There's no naturally cholesterol-free cow's milk, but plant-based milks like almond, soy, oat, and rice milk are naturally cholesterol-free and good options for managing cholesterol, especially unsweetened versions low in sugar. For dairy lovers, skim milk is lower in fat, while specialty milks like HeartActive with plant sterols actively help lower LDL ("bad") cholesterol.
Plant-based milks, like almond or soy milk, that have no cholesterol and are low in saturated fats, can be heart-healthy options. Read nutritional info carefully when choosing which milks to add to your diet.
Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol.
The healthiest milk depends on your needs: Cow's milk (especially low-fat/skim) offers the most complete nutrition (protein, calcium, B vitamins) if you tolerate dairy. For plant-based, soy milk and pea milk are best for protein, while almond milk is low-calorie, and oat milk provides heart-healthy fiber (beta-glucans). Always choose unsweetened and calcium/vitamin D fortified options for better health benefits.
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.
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.
Research shows, based on 40 clinical studies, that consuming 2 grams of plant sterols daily can lower LDL cholesterol by up to 9%. Our own trial also showed that Weet-Bix™ Cholesterol Lowering effectively lowered LDL cholesterol by up to 9% within 4 weeks.
9 Beverages That Can Naturally Lower Your High Cholesterol
Data from these 3 RCTs suggest that milk intake per se has no effect on LDL cholesterol concentrations. Investigating the impact of cheese intake on LDL cholesterol concentrations is of relevance, considering the contribution of this dairy food to total dietary SFA intake in the population (19).
stick to a healthy diet by following a heart-healthy eating pattern and limiting unhealthy fats, salt and added sugar. 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)
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.
Greek yoghurt is a fantastic source of probiotics, which feed the healthy bacteria in your gut. If you do not have enough probiotics, you may struggle with bloating, cramps, diarrhoea and constipation. However, a healthy amount lowers bad cholesterol, reducing your risk of heart disease.
Whether you opt for apples, berries, oranges, kiwi, or dragon fruit, fruits offer a delicious and sweet treat that's loaded with fiber and antioxidants that can lower cholesterol and improve heart health. Whether as a snack or in a smoothie, be sure to add fruit to your daily diet. 8.
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
Bhattacharya suggests a few low-cholesterol breakfast favorites, including:
Exercise on most days of the week and increase your physical activity. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.
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.
Try to eat more:
Your liver does much more than you probably give it credit for. Not only does it prevent you from dying every time you have a little too much to drink at Happy Hour, but it's central to the overall structure and function of your cells, and it also plays an important role in the creation and management of cholesterol.
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.
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.
People are quitting oat milk due to concerns about highly processed ingredients like seed oils and emulsifiers, its impact on blood sugar (due to broken-down starches and added sugars), low protein content, potential inflammation, and gut health issues, with some wellness influencers shifting to cow's milk or other alternatives like almond or soy. The trend reflects a growing awareness that while convenient, many commercial oat milks aren't as "natural" or nutritionally complete as initially perceived, leading consumers to seek whole foods or dairy for better protein and fat balance.
All milk sourced under the Coles Dairy Direct Sourcing Model must be from farms with cows free from 'tie stall' systems and free from tail docking.