For high cholesterol, the best milk choices are skim (non-fat) or low-fat dairy milk, and unsweetened plant-based options like soy or oat milk, as they are lower in saturated fat and cholesterol, with soy and oat milk potentially offering added benefits like fiber or cholesterol-lowering compounds. Avoid full-fat dairy and coconut milk for drinking due to their high saturated fat content.
Unflavoured milk, yoghurt and cheese can be a part of a heart-healthy eating pattern. Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high 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.
While it is needed for good health, too much 'bad' cholesterol can cause fatty deposits called plaque to form in the walls of your arteries. This leads to a narrowing and hardening of the arteries, which damage your arteries and increase your risk of heart disease and stroke.
Indeed, a review of randomized controlled trials (RCTs) indicates that consumption of full-fat dairy in the form of whole dairy foods does not affect HDL or LDL cholesterol or other CVD risk factors such as blood pressure (18).
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.
Drinks that can lower cholesterol
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.
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.
A few changes in your diet can reduce cholesterol and improve your heart health:
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.
And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
Meanwhile, monounsaturated and polyunsaturated fats, fiber, and plant sterols may help lower cholesterol. To get the most accurate baseline, avoid high-fat foods for a few days before testing. Steer clear of fried dishes, full-fat dairy, fatty meat cuts, baked goods, and tropical oils.
Common mistakes before cholesterol testing include consuming high-fat or sugary foods, neglecting to fast as instructed, and failing to stay hydrated. These factors can lead to inaccurate test results, impacting heart health management.
How long do lifestyle changes take to lower cholesterol? Reducing how much saturated fat you eat and eating more fibre, as well as following a balanced diet like the Mediterranean diet, can help reduce cholesterol levels by as up to 10 per cent typically by 8 to 12 weeks.
Give cheese on toast a miss and instead use sliced or mashed avocado to top wholegrain toast or crumpets. This quick snack is rich in unsaturated, rather than saturated, fats. Try a sprinkle of seeds or chilli flakes for an extra kick. Read more from our dietitian about avocados and fat.
7 natural alternatives to statins that claim to lower cholesterol
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.
It's a free, simple, and low-impact exercise. Aim for brisk walks that get your heart pumping. That could be power walking with arm swings or a leisurely stroll, whatever feels right for you. Studies show regular brisk walking offers numerous benefits, including lowering LDL and raising healthy HDL cholesterol.
The psyllium fiber in Metamucil helps lower cholesterol to promote heart health† by trapping some cholesterol in the digestive system to be removed with waste. When you take psyllium fiber, it forms a gel-like substance that moves through your digestive system.
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.
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.
Following a four-week consumption of Benecol® yogurt drink, total cholesterol was reduced by 15.6 mg/dl and proportionally by 7.2 percent compared to placebo drink (p = 0.001, Tables 3 and 4) The reduction of LDL cholesterol, when measured directly or calculated by the Friedwald equation was higher.