Heart Health
Dairy foods and heart health
Did you know dairy could benefit your heart? Despite 90% of Australians not getting enough, research shows milk, cheese and yoghurt can help lower the risk of heart disease, stroke and high blood pressure.
"Heart Health" is a common term for cardiovascular health, which refers to the overall health of the heart and blood vessels. Cardiovascular disease (CVD) includes coronary heart disease (such as heart attacks and angina) and stroke.
Heart disease is the leading cause of death in Australia, affecting one in six Australians. Think about that: in a room of six friends, one may be affected. Risk factors include excess weight, inactivity, poor diet, smoking, excessive alcohol and high blood pressure or cholesterol. These can be managed with a healthy lifestyle, including dairy consumption.
Dairy foods have long been known for their role in bone health. However, the Australian Dietary Guidelines recognise the importance of including milk, cheese and yoghurt to reduce heart disease risk. Did you know milk, cheese and yoghurt are also recognised for reducing the risk of stroke, hypertension and type 2 diabetes?
Numerous large meta-analysis (combined results of several studies) link dairy consumption to reduced risk of both heart disease and stroke.
Yet, most Australians don’t consume enough dairy, with 90% not meeting the recommended intake.
Eating three daily serves of dairy is also linked to lower blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet is widely recommended for prevention and management of hypertension. This diet is characterised by a high intake of fruits and vegetables, high in reduced-fat dairy and reduced sodium intake.
The DASH diet is known to support heart health and what’s also notable: newer research shows regular-fat dairy offers similar benefits. The National Heart Foundation now approves full-fat dairy for healthy individuals, noting its neutral effect on heart disease and stroke risk.
And the good news is contrary to what we once thought, cheese doesn’t raise cholesterol. Yes, you read that right! Research has shown that unlike fat from other foods, the saturated fat in cheese isn’t linked to a higher risk of cardiovascular disease.
The exact reason dairy supports heart health is still being studied but research suggests it’s because of the unique way dairy nutrients work together within the whole food structures of cheese, milk and yoghurt.
Small dairy changes today could mean big heart benefits tomorrow.