LIFESTYLE NEWS - For years, dietary advice has focused heavily on reducing saturated fat to protect heart health. While eating large amounts of saturated fat can raise LDL cholesterol, the latest research suggests that the health effects of saturated fat cannot necessarily be understood by looking at individual nutrients in isolation.

This is particularly relevant when it comes to dairy.

Milk, yoghurt and cheese contain saturated fat, but research increasingly indicates that dairy can form part of a heart-healthy diet, with its overall effect on cardiovascular health ranging from neutral to potentially protective.

The issue is becoming increasingly important as non-communicable diseases (NCDs), including heart disease, high blood pressure and obesity-related conditions, continue to place a significant burden on health systems worldwide.

Does dairy increase the risk of heart disease?

Around 60% of the fat in milk is saturated fat. This has traditionally led to questions about whether people should choose only low-fat dairy products or avoid dairy altogether.

However, research suggests the answer is more complicated.

Large studies and systematic reviews have found that milk, yoghurt and cheese generally do not increase the risk of cardiovascular disease. 

Some studies have found associations with a lower risk of heart disease, stroke and high blood pressure, while others have found a neutral effect.

In a systematic review covering 95 meta-analyses, none found that dairy consumption was associated with an increased risk of developing heart disease.

Around 60% of the fat in milk is saturated fat.

This does not mean that saturated fat is irrelevant to health. Rather, it highlights the importance of considering the whole food and what replaces it in the diet, rather than judging a food solely by one nutrient.

Understanding the dairy matrix

One possible explanation for the findings is what researchers call the dairy matrix.

The term refers to the unique physical and biochemical structure of dairy foods and the way their various nutrients and components interact. This structure can influence how nutrients are digested, absorbed and used by the body.

Dairy provides a combination of high-quality protein, vitamins, minerals, fatty acids and bioactive compounds. These components do not necessarily act independently; their interactions within the food may influence the way the body responds to them.

This means the potential health effects of dairy cannot necessarily be predicted simply by looking at its saturated-fat content or its effect on an individual marker such as LDL cholesterol.

Registered dietitian at Rediscover Dairy, Maretha Vermaak, says the food replacing dairy is also an important consideration.

“Studies do show that, overall, a lower intake of saturated fat can be healthier and can reduce the chance of heart disease. But what you replace dairy with matters.”

Replacing dairy with a food that is lower in saturated fat does not automatically make the overall diet healthier. Depending on the substitute, people could also consume fewer important nutrients or miss out on some of the potential benefits associated with dairy foods.

Choosing dairy as part of a balanced diet

South Africa's Food-Based Dietary Guidelines recommend that people “have milk, maas or yoghurt every day”, reflecting the nutritional contribution of dairy foods to the diet.

The growing body of research around dairy and heart health highlights an important principle in nutrition: foods should not necessarily be judged by a single nutrient in isolation.

Dairy is a source of protein and several important vitamins and minerals, while products such as yoghurt and amasi also contain beneficial bacteria associated with fermentation.

For healthy individuals, consuming up to about 200g of dairy a day does not appear to be harmful, whether choosing full-fat or lower-fat options. Fermented dairy products, including yoghurt and amasi, may offer additional benefits because of their gut-friendly bacteria.

However, individual nutritional needs differ. People with specific health conditions or dietary requirements should seek advice from a registered dietitian or other appropriate healthcare professional before making major changes to their diet.

The bigger picture matters

The growing body of research around dairy and heart health highlights an important principle in nutrition: foods should not necessarily be judged by a single nutrient in isolation.

The type of dairy product, its processing and fermentation, the overall dietary pattern and the foods consumed alongside it can all influence its health effects.

Rather than focusing solely on saturated fat, the evidence increasingly supports looking at milk and dairy as whole foods and considering how they fit into an individual's overall diet.

For heart health and general wellbeing, it is ultimately the balance and quality of the overall dietary pattern that matter most.

People with specific health conditions or dietary requirements should seek advice from a registered dietitian or other appropriate healthcare professional before making major changes to their diet. Photos: Supplied

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