The main argument of those who discourage the consumption of dairy products for heart health is their saturated fat content, which has historically been associated with increased cholesterol and, therefore, with the risk of cardiovascular disease. However, recent research questioned this direct relationship and highlighted the importance of looking at the effects of whole foods, rather than focusing only on their components.
A study published in The Lancet in 2018, which covered more than 130,000 people in 21 countries, concluded that consumption of dairy, even whole dairy, was associated with a lower risk of cardiovascular disease and mortality.
According to this study, people who consumed two or more daily servings of dairy had a 22% lower risk of heart disease than those who did not.
The key, as with everything else, lies in balance. While dairy contains saturated fat, it is also a valuable source of other nutrients such as calcium, potassium, magnesium and protein, all of which play a crucial role in heart health.
In addition, several other studies have shown that fermented dairy products, such as yogurt and cheese, can have an even more beneficial impact, due to the probiotics and bioactive compounds that are generated during the fermentation process.
One of the most important risk factors for cardiovascular disease is high blood pressure. Fortunately, it was shown that dairy can help regulate blood pressure.
The DASH (Dietary Approaches to Stop Hypertension) Study, one of the most influential studies in nutrition and health, showed that a diet rich in fruits, vegetables and dairy can significantly reduce blood pressure, as the high potassium and magnesium content found in milk and dairy helps counteract the effects of sodium and relaxes vessel walls, facilitating blood flow.
In addition, calcium plays a vital role in the contraction and relaxation of the heart muscle.
While it is true that some dairy contains saturated fats, it is important to disprove that all consumption increases cholesterol and thus cardiovascular risk. A 2017 meta-analysis published in the European Journal of Epidemiology found no relationship between total dairy consumption and an increased risk of heart disease or stroke. It was even observed that moderate cheese consumption could slightly reduce the risk of these events.
In this context, it should be noted that not all saturated fatty acids are equal. For example, short- and medium-chain fatty acids, such as butyric acid present in butter, could have anti-inflammatory properties that protect the cardiovascular system.
The consumption of fermented dairy products such as yogurt and some types of cheese not only provides essential nutrients, but also introduces probiotics into the digestive system. These beneficial microorganisms have been associated with improved gut health, but their impact goes beyond that.
Probiotics may help regulate cholesterol levels, which in turn reduces the risk of cardiovascular disease, and while research on the specific effects of probiotics is still developing, current findings are promising.
But beyond the scientific data, milk and dairy also have deep emotional significance. From the moment we are born, milk is the first food we receive, and it is intimately linked to maternal love. This powerful, ancestral bond makes milk both a nutrient and a symbol of protection and well-being.
A glass of milk can evoke memories of childhood, of moments when we were loved and protected. That first food we received from our mothers nourished our bodies, and also our hearts. Milk is then, a symbol of pure, unconditional and natural love, a food that connects the present with our deepest roots.
Consuming milk and dairy products is a healthy choice from a physical point of view, and a way to reconnect with our origin and with that maternal love that represents protection and well-being.
Milk and dairy products have been unfairly questioned in relation to heart health. However, the most recent scientific evidence supports their moderate consumption as part of a balanced and varied diet, showing that they can have positive effects on cardiovascular health. In turn, dairy consumption connects us emotionally with our origins and with maternal love.
Valeria Hamann
EDAIRYNEWS
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