To lower cholesterol, the best milk choices are unsweetened plant-based milks like soy, almond, or oat milk due to their low saturated fat and cholesterol-free nature, or low-fat/skim dairy milk to reduce saturated fat intake, with soy and oat milks potentially offering added benefits like soluble fiber to help reduce LDL ("bad") cholesterol. Always choose unsweetened versions to avoid added sugars and read labels for heart-healthy options.
Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol.
Drinks that can lower cholesterol
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.
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating more soluble fiber (oats, beans, fruits) and healthy fats (olive oil, fish), exercising regularly (30 mins most days), losing excess weight, quitting smoking, and limiting alcohol, as these changes lower bad LDL cholesterol and raise good HDL cholesterol, with some people needing medication for more severe cases.
Summary. Dairy milks typically have the most nutritional value. Among the plant options, soy milk comes closest to the nutritional profile of cow's and goat's milks. Many companies market their plant milks as healthier than dairy, but little research can back up these claims.
A few changes in your diet can reduce cholesterol and improve your heart health:
Sugary drinks
These drinks are also known as 'sugar sweetened beverages'. Sugary drinks are high in kilojoules (energy) and offer little or no nutritional value. Sugary drinks aren't recommended as part of heart-healthy eating pattern.
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.
Instead of saturated fats, switch to foods with healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol.
Thanks to their naturally high vitamin C levels, lemons are also beneficial in helping to lower blood cholesterol levels. Mixing the juice of two to three lemons in water each day can be enough to lower your low-density lipoprotein (also known as 'bad' cholesterol) and lower the risk of heart disease.
7. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Choosing high-fiber snacks that contain heart-healthy unsaturated fats can help lower your cholesterol levels. Whole foods — in the form of fruits, vegetables, grains, and nuts — easily lend themselves to snack recipes whether you're at home or on-the-go.
Try to eat more:
To be sure that Weet-Bix™ Cholesterol Lowering is as effective as all the science around plant sterols, Sanitarium ran a trial with Professor Peter Clifton, Professor of Nutrition at the University of South Australia. This trial showed that cholesterol was effectively reduced by up to 9% within 4 weeks.
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.
The worst foods for cholesterol are those high in saturated fats and trans fats, primarily fatty red/processed meats, full-fat dairy, fried foods, and many commercially baked goods (cakes, pastries, cookies) and sweets, as they raise "bad" LDL cholesterol. Tropical oils (coconut, palm) and ultra-processed foods are also significant contributors, so focus on limiting these for better heart health.
One of the most prescribed cholesterol-lowering medicines are statins. They target specific enzymes in the liver and can start to lower cholesterol levels in 3 to 4 weeks. It is important to keep taking your statin as prescribed to help keep your cholesterol levels in check.
Lifestyle factors that may be within your control are the most common cause of high cholesterol. These factors include eating a diet high in saturated and trans fats and not getting enough exercise. Sometimes factors that aren't within your control can lead to high cholesterol.
Other medicines may be used if statins do not work or you do not want to take statins. These include: other tablets – such as ezetimibe, fibrates, bile acid sequestrants (also called resins) and bempedoic acid. injections – such as alirocumab, evolocumab and inclisiran.
The "healthiest" milk in Australia depends on your needs, but soy milk is nutritionally closest to dairy with high protein, while oat milk offers fibre (beta-glucans for cholesterol), and almond milk is lowest in calories. Always choose unsweetened and calcium-fortified varieties for plant-based options, and consider skim dairy for low fat or A2 milk if sensitive to standard dairy protein.
Milk, especially reduced-fat milk or calcium-fortified soy milk, is recommended as the best milk for elderly individuals. It provides essential nutrients such as calcium and vitamin D, which are vital for maintaining bone health.
Simple swaps. There are plenty of swaps you can make to help improve your cholesterol. To eat more heart-healthy foods, try swapping from butter to olive oil, potato chips to plain nuts, white bread to whole grain bread or choosing reduced-fat dairy products instead of full-fat versions.