Dairy Foods and Heart Disease: Is There a Connection?

Nutrition advice is rarely black and white. Health recommendations depend on individual medical history, lifestyle, food preferences, and goals. So, is dairy healthy? In general, yes—but with important nuances.

Dairy foods are considered nutrient-dense, providing protein, calcium, and other essential nutrients. They also contribute to enjoyment, taste, and meal satisfaction. At the same time, dairy contains saturated fat, which has long been linked to increased LDL (“bad”) cholesterol and higher heart disease risk.

Emerging research suggests that dairy may not raise cholesterol as much as other saturated fat sources. This is likely due to the unique “dairy matrix”—a combination of bioactive peptides, minerals, and different types of fat—which may reduce the cholesterol-raising effect. Studies show that dairy consumption can also help improve blood pressure, support bone health, and, in the case of fermented products like yogurt and kefir, promote gut health. Choosing yogurt instead of chips, or milk instead of soda, improves nutrient intake by providing protein, calcium, and probiotics, even if those dairy foods contain some saturated fat.

Saturated fat is found in animal foods such as beef, pork, poultry, and dairy, as well as tropical oils like coconut oil, palm oil, and cocoa butter. While saturated fat in dairy appears to have a smaller impact on cholesterol than other sources, this benefit does not extend to all foods containing saturated fat.

That said, saturated fat intake still matters. The American Heart Association recommends limiting saturated fat to about 10% of daily calories, which equals roughly 22 grams per day on a 2,000-calorie diet. Think of this as a “saturated fat budget.” You can choose how to use it based on taste and preferences.

If you choose full-fat dairy, balance it by:

• Reducing high-fat red meats
• Limiting foods made with palm oil (read ingredients)
• Cooking with olive or canola oil instead of butter or coconut oil

Many people also benefit from prioritizing unsaturated fats, such as olive oil, nuts, seeds, avocados, and fatty fish like salmon, which are well supported for heart health. Another healthy choice would be to have non-fat yogurt and top it with nuts or seeds – still get the health benefits along with unsaturated fats.

Additional Considerations

Fermented dairy: Yogurt and kefir contain beneficial bacteria that support digestion and may reduce heart disease risk. Choose non-fat, low-fat, or full-fat options based on your goals and preferences.

Calorie density: Fat is calorie-dense. Switching two daily servings from non-fat to full-fat dairy may add 100–200 calories per day, which could affect weight if calories aren’t adjusted elsewhere.

If you don’t eat dairy: You can still meet your nutrient needs. Focus on protein from lean meats, seafood, eggs, soy foods, beans, and lentils. For calcium, include leafy greens (broccoli, kale, spinach), tofu, almonds, sardines, and chia seeds.

Bottom Line

Whole-fat dairy can fit into a heart-healthy diet when consumed mindfully and within your saturated fat budget. Rather than eliminating foods, focus on balance, flexibility, and enjoying foods that support both health and satisfaction.

By Tahoe Forest Wellness Dietitian, Lisa Fligor, MS, RDN

References:

Engel S, Elhauge M, Tholstrup T. Effect of whole milk compared with skimmed milk on fasting blood lipids in healthy adults: A 3-week randomized crossover study. Eur J Clin Nutr. 2018;72(2):249-254. doi:10.1038/s41430-017-0042-5

de Oliveira Otto MC, Mozaffarian D, Kromhout D, et al. Dietary intake of saturated fat by food source and incident cardiovascular disease: the Multi-Ethnic Study of Atherosclerosis. Am J Clin Nutr. 2012;96(2):397-404. doi:10.3945/ajcn.112.037770

Guo J, Astrup A, Lovegrove JA, Gijsbers L, Givens DI, Soedamah-Muthu SS. Milk and dairy consumption and risk of cardiovascular diseases and all-cause mortality: dose-response meta-analysis of prospective cohort studies. Eur J Epidemiol. 2017;32(4):269-287

Hooper, L., Martin, N., Abdelhamid, A. S., & Davey Smith, G. (2020). Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews, 5, CD011737.