How Do Protein Shakes Affect Your Cholesterol?

Tip

Different types of protein shakes affect your cholesterol in different ways, but studies show that whey protein and soy protein may both help lower cholesterol levels and reduce your risk of heart disease and metabolic syndrome. There are also other benefits of protein shakes, like weight loss and lower blood pressure.

Other Types of Protein

All types of protein powder also contributed to weight loss, with more fat loss than muscle loss, and helped reduce blood pressure in study participants who were on a calorie-restricted diet.

The Best Protein Powders for Cholesterol

Mix these powders with water or low-fat milk to make protein shakes that may help lower your cholesterol:

• ​Whey: ​ Naked Grass-Fed Whey Protein ($21.99, Amazon)
• ​Egg White: ​ Jay Robb Egg White Unflavored Protein Powder ($26.61, Amazon)
• ​Soy: ​ NOW Sports Soy Protein Isolate ($23.93, Amazon)
• ​Plant-Based: ​ Gainful Protein Powder ($49, Gainful)

A Note on Particle Size

When discussing cholesterol, many people focus on the different types, like LDL, HDL and VLDL, but emerging research shows these may not be the right things to look at. According to a 2014 report in ​Arteriosclerosis, Thrombosis, and Vascular Biology,​ high LDL, or "bad" cholesterol, is considered one of the most important risk factors in the development of heart disease, yet many people who have normal LDL levels still wind up with the condition.

Soy Protein and Particle Size

If you opt for a soy protein powder, make sure you choose one that's organic without any added artificial ingredients. Michael Rabovsky, MD, a family medicine doctor from the Cleveland Clinic, also recommends consuming it in moderation because the jury is still out on its estrogenic effect. Keep in mind that you can alternate between soy protein and other forms of protein powder, such as grass-fed whey, hemp protein and pea protein.

Other Things to Consider

Although including protein shakes in your diet in moderation isn't likely to raise your cholesterol, Harvard Health Publishing recommends using caution when making your choice. Many protein powders contain sugar and artificial ingredients whose negative effects can outweigh the benefits of protein shakes.