7 Steps to Lower Cholesterol Naturally: Step 6 - Drink Low Fat Milk
As discussed in the introduction to this seven-part series, there are seven easy steps to lower cholesterol naturally. In this step, we will discuss why you should drink low fat milk.
Step 6: Drink Low-Fat Milk
Low-fat milk contains plant sterols, which have been proven to lower cholesterol levels naturally. To lower bad cholesterol, your should consume two to three servings of low-fat milk. One serving equals a bowl of cereal, a cup of hot chocolate, a latte, or a smoothie. Drinking the recommended servings of low-fat milk can lower cholesterol levels by an amazing 15%.
While other foods, like fruits, legumes, nuts, seeds, and vegetables, contain plant sterols, they don't provide as much as milk; therefore, they also don't provide the same benefits that milk does. Milk ranks in the top five of cholesterol-lowering foods. Fruits and vegetables are also part of this exclusive list. Some of the worst foods to eat include meat, egg yolks, full-fat dairy products, and whole milk.
Besides low-fat milk, other low-fat dairy foods include low-fat sour cream, low-fat yogurt, low-fat ice cream, and low-fat cheese. If you don't particularly enjoy the taste of milk, try other forms of milk, like chocolate milk or soy milk. Or, if you like to drink milk, try adding it to your cereal or oatmeal, or learn how to cook with it. You can also try fat-free evaporated milk. If you have trouble drinking or digesting milk, you can choose lactose-free milk, or calcium-fortified drinks and foods.
Milk has recently enjoyed a resurgence thanks to the "Got Milk" campaign. Celebrities have offered a hand to promote healthy cholesterol levels, healthy teeth and bones, and heart health.
Not only does milk help to lower cholesterol naturally, it also prevents against osteoporosis. This is especially important for women as they enter the menopausal years. Milk contains calcium that's needed for healthy bones and teeth, and it helps our muscles to function properly. Your bones, teeth, and muscles will weaken if they don't receive enough calcium.
If you don't think there's much difference in the fat content of whole or 2% milk, think about this: 2% milk contains 5 grams of total fat and 3 grams of saturated fat, for every one-cup serving.
The best remedy for lowering your cholesterol while still drinking milk is low-fat milk. There you have it: your body needs milk... low-fat milk. There are options for you if you don't like milk. Look for recipes that will satisfy your taste buds and provide your body with the calcium it needs. Or, create your own recipes!