🧪 Cholesterol

Cholesterol is a fat-like substance. It is found in all cells of animals and humans. The body makes cholesterol itself: it is needed for cell walls and some hormones. From food, cholesterol comes only from animal products. Plants have none.

In milk, cholesterol is found in the milk fat. Whole cow's milk has about 14 mg per 100 g. The fattier the food, the more cholesterol it has: cream, butter and full-fat cheese have much more than milk. Skimmed milk has very little. Plant-based drinks such as soy, rice and almond have no cholesterol.

Cholesterol or fat? They are not the same thing. Cholesterol is a fat-like substance, and in milk it sits in the milk fat, which is why fattier dairy has more of it. Cholesterol in food is also not the same as cholesterol in your blood: from food it comes only from animal products, and plants have none, while blood cholesterol is strongly affected by saturated fat in food, activity, weight, smoking and family history. So comparing foods by process, the fat in the product is the clue, not the word “milk”.

At the dairy chiller of a supermarket, read the fat type on the pack: whole milk, lower-fat or skimmed. Whole cow's milk has about 14 mg of cholesterol per 100 g, skimmed milk has very little, and cream, butter and full-fat cheese have much more. Plant-based drinks made from soy, rice or almond have none, because plants contain no cholesterol. The same logic works at a delicatessen counter: the fattier the product, the more cholesterol it carries.

High blood cholesterol does not hurt by itself. The NHS reminds us that the only way to know your level is a blood test. If there is too much of it, it can clog blood vessels and raise the risk of heart disease and stroke. Blood cholesterol is strongly affected by saturated fat in food, physical activity, weight, smoking and family history. So the NHS advises choosing lower-fat dairy products and eating butter in small amounts.