Controlling cholesterol levels in the blood is a crucial aspect of heart health and overall well-being. Dairy products are a staple in many people’s diets, but if you have high cholesterol, it’s important to know how to make the right choices.

Why You Should Include Dairy Products When You Have High Cholesterol

Dairy products contain saturated fats, which can influence cholesterol levels in the body. Some dairy products are high in saturated fats, which may raise “bad” LDL cholesterol, while others can be beneficial for heart health. That’s why it’s essential to understand which dairy products to choose and what factors to consider.

We spoke with Nino Burdzgla, a nutrition technologist at Dgis, about the best recommendations.

Which Dairy Products Are Recommended for High Cholesterol, and Why Fat Content Matters

Animal fats play an important role when managing high cholesterol. Fermented dairy products naturally contain animal fat, so it’s best to avoid butter and traditional cottage cheese from farms, as well as hard processed cheeses, since they can contribute to higher cholesterol. Instead, opt for low-fat or skimmed options, such as skimmed milk, low-fat yogurt, skimmed cheese.

Choose dairy products that are high in protein and calcium, as these nutrients help control cholesterol. Milk, yogurt, and cottage cheese are excellent sources of protein, while calcium-rich foods, like low-fat dairy, also support cholesterol management.

Why Avoid Farm Milk and Butter? Why Choose Pasteurized Milk?

Farm milk and its products are high in fat. A high intake of saturated fats can raise “bad” LDL cholesterol, increasing the risk of heart disease. Pasteurization—a process of heating milk to kill harmful bacteria - ensures safety by eliminating pathogens, reducing the risk of infections and illnesses associated with raw milk. Pasteurization also extends shelf life and preserves product quality, making it a safe choice for everyone.

How Often Should You Consume Dairy Products if You Have High Cholesterol?

Dairy products provide protein, calcium, and other essential nutrients. Consuming them regularly as part of a balanced diet helps your body get necessary nutrients. For those with high cholesterol, the frequency of dairy intake should be moderate, prioritizing low-fat or skimmed options, and tailored to personal needs in consultation with a healthcare professional.

Even healthy dairy products should be consumed in moderation.

Recommended Dairy Products for High Cholesterol

Low-fat or skimmed cottage cheese and yogurt

Additional Tips:

• Check product labels: pay attention to fat content, calories, and added sugar.
• Replace meat with fish, poultry, or legumes (beans, peas, lentils). Choose lean, cooked meat, remove visible fat, and remove chicken skin.
• Limit egg yolks to 2–3 per week (including those used in cooking).
• Include porridge and whole-grain bread (without butter). Add nuts or dried fruits for extra nutrition.
• Cook food by boiling, steaming, or baking rather than frying.

Remember, the key is moderation and variety to ensure an optimal diet for managing high cholesterol.