Cholesterol is a fatty substance found in nearly every cell in your body. Despite its importance in various bodily processes, too much cholesterol can have adverse effects on your health, including increasing your risk of heart disease and stroke.

Thankfully, healthy lifestyle choices like regular exercise, a balanced diet, and medication can help you decrease your cholesterol levels.

One way to lower your cholesterol levels is by consuming more proteins that actively work to reduce cholesterol levels. According to numerous scientific studies, some proteins perform exceptionally well in driving cholesterol down.

Let’s take a closer look at one of these proteins and explore its benefits.

Whey protein – what is it, and how does it help reduce cholesterol levels?

Whey protein is a form of protein that is extracted from milk during the cheese-making process. It can be found in a variety of dairy products such as cheese, yogurt, or ice cream.

Whey protein is also a popular protein supplement that comes in powders, shakes, and bars for those who want a quick protein boost and muscle recovery after workouts.

Recent scientific research has discovered that whey protein can help lower cholesterol levels in those with heightened cholesterol. The protein contains specific amino acids called leucine and cysteine, which have blood cholesterol-lowering properties.

The benefits of whey protein for cholesterol reduction

Several studies have been conducted to examine how whey protein can reduce cholesterol levels, and these studies have produced promising results. Here are the benefits of consuming whey protein for cholesterol reduction:.

1. Whey protein reduces LDL cholesterol

Low-density lipoprotein (LDL) cholesterol is often referred to as “bad” cholesterol since it can lead to the buildup of plaque in your arteries, increasing your chances of heart disease and stroke.

Whey protein can reduce LDL cholesterol, according to research from the Journal of Nutrition. The study found that participants who took whey protein supplements for 12 weeks had significant reductions in their LDL cholesterol levels.

2. Whey protein elevates HDL cholesterol

High-density lipoprotein (HDL) cholesterol is known as “good” cholesterol because it helps remove LDL cholesterol from your bloodstream and returns it to your liver to be eliminated.

According to a study in the British Journal of Nutrition, taking whey protein supplements helped improve HDL cholesterol levels in participants. By increasing your HDL cholesterol levels, you can boost your body’s ability to remove bad cholesterol from your system, reducing your risk of heart disease.

3. Whey protein decreases triglycerides

Triglycerides are a type of fat in your bloodstream that can increase your chances of developing heart disease. Thankfully, whey protein can also help reduce your triglyceride levels, according to a study in the International Dairy Journal.

The study found that taking whey protein supplements for six weeks significantly decreased participants’ triglycerides levels.

4. Whey protein may lower blood pressure

High blood pressure is a severe risk factor for heart disease, and reducing your blood pressure levels can lower your risk.

According to a study in the Journal of Dairy Science, taking whey protein supplements may lower blood pressure in people with high blood pressure. The study suggests that say 54g of whey protein daily for eight weeks led to a reduction in systolic blood pressure.

5. Whey protein is low in fat and calories

Aside from the health benefits, whey protein is also low in fat and calories, making it an ideal protein source for those watching their fat and calorie intake.

One scoop of whey protein powder typically contains around 100 calories and 1-2 grams of fat. This makes it perfect for adding to smoothies or shakes as a meal replacement without adding excess calories to your diet.

How to consume whey protein for cholesterol reduction

If you are looking to use whey protein for reducing cholesterol levels, you can consume it through whey protein supplements or a diet rich in whey protein.

Whey protein is commonly available in powder form that can be mixed with water or other liquids, or through ready-to-drink shakes that you can take on the go. You can also eat more dairy products rich in whey protein like Greek yogurt or cheese.

Keep in mind that whey protein supplements are not meant to replace meals in your diet. Instead, they should supplement a balanced diet by providing extra protein that can benefit your health.

Conclusion

Whey protein is an excellent source of protein that can help reduce cholesterol levels in your body.

Its ability to lower LDL cholesterol levels, boost HDL cholesterol levels, and reduce triglycerides make it an exceptional protein source for those looking to lower their heart disease risk. Additionally, it is low in fat and calories, so it won’t add unwanted calories to your diet. Consume more whey protein in your diet or supplement with whey protein powder to enjoy these fantastic benefits.