How whole milk keeps your heart whole

There are a lot of arguments against drinking whole milk…

It’s high in fat. It’s high in calories. It causes inflammation. Skim milk or plant-based milks are healthier.

But whether you believe these arguments or not, there’s something you should know before you give up whole milk completely…

Whole milk has health benefits. Some pretty substantial ones, actually. A new study shows drinking whole-fat dairy can lower your risk of cardiovascular risk. And keep you alive longer.

Does that mean all the whole milk haters are wrong? Check out the evidence and decide for yourself…

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Whole-fat dairy does your heart good

A study from researchers at McMaster University in Canada found that the more dairy you drink, the lower your risk of cardiovascular disease and death.

The study included 136,384 people between the ages of 35 and 70 from 21 countries. Researchers divided them into four groups: people who consumed no dairy, people who consumed less than 1 serving per day, people who consumed 1-2 servings per day, and people who consumed over 2 servings per day.

Compared to people who consumed no dairy, people who consumed over 2 servings per day had a lower risk of:

• Cardiovascular disease
• Stroke
• Death from any cause
• Death from cardiovascular disease
• Death from causes other than cardiovascular disease

But here’s the kicker…

People who consumed whole-fat dairy in high amounts (over 2 servings per day) reduced their risk of cardiovascular disease and death from any cause even more than people who consumed reduced fat dairy.

So why have you been told to steer clear of whole milk?

Part of whole-fat dairy’s stigma is left over from the low-fat craze that took over in the 80s and 90s. The saturated fat in whole-fat dairy makes LDL cholesterol levels higher, which is supposed to increase cardiovascular disease risk. But the connection between saturated fat and cardiovascular disease isn’t that cut and dry.

The saturated fat from whole-fat dairy, for example, doesn’t harm cardiovascular health — it improves it. Plus, whole milk contains other healthy compounds, like amino acids, unsaturated fats, vitamin K1, vitamin K2, calcium, magnesium, potassium, and probiotics (if you’re having fermented dairy like yogurt).

In other words, there’s more to whole-fat dairy than just saturated fat. And its unique combination nutrients, amino acids, fats, and probiotics seems to be better for the cardiovascular system than anyone would’ve guessed.

What should you do about dairy?

Now that you know whole-fat dairy was unfairly demonized, should you go back to eating and drinking it daily?

Maybe. But only if you’re free from dairy allergies and intolerances. Some people need to avoid dairy to keep their digestion on track. If you’re one of them, stick to almond and coconut milk.

If you’re not, you can give whole-fat dairy a try again and see how you feel. Of course, whenever you’re eating or drinking dairy, make sure it comes from a quality source. I only buy organic or grass-fed dairy. And you should be just as strict. Conventional dairy is filled with unhealthy additives like antibiotics and hormones that you’re better off avoiding.

One more thing… this study found that the risks of death and cardiovascular disease were lowest in people who were eating more milk and yogurt as opposed to cheese and butter. So make milk and yogurt your go-to ways to get your daily dose of whole-fat dairy.