Is Milk Good for the Heart?

There are a myriad of heart-healthy food options out there. Now, some are evil without apology, like Voldemort (hello, deep-fried everything). Others are good without compromise, all goody-good like Luna Lovegood (we see you, spinach). But then, there are the complicated ones, the Severus Snapes of the food world — misunderstood, morally grey, but mostly working for the good. That’s where milk lands. Not a villain, not a saint, just quietly stirring a debate in conversations about heart health. Is it nourishing or naughty? Healthy or just heavy on the body? Let’s find out!

Milk and heart health: The basics

Milk shows up everywhere — in morning coffees, post-workout smoothies, and bedtime routines. But when it comes to milk and heart health, its reputation is complicated.

For years, milk got the side-eye because of its saturated fat content, especially the full-fat kind. High saturated fats can lead to an increase in LDL (bad) cholesterol, which increases the risk of heart diseases. But newer studies suggest there’s more to it. When it comes to a balanced diet, full-fat dairy doesn’t always spell trouble.

Is milk good for the heart?

The short answer: Milk can be good for the heart, but it depends. The debate around whether milk is good for heart health is still going strong.

Several other studies and reviews have found that dairy products can be part of a heart-healthy diet, especially dairy that is low in saturated fat, which might even help with blood pressure or cholesterol. Additionally, fermented dairy, like yoghurt and kefir, may improve gut bacteria and reduce inflammation, in turn benefitting heart health. 

Still, milk isn’t a miracle drink. The real magic lies in how it fits into your eating habits and everyday diet.

Best milk for heart health

If you're scanning the dairy aisle with endless options and feeling overwhelmed, here’s a quick cheat sheet for choosing the best milk for heart health:

• Skimmed or semi-skimmed cow’s milk: Comparatively low in saturated fat but still rich in protein, calcium, and B vitamins.

• Soy milk: A plant-based option with nutrient benefits similar to that of dairy. It offers heart-friendly polyunsaturated fats and is mostly fortified.

• Oat milk: Low in saturated fat and usually enriched with fibre, like beta-glucan, which may help reduce bad cholesterol

• Almond milk: Light and low in fat, but also low in protein. Go for unsweetened, fortified options.

Each type of milk has its own pros and cons, so the best milk for heart health is a choice that depends on your overall health goals, dietary restrictions, and taste preferences. For instance, studies have shown that oat milk's beta-glucan fibre reduces LDL (bad) cholesterol by 5%-10%, effectively supporting heart health.

What to skip? Say a big no to flavoured milks and sweetened plant milks as they come with added sugars.

Is skimmed milk bad for your heart?

Recently, full-fat dairy made a comeback, but skimmed milk remains a popular choice among health enthusiasts. 

Skimmed milk is low in calories and saturated fat, making it a smart choice if you’re trying to cut back on fat or watching your cholesterol. 

Research suggests that skimmed milk retains essential nutrients like calcium and protein, but with less saturated fat. This composition helps manage cholesterol and weight. All in all, many studies suggest that choosing skimmed or semi-skimmed milk can reduce consumption of saturated fat while keeping the nutrient intake intact.

That is why many people consider skimmed milk a simple, safe, heart-friendly option, especially when paired with an overall healthy diet.

Nutrients in milk that support the heart

Whether you choose dairy or plant-based milk, many of them offer nutrients that are beneficial for the heart:

• Calcium: Keeps muscles (including your heart) working properly and supports blood vessel health

• Potassium: Helps balance out sodium and supports healthy blood pressure

• Vitamin D: Found in fortified milks, it helps with immune support and may benefit heart function

• Magnesium and phosphorus: Important for heartbeat regulation and energy production

• Protein: Helps with muscle maintenance and fullness, which can help maintain a healthy weight

Additionally, certain plant-based milks like soy and almond are usually fortified with B vitamins and vitamin D to match dairy’s nutrient profile. You might be interested to know that soy milk also contains isoflavones, compounds linked to reduced cholesterol and improved blood vessel health.

Choosing the best milk for heart health

There’s no one-size-fits-all answer here. The best milk for heart health is the one that works for you. Here’s a little logic to guide your cart through the dairy (or non-dairy) aisle:

• Check the fat type and amount: For heart health, you want lower saturated fat. Skim, semi-skimmed, and most plant milks are the clear winners. Full-fat dairy is admissible only in moderation.

• Watch the sugar content: Especially in plant-based milks. Terms like ‘vanilla’ or even ‘original’ can be sneaky code for ‘added sugar.’ Always look for options clearly labelled as ‘unsweetened’ or ‘no added sugar’.

• Look for fortification: If you’re choosing non-dairy, check the label for added calcium, vitamin D, and B12 — these become essential to find in foods like milk, especially if you’re skipping animal products altogether.

• Protein count matters: Dairy is the best source for protein, but in plant-based options, soy milk comes closest to dairy in protein. 

• Sodium sneaks in too: Some flavoured or processed milks are higher in sodium, which isn’t ideal if you're trying to manage blood pressure.

In short, your heart-friendly milk should be low in saturated fats and added sugar, ideally fortified with key nutrients, and matched to your lifestyle needs.

The final takeaway

Milk has long been cast as the troublemaker in the health story. But emerging evidence suggests it’s less of a culprit and more of a misunderstood contributor, sometimes even playing a helpful role. So, it’s not about cutting milk out or guzzling litres of it, it’s about choosing the kind that suits you and keeping an eye on the rest of your diet. Focus on a balanced diet with unsaturated fats from sources like nuts, avocados, olive oil, and flaxseeds to meet your nutritional needs. Think of milk as a supporting actor in your heart’s story, neither the star nor the saboteur. 

Frequently Asked Questions

1. How much milk should I drink per day for heart health?

Moderation is key. Consuming one to two servings a day is usually a good range, depending on the type and what else you’re eating. 

2. Is whole milk worse than semi-skimmed for cholesterol?

Whole milk has more saturated fat, which could raise LDL cholesterol in some people. Semi-skimmed is often a safer bet.

3. Are plant-based milks healthier than dairy for heart health?

Sometimes, but not always. Some are fortified and low in saturated fat, others are basically sweetened water. Check the label.