Are milk or dairy products not recommended in case of cholesterol? Our dietician-Nutritionist Julie Boët answers us.
Good or bad cholesterol: know what we are talking about above all
When we talk about cholesterol, it is first of all important to distinguish two types: “good” cholesterol (HDL) and “bad” (LDL).
- LDL cholesterol can accumulate on the walls of the arteries, promoting atherosclerosis, a major risk factor for cardiovascular disease;
- Conversely, HDL cholesterol helps to eliminate excess cholesterol, acting as a vascular cleaner.
In the event of hypercholesterolemia, that is to say an excess of blood cholesterol, it is essential to adopt a suitable diet. “The main recommendations include the reduction of saturated fat (present in particular in animal products), the increase in fibers (legumes, fruits, vegetables, full cereals) and the consumption of good lipids (omega-3, vegetable oils, fatty fish).” In this context, it is often estimated that milk is to be avoided. The reality is more nuanced.
Milk and dairy products: permit, but regulated
In reality, dairy products, often pointed out, are not to be banished, but their consumption deserves to be regulated. “Some dairy products, including cheeses and whole milks, are rich in saturated fats, which can contribute to an elevation of LDL” confirms Julie Boët. On the other hand, other dairy products such as natural yogurts or half skimmed milks provide interesting nutrients such as calcium, proteins and certain vitamins, without excess of saturated fat.
Thus, it is not necessary to completely exclude dairy products in case of high cholesterol, but it is wise to make enlightened choices. “”Favor skimmed or half skimmed versions of milk, yogurt without added sugar, and limit the consumption of fatty cheeses ” advise our expert.
The particular case of plant milks,
Plant milks are also an interesting alternative when you have cholesterol. “”In particular the milks of almond, soy or oats, provided they choose them enriched with calcium and without added sugar “ underlines the nutritionist. Soy milk is particularly suitable because it contains vegetable proteins and phytosterols. However, these are recognized to help reduce LDL levels. However, they are to be limited in the event of hormone-dependent cancer. Only small downside to this option: the lack of transparency, sometimes on their content. “It is advisable to read the labels. Some plant milks may contain added oils (especially coconut or palm), not very favorable in the event of hypercholesterolemia” concludes our expert.