Yes, unsweetened almond milk is generally good for high cholesterol because it's naturally cholesterol-free, low in saturated fat, and contains heart-healthy unsaturated fats that can help lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It's a great plant-based alternative to dairy, but always choose unsweetened versions to avoid added sugars, which are bad for heart health, and check labels for added ingredients.
Choose lower fat milk such as skim, 1% and 2% milk. Making lifestyle changes (smoking cessation and weight loss), and reducing total dietary fat (especially saturated and trans fat) are more effective at lowering blood cholesterol than reducing cholesterol intake.
Kids shouldn't drink too much almond milk. There have been a few case reports of young children drinking four cups a day and running into problems with kidney stones due to almond milk's relatively high oxalate content, which averages about five times more than soy milk.
Almond Milk
While it's naturally cholesterol-free and low in saturated fat, it's also relatively low in protein and nutrients. Unsweetened almond milk is generally the best choice.
9 Beverages That Can Naturally Lower Your High Cholesterol
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating plenty of fruits, vegetables, whole grains, and healthy fats (like olive oil, nuts, and fish) while reducing saturated/trans fats (fatty meats, fried foods, baked goods) and sugar; get regular exercise (30 mins most days); quit smoking; maintain a healthy weight; and limit alcohol, as these changes boost good HDL cholesterol and lower bad LDL cholesterol, with medication sometimes needed for stubborn cases.
opt for water, tea and coffee (without adding sugar) as heart-healthy drinks, instead of sugar-sweetened drinks (such as soft drinks, cordial, energy drinks and sports drinks) include foods with healthy omega-3 fats (for example, fish such as salmon, sardines and tuna) reduce or limit your alcohol intake.
Lowers Your Cholesterol
High levels of MUFAs in your diet may lower LDL cholesterol levels. 1 Almonds are just one example of foods that contribute to lower LDL cholesterol. Almond milk doesn't have nearly as many MUFAs as straight-up almonds. You'll also want to get these heart-healthy fats from other dietary sources.
Too much cholesterol can block your blood vessels. It makes you more likely to have heart problems or a stroke. High cholesterol does not usually cause symptoms. You can only find out if you have it from a blood test.
Blueberries also contain fiber, phytosterols, and resveratrol, nutrients known to lower bad cholesterol on our bodies.
Almond milk has a gentle, slightly nutty taste, and certain brands seek to amp this flavor up by adding sugar to their drink. But sometimes, the amount of sugar can be pretty surprising. In some cases, each cup of almond milk you consume can have roughly 13 grams of added sugar, according to The Daily Meal.
Low in sugar and saturated fats, Alpro Almond drinks are also dairy and lactose free, making them suitable if you're following a vegetarian or vegan diet. They're also gluten free. If you think you might have an allergy or intolerance to dairy, lactose or gluten, always consult a healthcare professional for advice.
The healthiest almond milk is typically unsweetened, organic, calcium-fortified, with a short ingredient list that avoids added sugars, carrageenan, and excessive gums, prioritizing brands with higher almond content like Califia Farms Organic Unsweetened, Pure Harvest Organic Activated, or Malk (water, almonds, salt) for minimal additives and better nutrient profiles. Always check the label for added sweeteners and thickeners, as these can decrease health benefits.
Another great cholesterol-lowering breakfast is avocado on whole-grain or whole-wheat toast, says Popp. Avocados are an excellent cholesterol-lowering food. This creamy fruit is rich in healthy unsaturated fats, gut-healthy fiber, and plant sterols that can help bust LDL, the experts note.
Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol. Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes.
Low-fat mozzarella cheese: A one-ounce serving of the part-skim variety has 18 mg of cholesterol and less than 3 g of saturated fat. Nonfat cheddar cheese: It contains 5mg of cholesterol and 0g of saturated fat per one-ounce serving.
Levels of LDL (bad) cholesterol exceeding 190 milligrams per deciliter typically call for a statin prescription. But depending on how high your cholesterol climbs, your doctor may be open to you trying to lower it using lifestyle changes. The most effective interventions involve diet and exercise.
Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.
The Heart Foundation recommends choosing reduced-fat dairy for people with heart disease or high cholesterol. This is because the fat in dairy products can raise cholesterol levels more for these groups of people.
Almond milk's main cons include being very low in protein compared to dairy milk, containing added sugars and additives like carrageenan in processed versions (potentially causing gut issues), posing risks for those with nut allergies, and having significant environmental concerns due to water usage. It's also not suitable for infants under one year old due to nutritional gaps.
Both are often fortified with essential vitamins and minerals like calcium and vitamin D. Almond milk offers heart-healthy fats and is lower in carbs, making it ideal for weight management. Oat milk, rich in beta-glucan, can help lower cholesterol and is a safe option for those with nut allergies.
Cheese is a good source of nutrients like protein and calcium, which your body needs to stay healthy. However, cheese is usually high in saturated fat and salt too. This means that eating too much could lead to raised cholesterol levels and high blood pressure, increasing your risk of having a heart attack or stroke.
The worst foods for high cholesterol, given their high saturated fat content, include:
Eat less fatty food
To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat. Check labels on food to see what type of fat it has in it.
Drinks rich in nitric oxide-boosting compounds, such as beetroot juice, green tea, and pomegranate juice, help open blood vessels and enhance circulation. These drinks aid in stimulating blood flow, lowering systolic blood pressure, and reducing the risk of arterial stiffness.