09/08/2025
What’s the Best Milk to Drink If You Want to Lower Your Cholesterol?
Research suggests that soy and oat milk may help reduce cholesterol levels. Learn more about which other milk alternatives may lower cholesterol, how much to drink, and how to make other heart-healthy choices for your diet. Cholesterol is a fat-like, waxy substance you have in the blood and cells of your body. You need cholesterol for many important functions of your body, but too much can contribute to heart disease. If you have high blood cholesterol, managing what you eat and drink can be an important part of a healthy lifestyle. One way to eat healthier is to choose milk that helps lower rather than increase your blood cholesterol levels. Knowing the facts about your “milk” options can help. Read on to learn more about which types of milk may raise your cholesterol levels and which ones may help move you along on your health journey. What are the best milk options for lowering your cholesterol? When choosing milk to help lower cholesterol, there are a few clear winners, including: Oat milk Oat milk has become a popular choice for health-conscious people looking for a good alternative to cow’s milk. It contains beta-glucan, a type of soluble fiber that is especially effective at removing cholesterol from the body. In addition to being rich in beta-glucan, oat milk is also low in saturated fat, cholesterol-free, and a source of fiber. Oat milk contains 2 grams (g) of fiber per cup Trusted Source– more than in other plant milks like soy milk and almond milk. Soy milk Much like oat milk, soy milk contains plant proteins that lower cholesterol, like glycinin and B-conglycinin. It is also highTrusted Source in isoflavones, which are plant estrogens (phytoestrogens) that help to lower cholesterol. According to a 2019 meta-analysis of 46 studies, adults who consumed 25 g of soy a day for 6 weeks reduced their blood cholesterol levels by 4% to 6%. Soy milk contains other nutrients like potassium, vitamin D, and vitamin B12. It can also increase HDL – the “good” cholesterol – levels. Almond milk This milk, made from ground almonds and water, contains no cholesterol or saturated fats. It’s low in calories and contains vitamin E and monounsaturated fats, which are both good for your heart. When choosing which almond milk to drink, the unsweetened varieties contain no added sugars, so they are better for a heart-healthy diet. Flaxseed milk Flaxseeds and flaxseed milk are also good choices for a heart-healthy diet. They contain alpha-linolenic acid (ALA), an omega-3 fatty acid that research suggests may help improve heart health. Research suggests that increasing dietary ALA is associated with a 10% lower risk of cardiovascular disease and a 20% reduced risk of fatal coronary heart disease. Skim (fat-free) dairy milk If you really love dairy milk, skim is the best for lowering cholesterol. It contains very little saturated fat, especially when compared to full or reduced-fat milk options. It is also rich in vitamin D and calcium from dairy but doesn’t have the higher fat that can raise cholesterol levels. If you have been diagnosed with high cholesterol or are at a higher risk of cardiovascular disease, skim milk is a good choice. The American Heart Association (AHA) recommends that adults and children age 2 and older use milk that’s low in dairy fats, like fat-free (skim) milk. What milk should you avoid if you are trying to lower your cholesterol? If your goal is to lower your cholesterol levels, these may not be the best option when you’re looking for milk. Whole milk, goat milk, and buffalo milk These animal milks are all higher in saturated fat and cholesterol, which can raise blood cholesterol levels. If you decide to drink higher-fat milk products, consider them a treat rather than daily fare. Flavored milk and sweetened plant-based milks These are typically high in sugar, in addition to perhaps being higher in fat as well. The added sugar may contribute to having a higher BMI, which is a risk factor for cardiovascular disease.
