If you’re trying to lower your cholesterol, you’re probably wondering if it’s OK to enjoy certain dairy products, given many animal byproducts like cheese and ice cream are high in dietary cholesterol. However, the link between dietary and blood cholesterol levels isn’t as clear as once believed. In fact, some dairy products are incredibly beneficial for heart health—including unflavored, low-fat milk. “Research shows that dairy products, like milk, can fit into a heart-healthy diet,” says Lauren Twigge MCN, RDN, LD, adding, “While milk does contain some saturated fat, it also contains B-vitamins, potassium, calcium and magnesium which are known to support heart health.” 

Here, we explain how consuming foods (and beverages) containing cholesterol might affect heart health and why low-fat milk is the #1 dairy product to enjoy if you’re trying to improve your cholesterol levels.  

Does Dietary Cholesterol Affect Your Cholesterol Levels?

In recent years, researchers have found that cholesterol in food doesn’t always have a negative impact on your blood cholesterol, as was previously thought. “In fact, registered dietitians like myself now better understand that total saturated fat intake, not cholesterol, is actually the dietary component that has the largest impact on your cholesterol levels,” explains Twigge. 

High saturated fat intake has been shown to increase LDL (“bad”) cholesterol levels, which can increase your risk for cardiovascular disease and stroke., However, this doesn’t mean you shouldn’t pay attention to dietary cholesterol, as foods high in cholesterol tend to also be high in saturated fat (though this isn’t always the case). “While research has debunked the connection between dietary cholesterol and blood cholesterol levels, that doesn’t mean diet can’t play a role in managing your cholesterol levels,” adds Twigge.

Why Low-Fat Milk Is The #1 Dairy Product to Lower Cholesterol

Good news for milk drinkers! Data suggests that regularly consuming low-fat dairy products, like milk, may protect against dying from heart disease, though more research is needed. Let’s take a closer look at some of the benefits this go-to beverage has to offer.  

It’s Free of Added Sugars

Apart from saturated fat, added sugar is another key contributor to heart disease risk, as excess intake may increase LDL levels and reduce HDL (“good”) cholesterol levels. One study found that enjoying more than one, 12-ounce sugary drink (think: soft drinks and concentrated fruit juices) per day was associated with significant reductions in HDL and an increase in triglyceride levels—another risk factor for heart disease.

According to research, cutting back on added sugars can have a significant impact on your heart health. While it contains natural sugar (aka lactose), unflavored milk is free of added sugars, making it a solid alternative if you’re needing something a bit more exciting than water. 

It Contains Important Vitamins and Minerals for Heart Health

No matter what type of cow’s milk you enjoy—whole, reduced fat, low fat or skim—milk packs 8 grams of protein per cup and 13 essential vitamins and minerals, including some that support heart health., These include:

• Vitamin D
• Calcium
• Potassium
• Magnesium 

“In fact, these nutrients in milk is what makes dairy products a core component of the DASH diet, which is an eating pattern geared toward lowering blood pressure,” says Twigge. 

It Pairs Well With Other Heart-Healthy Foods

“Milk is an incredibly versatile ingredient and pairs well with high fiber foods, making it easy and delicious to increase your fiber intake—which is another key way to lower cholesterol levels,” Twigge says. For example, you can make a fruit smoothie or protein shake using low-fat milk and plant-based protein powder for a balanced, high-fiber snack. 

How to Incorporate Low-Fat Milk Into Your Diet

There are so many ways you include low-fat milk into your weekly meal prep. Here are a few tips:

• Use It As the Base of Your Smoothie: “Skip the water and use dairy milk as a nutritious base,” Twigge says. “Blend milk with riced cauliflower, frozen kale, and frozen berries for a delicious way to add protein, calcium, vitamin D, and B vitamins to a colorful smoothie recipe.”
• Stir It Into Your Breakfast: Incorporate milk into your breakfast, whether you’re making a bowl of oatmeal on the stove or prepping chia seed pudding the night before.“Mix milk with chia seeds, peanut butter and freshly sliced banana for a peanut butter banana chia seed pudding that’s high in fiber and protein,” Twigge says. 
• Blend It Into Homemade Pasta Sauce: Incorporating milk into your favorite pasta sauce recipes is a simple way to boost the nutritional stats of your sauce. “Milk adds protein, vitamins and minerals to any creamy pasta sauce that you want to make. Pour your pasta sauce over whole grain pasta and serve it with a side salad to boost your fiber intake,” recommends Twigge. 

Other Strategies to Lower Cholesterol

Achieving and maintaining healthy cholesterol levels requires more than just pouring yourself a glass of low-fat milk each day. Here are three other key dietary changes to help lower cholesterol levels: 

• Increase Fiber Intake: One of the best ways to lower your cholesterol levels is to follow a high-fiber diet. Soluble fiber in particular is helpful as it absorbs cholesterol from your bloodstream and helps remove it from the body. Twigge recommends looking for foods with 1 gram of fiber for every 10 grams of total carbohydrates. If you prefer not to track your nutrition stats, prioritizing plant-based foods, like whole grains, fruits, vegetables, legumes, nuts and seeds, is a simple (yet effective) way to boost your fiber intake. 
• Cut Back on Added Sugars: While you can still enjoy sweet treats, try to cut back on added sugars in your diet. In addition to raising LDL cholesterol levels, excess added sugar intake can also increase your risk of other diseases, including obesity and diabetes.
• Be Mindful of Sodium: Sodium is essential for electrolyte balance and blood pressure regulation. However, Twigge cautions that high sodium intake can increase your risk for high blood pressure. Rather than immediately reaching for the salt shaker, try seasoning your foods with sodium-free alternatives, like lemon juice or herbs. 

Our Expert Take

If you’ve been diagnosed with high cholesterol, the good news is you can improve your levels by making changes to your diet. While you might worry that dairy products are off the table, research suggests that unflavored low-fat milk may actually be beneficial for supporting healthier cholesterol levels. Free of added sugar, it’s a nutritious alternative to sweetened beverages. Plus, it pairs well with other cholesterol-lowering foods, like oats, nuts and seeds. When in doubt, consider working with a registered dietitian to help you craft a heart-healthy meal plan that works for your lifestyle and dietary needs.