Several plant-based milks have demonstrated benefits for lowering cholesterol, primarily due to their lack of cholesterol and saturated fat, and in some cases, the presence of specific compounds that actively help reduce LDL (“bad”) cholesterol.
Top Plant-Based Milks for Lowering Cholesterol
Soy Milk
- Soy milk is particularly effective at lowering cholesterol. Research has identified two proteins in soybeans, glycinin and B-conglycinin, that can reduce LDL cholesterol levels. Some studies also suggest soy milk may increase HDL (“good”) cholesterol. The FDA recommends consuming 25 grams of soy protein daily as part of a low-saturated-fat, low-cholesterol diet to help reduce heart disease risk. For best results, choose unsweetened and calcium-fortified soy milk[1][2][3][4].
Oat Milk
- Oat milk is another excellent choice for cholesterol reduction. Its key component is beta-glucan, a soluble fiber that binds to cholesterol in the digestive system, helping to remove it from the body and lower LDL cholesterol. Clinical studies have shown that regular oat milk consumption can reduce both LDL and total cholesterol. Oat milk is also naturally free of cholesterol and saturated fat[1][3][5].
Hemp Milk
- Hemp milk is cholesterol-free and contains heart-healthy omega-3 and omega-6 fatty acids. Some research suggests hemp milk may help lower cholesterol levels, though the evidence is less robust than for soy or oat milk. It is also a good source of magnesium, which supports heart health[2][6][5].
Almond Milk
- Almond milk contains no cholesterol or saturated fat and is low in calories. While it doesn’t have specific cholesterol-lowering compounds like soy or oat milk, its healthy fat profile makes it a heart-friendly option. Choose unsweetened varieties to avoid added sugars[2][3].
Summary Table
| Plant-Based Milk | Cholesterol-Lowering Mechanism | Key Nutrients/Compounds | Best For |
|---|---|---|---|
| Soy Milk | Soy proteins lower LDL | Protein, isoflavones | Most evidence-based option |
| Oat Milk | Beta-glucan fiber binds LDL | Soluble fiber (beta-glucan) | Fiber and heart health |
| Hemp Milk | Healthy fats, no cholesterol | Omega-3, magnesium | Fatty acid profile |
Sources
- https://fshn.illinois.edu/news/9-beverages-can-naturally-lower-your-high-cholesterol
- https://www.everydayhealth.com/high-cholesterol/diet/best-worst-types-milk-your-heart/
- https://www.verywellhealth.com/milk-products-effects-on-a-lowcholesterol-diet-697739
- https://www.medicalnewstoday.com/articles/what-is-the-best-drink-to-lower-cholesterol
- https://dietitiansaustralia.org.au/health-advice/plant-based-milks
- https://www.healthline.com/nutrition/healthiest-milk