Even High-Fat Dairy May Be Heart Healthy
The recommendation for cardiovascular health is to choose low-fat dairy, but new research suggests that high-fat dairy may be heart healthy
The researchers note that this result is important because global dairy consumption is increasing.
Previous research has shown that as long as you choose the right type of fat, saturated fats may not be as harmful as previously thought.
For better heart health, it is often recommended to consume low- or fat-free dairy products. The American Heart Association recommends that even desserts and ice cream should be the same.
The recommendations are rooted in a long-standing belief that because these foods contain large amounts of saturated fat — which is associated with increased levels of low-density lipoprotein cholesterol (LDL) — eating these foods is associated with a high risk of cardiovascular disease. However, a new study published in the journal Public Science Library Medicine suggests that this may not be as simple as it seems.
About the Study
The researchers surveyed 4150 Swedish men and women in their early 60s, an age group that is considered to be at higher risk for cardiovascular health. They chose Sweden because dairy consumption there is particularly high compared to the rest of the world. The study, which has a 16-year time frame, tracks how many people had had a stroke, heart attack and died during that time.
To reduce the restrictions that come with asking participants to recall what they ate, the researchers instead relied on measuring fatty acid levels in their blood, which would give people a deeper understanding of dairy fats and their effects. They also conducted a systematic review and meta-analysis of 18 studies, including this new cohort study, including data from people with higher and lower average dairy consumption.
They found that, contrary to popular advice, those with the highest intake of dairy fat had the lowest risk of cardiovascular disease. While they concluded that more research is needed to confirm this finding, the results seem to suggest that if you want to stay heart healthy, you probably don’t need to rely solely on low- or fat-free dairy products.
Choices Matter
Dr. Kathy Triyou, lead author of the study and a researcher in the George Institute’s Food Policy Division, said one caveat to these findings is that not all high-fat dairy products should be considered equally protective heart healthy.
There is growing evidence that the health effects of dairy products may depend on the type rather than the fat content.
— Kathy Trieu, PhD
In terms of particularly beneficial types, fermented types such as yogurt or chia may be particularly effective because they can support gut health, which has been linked to better cardiovascular function in previous studies.
For example, a study in the American Journal of Hypertension found that hypertensive men and women with hypertension who at least two servings of yogurt at least two servings a week had a 21 percent and 17 percent lower risk of cardiovascular disease, respectively.
“There is growing evidence that the health effects of dairy products may depend on the type rather than the fat content,” she said. “Our study also reflects this because it suggests that eating dairy products less or at all may not be the best option for heart health.”
Dr. Triyou also recommends avoiding products that contain too much sugar, as this may offset the heart health benefits. For example, a study published in jama internal medicine found that the more added sugars you consume, the greater the risk of cardiovascular disease, including premature death.
Role of Saturated Fat
Recent studies have also questioned whether all saturated fats are the same, but it’s not the first to question ways to reduce all fat.
Previous studies have shown that different types of saturated fats have different effects on lipid levels in the blood, such as the ratio of LDL cholesterol to total HDL cholesterol.
— Ivonne Sluijs, PhD
According to a study published in the International Journal of Cardiology, the saturated fat we consume increases the risk of heart attack. The researchers looked at data from about 75,000 people in the UK and Denmark, focusing on saturated fat intake and the incidence of myocardial infarction over a period of 13 to 18 years.
They found that those whose diets contained more long-chain saturated fat (usually found in meat) and less short-chain saturated fat (often found in dairy products) were at higher risk.
Dr Ivonne Sluijs, co-author of the study and medical center of Utrecht University in the Netherlands, said: “Previous studies have shown that different types of saturated fats affect lipid levels in the blood, such as LDL cholesterol and the ratio of total cholesterol to HDL cholesterol is different.” “This ratio is a more important risk factor, so it’s crucial to study how different types of saturated fat affect this ratio.”
Based on their findings, she said, the biggest benefit may be to replace the saturated fats ingested — palmitic acid and stearic acid — with other alternatives, especially plant-based alternatives.
In general, she says, this means you can eat full-fat dairy products, but also make sure to add other healthy options to your dietary mix, including whole grains, fruits, vegetables and nuts.
New research suggests that you don’t need to just eat low-fat and fat-free dairy products to protect your heart, as high-fat dairy products may also have a protective effect to Heart Healthy. But it’s also important to choose products that don’t contain a lot of added sugar. Before changing your diet plan, consult with a healthcare provider, such as a registered dietitian, on how to reach your nutrition goals.
