Could dairy be better for your heart?

For years, saturated fat has been closely associated with cholesterol and heart disease, leaving many people questioning whether milk, yoghurt and cheese belong in a heart-conscious diet.

But emerging research is painting a more nuanced picture of dairy, with studies suggesting that milk and other dairy products may have a neutral or, in some cases, protective association with cardiovascular health.

The latest discussion from Rediscover Dairy points to research examining dairy as a whole food rather than assessing its health effects solely through one nutrient, such as saturated fat.

The organisation notes that while about 60% of the fat in milk is saturated, the wider nutritional composition of dairy may influence how its components are processed and used by the body.

Saturated fat has traditionally been a focus of dietary advice because diets high in saturated fat can contribute to elevated LDL cholesterol, a recognised risk factor for cardiovascular disease.

However, the relationship between individual foods and health outcomes is more complex than looking at saturated fat alone.

A systematic review of 95 meta-analyses cited by Rediscover Dairy found that none reported an association between dairy consumption and a higher risk of developing heart disease.

The evidence across individual studies is not entirely uniform, but several studies have found that milk, yoghurt and cheese are associated with either a lower risk of cardiovascular conditions, stroke and high blood pressure, or no significant effect.

That does not mean all dairy products have identical nutritional profiles, nor does it remove the importance of overall dietary patterns.

Why the ‘dairy matrix’ matters

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One explanation being explored by researchers is what is known as the dairy matrix.

Rather than considering saturated fat in isolation, the dairy matrix looks at the physical and biochemical structure of dairy foods and the way their nutrients and other components interact.

Milk and dairy contain protein, minerals, vitamins, fatty acids and bioactive compounds. Their combination can affect digestion, absorption and how nutrients are used by the body.

This is one reason researchers increasingly distinguish between a nutrient considered on its own and the food in which that nutrient occurs.

Registered dietitian Maretha Vermaak of Rediscover Dairy said the food replacing a source of saturated fat also needs to be considered.

“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.”

In practical terms, removing a food from the diet does not automatically make the overall diet healthier if the replacement has a different or less favourable nutritional profile.

Milk, yoghurt and cheese in the daily diet

Picture: Supplied

South Africa’s Food-Based Dietary Guidelines recommend that people “have milk, maas or yoghurt every day”, reflecting dairy’s contribution to the country’s dietary patterns and its nutritional value.

Dairy has also long formed part of food traditions across South Africa’s diverse communities, with products such as maas and yoghurt remaining familiar components of many diets.

According to the information supplied by Rediscover Dairy, healthy individuals consuming up to 200 g of dairy a day do not appear to face harm from dairy intake based on the evidence discussed, whether choosing full-fat or lower-fat options.

Fermented products, including yoghurt and amasi, may offer additional benefits because they contain bacteria associated with gut health.

Vermaak advises people considering major dietary changes to seek individual guidance rather than making significant or restrictive changes based on a single nutrient or health claim.

“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 bigger picture for heart health

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Cardiovascular disease remains closely linked to factors including high blood pressure, unhealthy cholesterol levels and broader dietary and lifestyle patterns.

The research therefore does not present dairy as a standalone solution for heart health. Instead, it adds to a growing body of evidence examining how whole foods interact with the body’s health rather than judging foods solely by their individual nutrient content.

For consumers, the distinction is significant: milk, yoghurt and cheese cannot necessarily be assessed simply by their saturated-fat content.

The available research suggests that dairy can form part of a balanced diet for healthy individuals, while the overall pattern of eating remains an important consideration when looking at long-term cardiovascular health.

People with specific dietary requirements or existing health conditions should seek personalised advice from a qualified healthcare or nutrition professional before making substantial changes to their diet.

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Source: Rediscover Dairy