DOES DRINKING MILK RAISE CHOLESTROL LEVEL?

DOES DRINKING MILK RAISE CHOLESTROL LEVEL?

20-APRIL-ENG 15

RAJIV NAYAN AGRAWAL

ARA---------------------------Nowadays, the problem of high cholesterol has become a common health challenge, directly leading to issues such as rapid weight gain, heart disease, diabetes, and obesity. People struggling with high cholesterol often think twice before eating anything; they fear that consuming certain foods will cause their cholesterol levels to rise even further. For those with elevated cholesterol, it is natural to be concerned about their diet, as improper eating habits can cause cholesterol levels to surge rapidly.

Regarding milk, a frequently asked question is: Is it safe for patients with high cholesterol? Based on various studies and the opinions of health experts, let us explore whether individuals with high cholesterol can consume milk on a daily basis—and if one does drink milk every day, what are the potential effects?

Milk is considered a "complete food." It contains calcium, Vitamins A, B2, B12, and D, along with numerous other minerals. Many people enjoy drinking milk on a daily basis. A single cup of milk contains approximately 150 calories, 8 grams of protein, and 8 grams of fat. Individuals dealing with cholesterol issues can safely consume one cup of skimmed milk daily, as skimmed milk contains approximately 66 fewer calories. It is very low in fat, yet it retains its full complement of protein, vitamins, and minerals without any compromise. According to the American Heart Association, individuals aiming to lower their cholesterol levels should limit their daily intake of saturated fat to less than 12 grams. Those who wish to reduce their cholesterol levels without relying on medication are strongly advised to strictly adhere to such dietary self-regulation.

A study on this subject was published in the *European Journal of Clinical Nutrition* in 2018. According to this, some participants in the study consumed skimmed milk (low-fat milk) daily for three weeks, while others drank regular milk (full-fat milk). After three weeks, a minor adjustment was made: those who had been drinking skimmed milk switched to regular milk, while those who had been consuming full-fat milk drank only skimmed milk for the subsequent three weeks. An increase in levels of "good" cholesterol (HDL) was observed among those who consumed regular milk. However, neither the skimmed-milk group nor the full-fat-milk group experienced any increase in "bad" cholesterol. This demonstrates that milk does not raise bad cholesterol levels.

A study report was published in the journal *PLOS One* in 2022. It detailed dietary strategies adopted to reduce obesity in children. Some children participating in the study were given a diet low in processed foods—such as green vegetables, beef, and dairy butter—and were also provided with an average of 10 ounces of plain milk daily. A second group of children participating in the study was given a regular diet. After a few months, this second group of children was also switched to a diet low in processed foods. The study revealed that the levels of "good" cholesterol (HDL) increased significantly in the second group. Furthermore, their total cholesterol-to-HDL ratio also improved.

A "2021 Meta-Analysis" report published in the journal *Nutrition & Metabolism* highlighted several key findings. The report states that consuming low-fat milk offers health benefits. The study suggests that consuming high-fat milk increases the risk of heart attacks, whereas drinking low-fat milk daily poses no significant health risks. Additionally, the report indicates that consuming low-fat milk helps reduce the risk of colorectal cancer and Type 2 diabetes. It also states that drinking 7 ounces of milk daily reduces the risk of metabolic syndrome by 13 percent and the risk of obesity by 16 percent. Consuming milk reduces the risk of osteoporosis by up to 40 percent.