Dairy has long been a controversial food group when it comes to heart health.

While some studies have suggested that dairy, particularly full-fat dairy, can increase the risk of heart disease, others have found that dairy consumption may actually have heart-healthy benefits. This article will explore the heart-healthy benefits of both full and low-fat dairy, so you can make an informed decision about including this food group in your diet.

Full-Fat Dairy

Full-fat dairy products, like whole milk, cheese, and butter, have a bad reputation when it comes to heart health due to their high levels of saturated fat.

Saturated fat has been linked to an increased risk of heart disease, as it can raise LDL cholesterol levels, which is often referred to as ‘bad’ cholesterol. Despite this, some studies have suggested that full-fat dairy may have heart-healthy benefits.

A study published in the American Journal of Clinical Nutrition found that people who consumed full-fat dairy were less likely to develop diabetes than those who consumed low-fat dairy.

This may be because full-fat dairy products are more satiating, meaning that they keep you feeling fuller for longer. This can help you avoid overeating and maintain a healthy weight, reducing your risk of developing diabetes and other heart disease risk factors.

Another study published in The American Journal of Medicine found that people who consumed full-fat dairy were less likely to die from cardiovascular disease than those who ate low-fat dairy.

This study followed over 3,500 participants for 22 years and found that those who ate the most full-fat dairy had a 42% lower risk of dying from cardiovascular disease than those who ate the least.

Low-Fat Dairy

Low-fat dairy products, like skimmed milk, low-fat yogurt, and low-fat cheese, are often marketed as being a healthier choice when it comes to heart health.

This is because they have lower levels of saturated fat, which is linked to an increased risk of heart disease. However, some studies have found that low-fat dairy consumption may not be as heart-healthy as we once thought.

A study published in The Lancet Diabetes and Endocrinology found that low-fat dairy consumption was associated with an increased risk of developing type 2 diabetes.

This study followed over 120,000 participants for 16 years and found that consuming more low-fat dairy products was associated with a higher risk of developing diabetes than consuming full-fat dairy products. This may be because reducing the fat content in dairy products can lead to an increase in sugar and carbohydrate content, which can contribute to developing diabetes.

Another study published in The American Journal of Clinical Nutrition found that low-fat dairy consumption was associated with an increased risk of developing hypertension, or high blood pressure.

This study followed over 2,200 participants for 15 years and found that those who consumed more low-fat dairy products were more likely to develop hypertension than those who ate full-fat dairy products.

The Bottom Line

The debate about full and low-fat dairy and their effects on heart health may never be fully resolved.

While some studies have found that full-fat dairy may have heart-healthy benefits, others have shown that low-fat dairy may not be as healthy as we once thought. However, the current consensus is that all types of dairy can be part of a heart-healthy diet when consumed in moderation and as part of a balanced diet.

If you choose to include dairy in your diet, it is important to choose high-quality, minimally processed dairy products. This means opting for products that are organic, grass-fed, and free of added sugars and artificial flavors.

It is also important to pay attention to your portion sizes, as even healthy foods can be detrimental to heart health if consumed in large amounts.

In summary, if you enjoy dairy and do not have any specific dietary restrictions, it can be part of a heart-healthy diet when consumed in moderation and as part of a balanced diet.

Whether you choose full or low-fat dairy products is up to you and may depend on your personal preferences and health goals.