Best and Worst Milks to Drink for Your Cholesterol Levels

The milk aisle is changing, now offering a growing number of options for what to pour on your cereal or drink down as a late-night snack. But what do plant milks mean for your heart health if you have high cholesterol?

Conventionally produced and organic cow’s milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health. But too much of the saturated fat and cholesterol in whole milk — and even in 2 percent milk — may counteract those health benefits.

Alternative milks can provide similar nutritional benefits if you're watching your cholesterol, are lactose intolerant, vegan, or allergic to certain proteins in cow’s milk; or if you simply prefer something other than cow's milk.

“People choose a milk based on tolerability and taste — in addition to health beliefs,” says Deborah Krivitsky, RD, a dietitian based in Boston. “Each milk will provide different pluses and minuses.”

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Soy Milk: Beneficial or Harmful?

Organic Cow’s Milk: Good for Protein, Bad for Cholesterol

“It’s a tremendous source of protein and nutrients, contains essential vitamins and minerals," Krivitsky says. It provides 20 percent of a person’s daily recommended intake of calcium.

But when it comes to your cholesterol levels, “high-fat dairy could get you into trouble,” says John Day, MD, a cardiologist in Salt Lake City.

Raw Cow’s Milk: A Full Dairy Alternative, but at Great Risk

Soy Milk: No Cholesterol, but Could Be Missing Calcium

With 100 calories and 4.9 g of fat per 1 cup serving, plain, unsweetened soy milk is a great alternative for people who are watching their cholesterol or cannot tolerate the lactose found in dairy milk. Because the source of soy milk is a plant, it has no cholesterol and only negligible amounts of saturated fat. Soy milk also contains 7 g of protein per serving, which is great for a heart-healthy diet.

Still, Krivitsky says, it’s important to read the label to know what you're getting: “Make sure there’s no added sugar and that it’s fortified with calcium.”

Almond Milk: No Cholesterol, but Low in Protein

“Almonds are heart-healthy,” says Dr. Day, who recommends almond milk to his heart patients.

To maintain a healthy heart, Day says, be sure to drink unsweetened almond milk. “The biggest issue with alternative milks is that most of them are sweetened,” he says. “Added sugar in any form can be dangerous to your heart.”

Oat Milk: Gluten Free, but Carbohydrate Heavy

Hemp Milk: No Cholesterol and Good for Magnesium

Hemp milk comes from the seeds of the hemp plant (cannabis), but it doesn't contain THC — the psychoactive ingredient in marijuana, which is a different variety of cannabis.

With a flavor and consistency similar to almond milk, hemp milk is a good choice if you’re watching your cholesterol levels, are lactose intolerant, or if you have milk or soy allergies.

It also provides calcium and magnesium, both of which are essential for heart health. Getting enough magnesium helps your heart keep a normal rhythm, and having too little can lead to arrhythmias — irregular heart rhythms — like atrial fibrillation.

Coconut Milk Beverage: Too Much Saturated Fat?

“The final verdict is still out,” says Lavinia Butuza, RD, a nutritionist in Sacramento, California. “Heart patients need to be careful with anything coconut, and treat all saturated fats as the same, for now.”

Rice Milk: High in Sugar, Low in Protein

Rice milk is also very low in protein, so if you do drink rice milk, be sure that you're getting enough protein from other sources in your diet.

“Protein is related to a heart-healthy diet,” Butuza says. “If you don’t get enough protein, you may be taking in too many carbs, and too much of that can turn into higher bad cholesterol levels.”

Goat's Milk: Less Potent Than Cow’s Milk

Butuza notes that it's difficult to find a low-fat version of goat's milk, and that it has fewer essential vitamins and minerals than cow's milk. “There’s a lot less folate and vitamin B12 in goat's milk,” Butuza says. And if it’s raw, she says, "There’s a risk of foodborne illness — unless you have a goat in your backyard.”

Camel's Milk: Hard to Find but Rich in Vitamins

The Takeaway

• Plant-based milks and different types of milk from animals have varied levels of fats and sugars that are important to consider if you have high cholesterol.
• Whole cow's milk is nutritious, but its high saturated fat can negatively impact cholesterol levels; opting for low-fat or skim milk can reduce these risks.
• 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.

Additional reporting by Zachary Smith.