Milk, yoghurt and cheese have long been scrutinised for their saturated fat content. However, research suggests that dairy can form part of a heart-healthy diet, with its effects on cardiovascular health ranging from neutral to potentially protective.
For years, dietary advice has encouraged us to limit saturated fat, particularly because high intakes can contribute to elevated LDL cholesterol, commonly known as ‘bad’ cholesterol. High LDL cholesterol, alongside high blood pressure and other risk factors, can increase the risk of cardiovascular disease.
With heart disease and other non-communicable diseases remaining a significant global health concern, it is worth looking more closely at how everyday foods affect our health. Dairy products contain saturated fat, but does that mean full-fat milk, yoghurt and cheese should be avoided in favour of low-fat alternatives? And is there any reason to cut dairy out of your diet altogether?
According to research reviewed by nutrition experts, the answer is not as straightforward as simply counting grams of saturated fat.
What does the research say about dairy and heart health?
Several large studies have examined the relationship between dairy consumption and cardiovascular health. Although the findings are not entirely consistent, many suggest that milk, yoghurt and cheese have a neutral or potentially beneficial association with the risk of heart disease, stroke and high blood pressure.
The press release from Rediscover Dairy cites a systematic review of 95 meta-analyses, none of which found an association between dairy consumption and an increased risk of developing cardiovascular disease.
These findings challenge the idea that all foods containing saturated fat have the same effect on the body. While the type and amount of fat in your diet matter, the overall nutritional composition of a food also deserves consideration.
Understanding the dairy matrix effect
One explanation for the findings is the so-called dairy matrix. This refers to the physical structure of dairy products and the way their nutrients and other components interact.
Milk and dairy products contain a combination of high-quality protein, vitamins, minerals, fatty acids and other bioactive compounds. The structure of these foods, along with the interactions between their components, can influence how nutrients are digested, absorbed and used by the body.
As a result, the health effects of dairy cannot necessarily be predicted by looking at a single nutrient, such as saturated fat, in isolation. The same applies to individual health markers, including LDL cholesterol.
Registered dietitian Maretha Vermaak of Rediscover Dairy explains that the foods replacing dairy also need to be considered when making dietary changes.
“Studies do show that, overall, a lower intake of saturated fat can be healthier and can reduce the chance of heart disease. But what you replace dairy with matters,” she says.
For example, replacing dairy with foods that contain less saturated fat does not automatically mean the replacement offers the same nutritional benefits. Depending on the alternatives chosen, cutting out dairy could also reduce your intake of certain vitamins, minerals and protein.
This does not mean that saturated fat should be ignored. Rather, it highlights the importance of considering the nutritional value of the whole food and the wider dietary pattern.
Should you choose full-fat or low-fat dairy?
Both full-fat and low-fat dairy products can have a place in a balanced diet. The appropriate choice depends on your overall diet, nutritional requirements and individual health circumstances.
According to Rediscover Dairy, research suggests that consuming up to 200g of dairy a day does not appear to be harmful for healthy individuals, regardless of whether they choose full-fat or low-fat options. This should not be interpreted as a universal recommendation, as individual needs and the type of dairy product consumed can differ.
Fermented dairy products, including yoghurt and amasi, are also worth considering. These foods can contain beneficial live bacteria, depending on the product and how it is made.
South Africa’s food-based dietary guidelines recommend having milk, maas or yoghurt every day. Dairy provides a range of nutrients and is widely used in South African cooking, with a place in many of the country’s food traditions.
“Dairy has also been an integral part of South Africa’s diverse cultures for generations. Now, current evidence shows that including dairy in your daily diet has a largely neutral to protective effect on heart health,” says Vermaak.
How to make heart-healthy food choices
When it comes to heart health, no single food tells the whole story. Your overall eating pattern, including the balance of fats, fibre, protein, fruit and vegetables in your diet, plays an important role.
Rather than eliminating dairy based on its saturated fat content alone, consider how it fits into your daily meals and what you would eat in its place. Choosing a variety of nutrient-rich foods and paying attention to portion sizes can help support a balanced diet.
If you have high cholesterol, cardiovascular disease or other health concerns, your dietary needs may differ from those of a healthy individual. Vermaak recommends seeking professional guidance before making significant changes to your eating habits.
“Most dairy foods are heart healthy, and consumers should choose carefully when excluding dairy from the diet or replacing it. Before making significant, or drastic changes to your dietary habits, it’s advisable to consult with a dietitian. They provide evidence-based nutritional advice and design nutritional plans that are tailored to each person’s unique needs.”
The growing body of research suggests that dairy deserves a more nuanced place in conversations about heart health. Rather than judging milk, yoghurt and cheese by their saturated fat content alone, it is important to consider the dairy matrix, processing methods, fermentation and the foods that make up the rest of your diet.
As always, a balanced dietary pattern remains central to supporting long-term health.
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