Dairy products to eat and avoid for better heart health

Dairy products you should say NO to

When it comes to heart health, choosing the right dairy products can make a significant difference. Dairy products can be a source of essential nutrients like calcium and protein, but some choices are higher in saturated fats and cholesterol, which can negatively impact cardiovascular health. Here’s a guide on dairy products to eat and avoid for better heart health:

Dairy Products to Eat for Better Heart Health:

1. Low-Fat or Fat-Free Milk: Opt for low-fat (1%) or fat-free (skim) milk instead of whole milk. These options provide essential nutrients like calcium, vitamin D, and protein with significantly lower saturated fat content.
2. Greek Yogurt (Low-Fat or Fat-Free): Greek yogurt is rich in protein and calcium. Choose low-fat or fat-free varieties without added sugars to support heart health. Greek yogurt can be a versatile and nutritious addition to your diet.
3. Low-Fat Cheese: Look for low-fat or reduced-fat cheese options when incorporating cheese into your meals. Cottage cheese, part-skim mozzarella, and reduced-fat cheddar are good choices. Use cheese sparingly due to its calorie and sodium content.
4. Skim Ricotta Cheese: Skim ricotta cheese is lower in fat compared to full-fat ricotta and can be used in various dishes like lasagna, stuffed shells, or as a spread on whole-grain toast.
5. Plant-Based Milk Alternatives: If you prefer non-dairy options, choose unsweetened and fortified plant-based milks such as almond milk, soy milk, or oat milk. These alternatives are typically lower in saturated fat and cholesterol.

Dairy Products to Avoid or Limit for Heart Health:

1. Full-Fat Milk and Cream: Whole milk and cream are higher in saturated fat and calories. Limit consumption of full-fat dairy products to reduce intake of unhealthy fats that can raise cholesterol levels.
2. Full-Fat Yogurt and Flavored Yogurt: Avoid full-fat yogurt and flavored yogurt that contain added sugars and excess calories. Opt for low-fat or fat-free plain yogurt and add your own fruit or honey for sweetness.
3. Regular Butter and Margarine: Butter and stick margarine are high in saturated fats and trans fats, which can increase the risk of heart disease. Choose healthier alternatives like olive oil or avocado spread for cooking and baking.
4. High-Fat Cheeses: Limit consumption of high-fat cheeses such as brie, camembert, and cream cheese. These cheeses are rich in saturated fats and sodium.
5. Sweetened Condensed Milk: Sweetened condensed milk is high in sugar and saturated fat. Use unsweetened evaporated milk or low-fat milk as alternatives in recipes.

Tips for Heart-Healthy Dairy Consumption:

• Choose plain, unsweetened dairy products and add natural flavors like fruits or spices.
• Read food labels to check for added sugars, sodium, and saturated fats in dairy products.
• Incorporate a variety of heart-healthy foods like fruits, vegetables, whole grains, and lean proteins into your diet alongside dairy products.
• Consult with a registered dietitian or healthcare provider for personalized recommendations based on your specific dietary needs and health goals.

By making informed choices and selecting heart-healthy dairy options, you can support cardiovascular health and enjoy the benefits of dairy nutrients without compromising on taste or satisfaction.