Researchers have unveiled the intricate relationship between dairy consumption and cardiovascular health, following an extensive analysis of data from over 2,800 U.S. adults aged 18 to 80. The study found a marked reduction in both systolic and diastolic blood pressure among those who frequently consumed milk products compared to those who rarely did. However, the same group exhibited increased levels of blood triglycerides and decreased HDL, or "good," cholesterol, highlighting the multifaceted effects of dairy on health.
High blood pressure remains a prevalent concern in the United States, with nearly 120 million Americans diagnosed with this condition, which can lead to various cardiovascular-related diseases. Similarly, unhealthy fat levels in the blood can contribute significantly to heart health issues. This new study suggests that while dairy may assist in lowering blood pressure, its impact on other cardiovascular risk factors is less straightforward.
“Food studies are notoriously challenging, as they often rely on a patient’s self-reporting of food consumption, rather than distribution of a set of foods with specifically known nutritional content,” – Downey
The study also noted that those who consumed more dairy experienced modest weight gain. However, dairy intake did not significantly affect other health parameters such as waist circumference, insulin resistance, cholesterol, or triglycerides. This complexity underscores the necessity of a balanced diet comprising a variety of nutritious food choices, as emphasized by experts.
“A healthy diet is very complex and includes the need for a variety of healthy food choices,” – Downey
Observational studies like this one provide valuable insights yet fall short of establishing causation due to their inherent limitations. The conflicting outcomes in dairy-related health research may stem from these methodological constraints.
“These types of observational studies provide us with useful information, but rarely are able to prove causation of the outcome,” – Downey
Health professionals recommend choosing low-fat dairy options to mitigate potential adverse effects related to saturated fat intake. Low-fat dairy options are less calorie-dense and contain lower amounts of saturated fats, making them a preferable choice for those conscious of cardiovascular health.
“Low-fat dairy is less calorie-dense and has less saturated fat,” – Lindsay Malone, RDN, LD
“If you like milk, choose milk from grass-fed cows to get the most nutritional benefit,” – Lindsay Malone, RDN, LD
“The same goes for other dairy products such as cheese, yogurt, and kefir,” – Lindsay Malone, RDN, LD
Despite the findings linking dairy intake to certain health risks, some components found in dairy could have beneficial effects. For example, whey protein has shown efficacy in reducing triglycerides more effectively than casein, according to nutritional researchers.
“Whey protein, for instance, has been shown to reduce triglycerides more effectively than casein,” – Saiful Singar
Nutritionists advocate for a holistic approach to diet and lifestyle to achieve optimal health benefits. This includes consuming low-fat or no-fat dairy products in moderation as part of an overall healthy dietary pattern.
“I suspect the optimal scenario would be consuming low-fat or no-fat dairy products in limited amounts on a daily or weekly basis as part of an overall healthy diet,” – Downey
“That should go hand-in-hand with other healthy lifestyle choices, including exercising, maintaining a healthy weight, getting good sleep, avoiding tobacco, and limiting alcohol consumption,” – Downey
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