Choice of milk for people with high cholesterol

Are you one of the fans of milk? Many say that milk contains high cholesterol and is not good for health. In fact, it actually depends on the type of milk you consume. Then what types of milk are good for people with high cholesterol? Is it true that dairy products such as yogurt can lower cholesterol levels? Check out the following explanation.

This type of milk is safe for people with high cholesterol

Actually, milk does not need to be completely avoided by people with high cholesterol, it's just that you need to choose the right type of milk. Well, milk that can be consumed to help people with high cholesterol reduce cholesterol levels in the blood, including:

1. Soy milk

Soy is known as a type of food that is good for cholesterol, as well as various preparations, including soy milk. This milk is classified as cholesterol-free and contains no lactose, making it a good source of protein, potassium, vitamins A, B12, and vitamin D.

In addition, soy milk is also good for people with high cholesterol because it contains low levels of saturated fat and calories. Not only that, soy milk is also good for sufferers of various chronic diseases which require patients to limit their consumption of saturated fat and cholesterol.

Not to mention, soy milk is believed to contain unsaturated fats which can prevent various heart diseases. However, always pay attention to the nutritional content contained in packaged soy milk. The reason is, the amount of sugar in packaged drinks tends to be higher and this can cause cholesterol to soar.

2. Almond milk

Currently, many people have switched to consuming almond milk. Of course this is the right choice, especially if you still want to consume milk when high cholesterol levels are in the blood. Yes, almonds themselves do contain fat, but not the kind of fat that is bad and bad for your health.

One study published in the Journal of Nutrition states that eating almonds has the potential to lower your cholesterol levels by 3-25% and lower bad cholesterol levels from 4-35 percent. Meanwhile, the effect of consuming almonds on good cholesterol (HDL) levels varies considerably.

In addition, in almond milk you can find quite a lot of unsaturated fat, while there is no cholesterol content in it because almond milk is obtained from plant-based food sources. Of course, the calorie content is also quite low, in one glass of unsweetened almond milk you will only find 30-40 calories.

In addition, the content of vitamin D and calcium which is quite a lot makes almond milk an alternative substitute for cow's milk, good for those of you who have high cholesterol levels or who want to keep cholesterol at a normal rate.

Types of milk that can increase cholesterol

So far, the type of milk that is commonly consumed by people in Indonesia is cow's milk. However, for those of you who have a high risk of cholesterol, you should be careful consuming it because it can cause cholesterol levels in the blood to increase.

1. Cow's milk

The most consumed milk is cow's milk. However, did you know that cow's milk contains saturated fat which can increase cholesterol levels in the body? Yes, milk is classified as having a low fat content when compared to other foods such as red meat.

Therefore, if you consume milk every day, the saturated fat content in the body will continue to increase. In one glass of milk there are about 146 calories, 5 grams of saturated fat, and 24 mg of cholesterol.

If you want to keep consuming cow's milk, try to choose the type that is low in fat or has no fat content at all. Now there are many choices of low-fat and low-fat cow's milknon fat which you can buy at the supermarket.

However, always pay attention to the nutritional information on the packaging, because low-fat packaged milk usually contains higher sugar.

2. Goat milk

Apart from cow's milk, goat's milk also contains high enough cholesterol and to be consumed every day. Therefore, even though goat's milk has a good protein content, this type of milk cannot be the best milk choice for people with high cholesterol.

Just one glass of goat's milk has a high number of calories, which is 168 calories. In addition, in 100 milliliters (ml) of goat's milk, there are 6 milligrams (mg) of cholesterol.

Meanwhile, the saturated fat content in goat's milk is 6.5 grams. So, if you want to keep your cholesterol levels normal, choose other milk alternatives that are safer for you.

Milk alternative products that can help lower cholesterol

In addition to consuming milk which is good for high cholesterol, you can also consume yogurt as a dairy product to help lower cholesterol levels in the blood. However, before you rush to buy yogurt to lower cholesterol, it's good to know what kind of yogurt can actually lower cholesterol in the body.

It is important that you understand the different types of yogurt. The amount of yogurt that contains sugar should make you be careful in choosing yogurt if you want to consume it in order to lower cholesterol.

You should know that the sugar content in plain yogurt comes from lactose, a natural sugar found in milk. Compare this with fruit-flavored yogurt which contains 12 grams of added sugar and does not include natural sugars in milk.

Which yogurt is right for you? Yogurt which is high in sugar is suitable only for your snack or after-meal dessert. Meanwhile, plain, non-fat yogurt is the healthiest choice that can lower cholesterol.

Besides plain yogurt or greek yogurt can keep you feeling full longer. Plain yogurt and greek yogurt has a great content of protein, probiotics and calcium. Therefore, apart from milk, plain and low-fat yogurt is more suitable for people with high cholesterol.