Dairy products are commonly included in diets worldwide due to their rich nutrient content, including calcium, phosphorus, B vitamins, potassium, and vitamin D. However, not all dairy options are equally beneficial for heart health. Understanding which dairy products to include and which to avoid can play a crucial role in maintaining a healthy heart. 

We spoke to Dr Shrey Srivastava, General Physician – Sharda Hospital to shed some light on dairy products to eat and avoid for better heart health. Here are the dairy choices that support heart health and those that should be limited or avoided.

Dairy Products to Avoid

1. Full-Fat Dairy

Full-fat dairy products like whole milk, cream, full-fat cheese, and butter are high in saturated fats. Consuming excessive saturated fats can raise cholesterol levels and increase the risk of heart disease. Therefore, it’s advisable to opt for low-fat or fat-free dairy alternatives to reduce saturated fat intake while still benefiting from essential nutrients.

Alternative: Choose low-fat or fat-free milk, yoghurt, cheese, and spreads to maintain heart health without sacrificing dairy consumption.

2. Sweetened Condensed Milk

Sweetened condensed milk is a concentrated form of milk that is high in sugar and calories. Regular consumption can lead to weight gain and increase the risk of heart disease due to the added sugars.

Alternative: Use evaporated milk or unsweetened condensed milk as substitutes in recipes to reduce sugar intake while maintaining flavour and texture.

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3. Ice Cream

While ice cream is a popular dessert choice, it’s typically high in sugar, saturated fats, and calories, making it a less heart-healthy option. Regular consumption of ice cream can contribute to weight gain and negatively impact heart health.

Alternative: Opt for lighter alternatives such as frozen yoghurt or homemade fruit-based desserts to satisfy cravings for sweetness without compromising heart health.

4. Flavoured Yoghurt

Flavoured yoghurts often contain added sugars to enhance taste, which can contribute to weight gain and increase the risk of heart disease when consumed regularly.

Alternative: Choose plain, unsweetened yoghurt and add fresh fruits for natural sweetness and added nutrients. This allows you to control the sugar content while still enjoying the benefits of yoghurt.

5. Processed Cheese

Processed cheese products, such as cheese slices and spreads, often contain high levels of sodium and saturated fats, both of which can negatively impact heart health when consumed in excess.

Alternative: Opt for natural cheeses in moderation and look for reduced-sodium options to limit sodium intake while still enjoying the flavour and versatility of cheese.

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Dairy Products to Include

1. Low-Fat Dairy

Low-fat dairy options, including milk, yoghurt, cheese, and spreads, provide essential nutrients without the high levels of saturated fats found in full-fat dairy products. Incorporating these options into your diet can support heart health while still meeting your nutritional needs.

2. Unsweetened Dairy Alternatives

For those who are lactose intolerant or prefer non-dairy options, unsweetened alternatives such as almond milk, soy milk, and oat milk can be excellent choices. These alternatives offer similar nutrients to dairy milk without the saturated fats and cholesterol.

A Final Word

Making informed choices about dairy consumption is essential for maintaining heart health. By avoiding or limiting high-fat and sugary dairy products and opting for low-fat or unsweetened alternatives, you can enjoy the benefits of dairy while supporting cardiovascular wellness. Remember to prioritize moderation and balance in your dairy intake as part of a heart-healthy diet.