LIFESTYLE NEWS - For years, people have been encouraged to limit saturated fat because it is associated with elevated LDL cholesterol, often called “bad” cholesterol. High LDL cholesterol, together with high blood pressure and other risk factors, can increase the risk of cardiovascular disease.

However, the relationship between saturated fat and heart health is more complex than simply avoiding all foods that contain it. 

Research suggests that the type of food providing the fat, the nutrients it contains and what replaces it in the diet all matter.

This has prompted renewed interest in the role of dairy products in a healthy eating plan.

What the evidence says about dairy

Approximately 60% of the fat in cow’s milk is saturated fat, but this does not necessarily mean that all dairy products have the same effect on cardiovascular health.

Studies examining milk, yoghurt and cheese have generally found neutral or potentially beneficial associations with heart health. Some research has linked dairy consumption to a lower risk of conditions such as high blood pressure and stroke, while other studies found no clear effect.

A systematic review examining 95 meta-analyses found no association between dairy consumption and an increased risk of developing cardiovascular disease.

However, research findings are not entirely consistent, and associations do not necessarily establish cause and effect. The impact of dairy can vary according to the product consumed, the quantity and the overall dietary pattern.

Why the whole food matters

One factor researchers consider is the so-called dairy matrix, the physical structure of dairy products and the way their nutrients and other components interact. Milk and other dairy foods contain a combination of protein, vitamins, minerals, fatty acids and other bioactive components. 

Their overall nutritional effects cannot necessarily be predicted by examining one nutrient in isolation.This means that the health implications of consuming dairy may differ from what would be expected based solely on its saturated fat content.

What replaces a food in the diet is also important. Reducing saturated fat may be beneficial, but replacing nutrient-rich foods with alternatives that offer fewer essential nutrients does not automatically improve overall dietary quality.

The choice of replacement food matters, particularly when making significant changes to eating habits.

Full-fat or low-fat dairy?

Whether to choose full-fat or low-fat dairy depends on individual nutritional needs, preferences and the wider diet.

For people who need to reduce their saturated fat intake, lower-fat milk and dairy products may be a useful option. Others may be able to include full-fat varieties in moderation as part of a balanced eating plan.

No single approach suits everyone. People with specific health concerns or dietary requirements can benefit from advice from a registered dietitian or other appropriate healthcare professional before making substantial dietary changes.

The benefits of fermented dairy

Fermented dairy products, including yoghurt and amasi, contain beneficial micro-organisms produced during fermentation. Depending on the product and its live cultures, these may support aspects of gut health. 

Yoghurt can also provide protein and important nutrients, while unsweetened varieties may help limit added sugar intake. 

When choosing dairy products, it is worth considering the nutritional information, including saturated fat, added sugar, protein and calcium, rather than relying on a single characteristic to determine whether a food is healthy.

A balanced approach to heart health

South Africa’s food-based dietary guidelines recommend including milk, maas or yoghurt as part of a healthy eating pattern. Dairy contributes important nutrients, but it is only one component of a diet that supports cardiovascular health.

Eating a variety of vegetables, fruit, whole grains, legumes and other nutrient-rich foods, while limiting excessive salt and highly processed foods, remains important. 

Regular physical activity, not smoking and managing blood pressure and cholesterol levels also help reduce cardiovascular risk.

Ultimately, heart health depends on overall eating pattern and lifestyle choices rather than the presence or absence of a single food or nutrient.

Current evidence suggests that dairy does not need to be automatically excluded from a heart-conscious diet. Choosing suitable products, adjusting portion sizes and maintaining a varied, balanced eating pattern are more useful starting points than treating all sources of saturated fat as equivalent.

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