Can Milk Affect Your Heart Health? What Research Reveals

New research reveals that milk and dairy, even full-fat, don’t increase heart disease risk and may even offer mild protection.

Many of us believe that full-fat milk, butter, and cheese are not advised for heart patients, as they may raise the risk of clogged arteries and cause heart attacks. The logic behind this was simple: these foods are rich in saturated fats, which can increase bad cholesterol and damage the heart. But science often challenges long-held assumptions. So, is full-fat milk truly a heart health risk, or is it just another nutrition myth?
A large systematic review, from thousands of participants worldwide, assessed the risk of getting cardiovascular disease (CVD), heart attack, or stroke with consumption of milk and dairy products, particularly full-fat or low-fat (1^✔ ✔Trusted Source
Milk and Dairy Product Consumption and Cardiovascular Diseases: An Overview of Systematic Reviews and Meta-Analyses

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Link Between Heart Disease Risk And Full-Fat Dairy Products

Ischaemic heart disease (IHD) and stroke were the world’s leading causes of cardiovascular disease (CVD), accounting for an estimated 422.7 million cases and 17.92 million deaths from CVD in 2015. Thus, to lessen the burden of IHD, stroke, and other associated CVDs like peripheral arterial disease, global efforts are needed to provide primary and secondary prevention.
Even those who already have cardiovascular disease can reduce their risk of heart disease and avoid further heart issues by making dietary and lifestyle changes. One of the best ways to protect the heart is to eat a varied and balanced diet. As milk is accepted as a part of a balanced diet, researchers turned their focus to milk. They examined dozens of studies from around the world and compared those who ate more dairy (milk, cheese, yoghurt, butter, or cream) to those who ate less, as well as the risk of heart disease, stroke, or high cholesterol.

Milk: Safe and Possibly Helpful

• Milk, whether it’s regular or low-fat, did not raise the occurrence of heart attacks or strokes.
• In fact, the review highlighted that those who drank milk regularly had a 16% lower chance of getting heart disease and also a potential drop in stroke risk.
• The risk slightly increased with consuming very high-fat milk, but this was not seen among those who drank low-fat milk (around 200 ml daily)
• So, a glass of milk each day seems safe and possibly heart-friendly for most people.

Cheese: Not the Enemy You Think

• Similarly, cheese is often shown as a bad influence on heart health; the review says otherwise. The review highlighted that even cheese consumption lowered CVD risk.
• Eating about 50-75 grams of cheese a day (roughly 2-3 slices) was linked to enhanced heart function among the participants.
• Cheese contains not only fat but also calcium, protein, and good bacteria, all of which help to balance cholesterol and reduce inflammation.
• Cheese in moderation is heart-healthy.

Fermented Dairy: Good for the Gut and the Heart

• The advantages of fermented milk, such as kefir or probiotic curd, were particularly noteworthy.
• Regular consumption of fermented milk reduced the risk of stroke by up to 20%.
• These foods are rich in probiotics, which are beneficial bacteria that promote gut health and may lower inflammation and cholesterol, both of which are good for your heart.

Butter and Cream: Not as Bad as You Think

• Researchers found no discernible impact on heart health, even when butter consumption increased by one or two tablespoons per day.
• It only indicates that a small amount of butter or cream in your diet is unlikely to be harmful to your heart, not that you should overindulge.

So, dairy doesn’t just avoid harm; it is, in fact, beneficial for your heart.

No Spike in Cholesterol or Blood Pressure

Randomised controlled trials (RCTs), which are regarded as the gold standard for evaluating health claims, were also examined by the researchers. People who consumed milk or dairy products did not significantly increase their blood pressure, total cholesterol, or LDL (“bad”) cholesterol across several RCTs.

Enjoy Dairy in Balance

Strictly avoiding full-fat dairy may no longer be the best course of action. Moderate consumption of dairy products, whether full-fat or low-fat, does not raise the risk of heart disease or stroke, according to the best available scientific data.

Heart health can be promoted by including milk, yoghurt, and cheese in a diet that is well-balanced and full of fruits, vegetables, and whole grains. Focus on the greater picture, which includes moderation, diet quality, and overall lifestyle, rather than being afraid of milk fat.

“The consumption of total dairy products, with either regular or low-fat content, does not adversely affect the risk of cardiovascular disease,” the study’s authors concluded.

Reference:

1. Milk and Dairy Product Consumption and Cardiovascular Diseases: An Overview of Systematic Reviews and Meta-Analyses – (https://www.sciencedirect.com/science/article/pii/S2161831322002083)

Source-Medindia