Prioritize low-fat, protein-rich milk
Many people worry that milk increases blood fat because it contains cholesterol and saturated fat. However, current recommendations focus on the type of product and consumption instead of completely eliminating it.
Notably, non-fat Greek yogurt. Thanks to the process of filtering out the whey, each serving of about 5.5 ounces provides up to 16 grams of protein but does not contain fat. The product also has live beneficial bacteria that help improve the gut microbiome, thereby supporting the absorption of low-density lipoprotein cholesterol, commonly known as bad cholesterol.
Another option is Skyr, a traditional Icelandic fermented milk product. Despite its yogurt-like texture, skyr is actually soft cheese made from skim milk. Each serving of 8 ounces can contain about 20 grams of protein and is almost fat-free, suitable for a blood fat-controlled diet.
For salty taste lovers, low-fat fresh cheese is also a rich source of protein, about 28 grams per cup, while saturated fat is only about 1.5 grams. This product is flexible in processing, can be used for both sweet and savory dishes.
Skim milk or 1% milk still provides about 8 grams of protein per cup but very little saturated fat, suitable for replacing whole milk.
Choose the right type, control portion size
According to recommendations from the American Heart Association, saturated fat should account for less than 6% of total daily energy. With a 2,000-calorie diet, this number is equivalent to about 13 grams of saturated fat.
Mr. Aviv Joshua - clinical nutritionist in the United States - said: "People with high cholesterol can still use milk and dairy products if they prioritize non-fat or low-fat types. The key is to read nutrition labels carefully and pay attention to portion sizes.
When shopping, you should choose products that are sugar-free, low in sodium, rich in protein and have a saturated fat content of about 1 gram or less per serving. Low fat does not mean unlimited eating; moderation and balance are the foundation to help control cholesterol effectively and sustainably.
