When managing cholesterol levels, many people focus solely on solid foods. However, what you drink can also significantly impact your cholesterol intake, especially if your beverages are rich in animal fats or dairy. While most drinks—like water, tea, or black coffee—are cholesterol-free, some indulgent favourites can quietly load your system with cholesterol, raising your risk of heart disease over time.
In this article, we examine the top five drinks with the highest cholesterol content, explain the science behind them, and offer practical guidance for making healthier choices.
What is Cholesterol and Why Does it Matter?
Cholesterol is a fatty substance produced naturally by the liver and also found in animal-derived foods and drinks. It plays an essential role in hormone production, vitamin D synthesis, and cell membrane maintenance. However, excess cholesterol in your bloodstream—especially LDL (low-density lipoprotein)—can accumulate in the arteries, increasing the risk of atherosclerosis, heart attack, and stroke.
According to the NHS, individuals at risk of heart disease should aim to consume less than 300mg of cholesterol per day, or even lower depending on medical advice.
1. Eggnog – The Seasonal Cholesterol Bomb
Cholesterol per 240ml (1 cup): 150–200 mg
Eggnog is a classic holiday drink, traditionally made with raw eggs, whole milk, double cream, and sugar. Some versions even include alcohol like brandy or rum. Each of these ingredients—particularly the eggs and cream—are rich in dietary cholesterol and saturated fats.
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Why it’s high: Eggs contain approximately 186mg of cholesterol each, and whole milk and cream add more saturated fats that may increase your blood cholesterol levels.
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Health impact: Regular or heavy consumption of eggnog can push your daily cholesterol intake over the limit in just one glass.
Healthier alternative: Try making a dairy-free or vegan eggnog using almond milk and plant-based creamers, which contain 0mg of cholesterol.
2. Milkshakes – A Creamy Indulgence
Cholesterol per 300ml serving: 80–120 mg
Milkshakes made with whole milk, ice cream, and whipped cream are a favourite among many, but they are also among the worst culprits for cholesterol content.
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Main contributors: Full-cream dairy and egg-based ice creams.
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Typical ingredients: One scoop of vanilla ice cream has 25–45mg of cholesterol, and full-cream milk adds more depending on quantity.
Health tip: If you’re craving a milkshake, opt for versions made with skimmed milk or plant-based alternatives and avoid the whipped topping.
3. Frappuccino-style Coffee Drinks
Cholesterol per 350ml (12 oz): 60–100 mg
Popular coffeehouse beverages such as frappuccinos or iced mochas often contain hidden cholesterol. While coffee itself is cholesterol-free, the cream, whole milk, and whipped toppings are not.
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Why it matters: These drinks often include 3–4 tablespoons of whipped cream, which can contain 15–30mg of cholesterol per tablespoon.
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Sugar + fat combo: The sugar in these drinks also contributes to triglyceride levels, compounding cardiovascular risk.
Better choice: Order your iced coffee with skimmed or non-dairy milk and skip the cream to avoid excess cholesterol and calories.
4. Protein Shakes with Full-Fat Milk or Raw Eggs
Cholesterol per serving: 50–100 mg
Protein shakes are often used for fitness and muscle recovery, but the cholesterol content varies depending on the ingredients.
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High-cholesterol ingredients: Some athletes use raw eggs or full-cream milk to increase protein and caloric intake.
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Raw eggs: One large raw egg contains around 186mg of cholesterol.
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Whole milk: Adds around 24mg of cholesterol per 250ml.
Advice for fitness enthusiasts: Stick to plant-based protein powders mixed with water, soy, or almond milk. They provide protein without raising cholesterol levels.
5. Full-Fat Lassi (Traditional Indian Yogurt Drink)
Cholesterol per 250ml: 40–60 mg
Lassi, a yoghurt-based drink from the Indian subcontinent, is a refreshing option—but its full-fat versions can carry significant cholesterol levels.
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Traditional recipes: Often made with whole-milk yoghurt, butter, or even ghee.
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Variations: Sweet lassis with cream or savoury ones with butter are especially rich.
Recommendation: Choose low-fat or non-fat yoghurt when preparing lassi. Add fresh fruits or mint for flavour without cholesterol.
Honourable Mention: Hot Chocolate with Whipped Cream
Cholesterol per 250ml: 30–50 mg
Though not in the top five, hot chocolate with whole milk and whipped cream can sneak in a decent amount of cholesterol—especially during winter months.
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Main culprits: Dairy milk and whipped cream.
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Consideration: Ordering a “grande” size with full toppings may push your intake close to half the daily limit.
Swap option: Try dark chocolate powder with oat milk for a rich, cholesterol-free alternative.
Drinks That Are Cholesterol-Free
It’s important to note that many beverages are naturally free of cholesterol, especially those that don’t contain animal products:
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Water
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Black coffee
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Herbal and green tea
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Fruit juices (though high in sugar)
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Plant-based milks like almond, oat, soy, and rice milk
These can be excellent substitutes for high-cholesterol beverages, especially for those managing heart disease or watching their cholesterol levels.
Things You Can Do to Reduce Cholesterol
| Strategy | What to Do | Why It Helps |
|---|---|---|
| 1. Eat More Soluble Fibre | Include oats, beans, lentils, fruits, flaxseed, psyllium | Binds cholesterol in the gut and helps remove it |
| 2. Switch to Healthy Fats | Use olive oil, eat nuts and oily fish, avoid butter and fried foods | Lowers LDL (“bad”) cholesterol and supports heart health |
| 3. Exercise Regularly | Aim for 150 min/week of moderate activity (e.g. brisk walking, swimming) | Raises HDL (“good”) cholesterol and lowers triglycerides |
| 4. Maintain Healthy Weight | Track BMI and waist size; aim to lose 5–10% if overweight | Reduces cholesterol and overall cardiovascular risk |
| 5. Quit Smoking | Use NHS Smokefree tools or nicotine replacement to quit | Raises HDL cholesterol and improves blood vessel health |
| 6. Limit Alcohol Intake | No more than 14 units/week; spread over days and have alcohol-free days | Excess alcohol raises cholesterol and triglycerides |
| 7. Reduce Dietary Cholesterol | Eat fewer egg yolks, offal, full-fat cheese; use lean proteins and plant-based alternatives | Especially helpful for those sensitive to dietary cholesterol |
| 8. Increase Plant Sterols/Stanols | Use fortified spreads (e.g. Benecol®, Flora ProActiv®), eat nuts and legumes | Block cholesterol absorption in the gut, reducing LDL by up to 10% |
| 9. Get Cholesterol Checked | Request a lipid profile from your GP every 5 years (or more often if needed) | Early detection allows timely action before complications arise |
| 10. Consider Medication | If advised by GP, take statins or other prescribed drugs | Can reduce LDL by 30–50% when lifestyle changes aren’t sufficient |
Final Thoughts
Drinks may not be the first thing that comes to mind when thinking about cholesterol, but they can be significant contributors—particularly those laden with dairy, eggs, and cream. If you’re monitoring your cholesterol for health reasons, it’s crucial to pay attention not just to what you eat, but what you sip.
By being aware of the ingredients in your favourite drinks and opting for healthier alternatives, you can enjoy flavourful beverages while protecting your heart health.
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