Does whey protein affect cholesterol levels? What you need to know

Cholesterol is a key part of our overall health, but high LDL cholesterol levels are linked to increased risks of heart disease. (1) The question of whether whey protein can affect cholesterol levels is important to understand for anyone monitoring their heart health, and for those who want to take preventative steps to protect it.

Can whey protein help lower cholesterol, or does it increase levels? Is it good or bad for your heart health? In this guide, we’ll break down the research behind these questions and explore the science behind whey protein and cholesterol.

Cholesterol is a waxy, fat-like substance found in every cell of the body. It plays a role in hormone production, digestion, and cell function. (2) While cholesterol is essential for health, too much of the wrong type can increase the risk of heart disease.

Good vs bad cholesterol

• LDL (Low-Density Lipoprotein) cholesterol: LDL is what’s known as ‘bad’ cholesterol. It carries cholesterol to the arteries, and high levels can lead to plaque buildup, increasing the risk of heart attacks and strokes. (3)
• HDL (High-Density Lipoprotein) cholesterol: HDL is referred to as ‘good’ cholesterol. It helps remove excess cholesterol from the bloodstream, transporting it to the liver for excretion. Higher HDL levels are generally linked to better heart health. (4)

Whey protein is derived from milk and can contain small amounts of cholesterol. But the levels depend on how it's filtered, whether as a whey protein concentrate or isolate.

• Whey protein concentrate: WPC still contains some of the natural milk fat, though in small quantities – for example, our Pure Unflavoured whey protein has only 1g of fat per 25g serving. This means it can contain small amounts of cholesterol. In Pure Unflavoured, that’s 0.15g per 100g.
• Whey protein isolate: WPI undergoes additional filtration to remove much of the fats and lactose. This makes it a virtually cholesterol-free option, although amounts may still vary between protein powders.

Whey protein vs plant-based protein powders

Vegan protein powders come from plants, such as peas, hemp, and soy, rather than dairy or animals. Although plants do contain some cholesterol, (5) it’s in much smaller amounts than animal-derived sources. This means that cholesterol levels may be slightly lower in plant-based protein powders, though this, again, would vary from product to product.

Will cholesterol in protein powder increase cholesterol levels?

It’s a common misconception that consuming cholesterol in the food you eat (dietary cholesterol) has a significant impact on your blood cholesterol levels. In fact, it only has a modest effect. (6) It is the saturated fat content in foods which is now considered to be the main link between diet and high levels of LDL cholesterol. (7)

In recent years, researchers have begun to explore the link between whey protein and the reduction of LDL cholesterol. Let’s explore this research in more detail now.

You might assume that because whey protein comes from dairy, it contributes to high cholesterol. While circumstances differ for every individual, and you should always check with a healthcare professional if you’re concerned, some research has in fact indicated that whey protein may help reduce bad cholesterol and support heart health.

One study which compared whey protein concentrate with soy protein isolate found that supplementation of 65g of whey protein a day led to a significant reduction in total and LDL cholesterol. (8)

A review of 22 studies in patients with metabolic syndrome and related conditions found similar results, with whey protein supplementation leading to a reduction in total and LDL cholesterol. (9)

A separate analysis, however, found only modest results on the reduction of another blood lipid, triacylglycerol, and no effects on LDL cholesterol as a result of whey protein supplementation. (10) It suggests that further studies into the topic might help us to understand the role whey protein can play in more depth.

Why might whey protein help lower cholesterol?

Some of the reasons why whey protein might help to reduce cholesterol levels include:

• Improving lipid metabolism: Whey protein contains bioactive proteins, such as lactoferrin, which may help regulate fat metabolism and reduce LDL cholesterol levels. (11)
• Triggering lipid-lowering mechanisms: Some research has suggested that consumption of whey protein can trigger lipid-lowering mechanisms in the body, such as the stimulation of lipoprotein lipase. (12)

While whey protein might be beneficial for cholesterol management, individual results vary based on dosage, diet, and overall lifestyle habits. Those looking to optimise heart health should pair whey protein with a balanced diet rich in fibre, healthy fats, and regular exercise, and always speak to a health professional for specific guidance.

For those managing high cholesterol, choosing the right sources of protein is essential. A common question is: can I take whey protein if I have high cholesterol?

The fact that levels of cholesterol in whey protein – particularly whey protein isolate – are low, that dietary cholesterol is less of a contributor to cholesterol levels in the body, and that whey protein may have positive effects on lowering LDL cholesterol, all suggest that whey protein can indeed be safely incorporated into a heart-healthy, balanced diet.

Nevertheless, the answer really depends on you as an individual, so it’s always best to speak with your doctor for guidance before making the decision to use whey protein powder.

What’s more, dietary protein sources are just as vital to a cardiovascular-friendly diet, so be sure to include foods like soy, beans, lentils, chickpeas, nuts and seeds, oily fish, and lean cuts of meat in your meals.

If you decide to use whey protein, and want to manage your cholesterol intake levels, here are some things to look out for when making your choice:

WPC vs WPI

Whey protein concentrate or whey protein isolate? This debate is often multi-level. But when it comes to cholesterol, whey protein isolate might provide some peace of mind as there’s less fat content in the final product.

That said, whey protein concentrate can still be considered a relatively low-cholesterol product. A boiled egg, for example, typically contains around 0.37g of cholesterol per 100g, compared to 0.15g in our Pure Unflavoured whey protein concentrate.

Opt for organic, minimally processed whey

Organic whey protein comes from grass-fed cows and is free from synthetic hormones, antibiotics, and pesticides. (13) It also avoids artificial sweeteners and fillers that may negatively impact metabolic health. (14)

Look for batch-tested products

Quality and transparency matter. Choosing batch-tested whey protein will provide more clarity on the nutritional value of your protein powder, giving you insight into fat, saturated fat, and sugar content, and reassurance that your protein powder is free from other nasties like heavy metals.

Scientific research has suggested that whey protein may help lower LDL cholesterol and support heart health. Unlike high-fat dairy products, whey protein is generally low in cholesterol and can be a high-quality source of essential amino acids that contribute to overall wellbeing alongside a whole food diet.

For those looking to add whey protein to their routine, choosing a high-quality, organic, and minimally processed whey protein isolate is key. As always, individuals with cholesterol concerns should consult their healthcare professional to tailor their diet and supplementation choices to their specific needs.