protein from food, then a lot of carbohydrate food enters the body. Then the amount of bad cholesterol increases,” says the expert.

8. Goat milk: high in saturated fat and cholesterol

Goat’s milk is an excellent substitute for cow’s milk if, for example, you have lactose intolerance. The disadvantage of goat’s milk is that one glass of goat’s milk contains:

  • 168 calories;
  • 6.5 g saturated fat;
  • 27 mg cholesterol.

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

Butuza notes that skimmed goat’s milk is hard to come by. Also, such milk contains less essential vitamins and minerals than, for example, cow’s milk. “Goat’s milk is lower in folic acid and vitamin B12,” says Butuza. “And if you consume raw goat’s milk, there is a risk of developing a foodborne infection,” the expert adds.

9. Camel milk: high in saturated fat and cholesterol

In the food sector, in the dairy department in some countries, you can now also find camel milk if you wish. One glass of camel milk (230 ml) contains:

  • 107 calories;
  • 3 g saturated fat;
  • 17 g cholesterol.

Manufacturers add vitamins and minerals to such milk.

A study was conducted and the results were published in October 2011 in the medical journal Comprehensive Reviews in Food Science and Food Safety. Camel milk contains 10 times more iron and 35 times more vitamin C than cow’s milk.

Studies have shown that it may be beneficial for people with diabetes. The results of one study were published in January 2015 in the Journal of Endocrinology and Metabolism.

Camel milk has been found to increase insulin levels in type 2 diabetic patients. In addition, camel milk contains a natural probiotic that helps with bowel function.

For example, in the USA it is quite difficult to find camel milk. In Ukraine, it is also problematic today to try camel milk. In addition, the price of such a product is high.

“Camel milk has to be pasteurized,” says Krivitskaya. Remember that camel milk should not be consumed raw due to the risk of infection with the Middle East Respiratory Syndrome coronary virus.

Doctors say children can benefit the most from cow and goat milk in Ukraine. As for adults, everything is individual here, and at the same time, many myths about milk live in the world. Having information about what is contained in milk, regardless of its type and having tried it on yourself, it is much easier to make a choice in favor of one or another product. Remember that pasteurized milk is safer than raw milk.

Drink to the bottom: the connection between milk and cholesterol has been refuted | Articles

Regular consumption of milk cannot be associated with elevated cholesterol levels. This conclusion was made by researchers at the University of Reading and several other scientific institutions in the UK and Australia and New Zealand. The work was published in the International Journal of Obesity. Details – in the material “Izvestia”.

Warm White

In three large populations, scientists observed that people who consumed milk on a regular basis had lower levels of both “good” and “bad” cholesterol, although their body mass index was on average higher than that of people who did not drink milk. It turned out that the risk of coronary heart disease in milk drinkers is 14% less.

The new paper comes after several controversial studies that have tried to find a link between high consumption of milk and dairy products and cardiometabolic diseases like obesity and diabetes. To rule out the influence of different sample sizes or factors such as ethnicity, the team conducted a meta-analysis of the data 1.9million people from the British Biobank.

Photo: Depositphotos/makidotvn

In addition, a genetic approach was applied, taking into account in their calculations the gene responsible for the production of the lactase enzyme, which is needed for the breakdown of milk sugars (lactose).

The analysis found that although those with the gene were, on average, 11% less likely to develop type 2 diabetes, the study found no association between higher milk intake and increased risk of diabetes or associated symptoms such as increased glucose levels of inflammatory biomarkers.

No risk

University of Reading Nutrigenetics professor Vimal Karani says the study clearly shows that there is no increased risk of cardiovascular disease from milk consumption, despite the fact that dairy drinkers on average have a higher body mass index and more body fat. However, the work, according to the scientist, could not determine the cause of this phenomenon. “It is not clear whether low cholesterol is a consequence of the fat content in dairy products or if some hitherto unexplored “milk factor” intervened,” the scientist noted.

The discussion about the potential harm or benefit of milk and dairy products has been going on among doctors and nutritionists for many years. American doctors in their dietary prescriptions for 2015-2020 urged adults to consume “milk” up to three times a day. However, the World Health Organization has strongly recommended reducing milk consumption in recent years due to the saturated fats found in dairy products that were thought to cause increased risks of heart disease. WHO considers that milk and its derivatives should not exceed 10% of the daily calories received by a person.

Photo: TASS/Egor Aleev

At the same time, doctors noted that dairy products contain many useful compounds, including some amino acids and phospholipids. In addition, in 2018, The Lancet published a study according to which the consumption of three servings of dairy products a day reduces the risk of developing cardiovascular diseases by three times. The researchers emphasized that countries and segments of the population showed similar differences in mortality, regardless of income level.

Good for the heart

Another study from Harvard University found no link between milk and cardiovascular disease. The authors noted that much depends on what people eat instead of milk – plant foods or red meat. At the same time, experts advised a diet that relies less on saturated fats.