Several nutrients, vitamins, and minerals may be found in dairy products, which include milk, yogurt, and cheese. Saturated and ruminant trans fats, on the other hand, can be found in these products.
When it comes to heart health, not all dairy products are created equal. It’s critical to think about which milk is good for heart patients and how they could affect your health.
Lactose intolerant people, those allergic to particular proteins in milk, vegans, and those who just prefer something other than cow’s milk can all get similar nutritional advantages from other milks. In addition to health ideas, people pick milk based on its tolerance and flavor. Each milk has its own set of advantages and disadvantages.
Milk from Organic Cows
You’ll get around 146 calories, 5 grams of fat, and 24 milligrams of cholesterol in a single 8-ounce serving of whole cow’s milk, or about 1 cup. It’s a great source of protein and nutrition, and it’s rich in vitamins and minerals including calcium, which makes up a third of the daily value. Potassium, which is found in cow’s milk, may assist to lower blood pressure (hypertension).
When it comes to anti-inflammatory omega-3 fats, organic cow’s milk has much more than ordinary milk, according to research published in the peer-reviewed journal PLoS One in December 2013.
Higher fat dairy consumption has been linked to an increased risk of heart disease. Your risk of heart disease and stroke is increased when you eat a diet high in saturated fat, says the American Heart Association. Most doctors advocate nonfat or low-fat milk for people who drink it. Only 5 mg of cholesterol and 83 calories are found in a 1-cup serving of skim milk.
Cattle’s Unprocessed Milk
Consider switching to unpasteurized or raw cow’s milk. For the most part, it is comparable to conventional dairy milk in terms of caloric intake as well as saturated fat and cholesterol content. While pregnant women and children should not drink raw milk or eat dairy products prepared from it, the American Academy of Pediatrics recommends that they do not consume raw milk. People with impaired immune systems are more susceptible to foodborne disease from raw milk because it doesn’t go through the pasteurization process that eliminates potentially hazardous bacteria, such as salmonella, listeria, and E. coli. Unpasteurized milk is 150 times more likely than pasteurized dairy products to have germs that cause foodborne diseases, according to the Centers for Disease Control and Prevention (CDC).
Dairy Alternatives: Soymilk
Plain, light soy milk has 80 calories and only 2 grams of fat per 1-cup serving, making it an excellent choice for those who are lactose intolerant. Because soy milk is made from soybeans, it has no cholesterol and very little saturated fat. For those looking to improve their cardiovascular health, soy milk’s 7 grams of protein per serving is an excellent choice. Your risk of heart disease may also be reduced by consuming soy protein like that found in soy milk and tofu, according to the National Institutes of Health (NIH). In addition to the protein, the high quantities of polyunsaturated fats and other nutrients, vitamins, and fiber in soy may account for this. To be on the safe side, it’s always a good idea to check the ingredients on the label. Make sure there is no added sugar and that the calcium is fortified.
The Milk from Almonds
Nuts like almonds are good for your heart. Saturated fats and cholesterol are absent from unsweetened almond milk, which provides 30-40 calories per cup. The quantity of vitamin D in fortified milk is the same as that in skim cow’s milk, and some brands include up to 50% more calcium. Almond milk also includes polyunsaturated fatty acids, which according to studies from the University of Maryland Medical Center in Baltimore may cut bad cholesterol, reduce inflammation, and enhance memory. In addition, almond milk has a lower protein content than cow’s milk and other milk substitutes, making it a less desirable choice.
To keep your heart healthy, drink almond milk that is not sweetened. Most substitute milks are sweetened, which is the main problem. Any kind of added sugar might be harmful to your heart.
Milk made with hemp
Hemp milk is a relatively new product available on the market today. THC, the psychotropic element in marijuana, isn’t present in this milk, which is made from hemp seeds, a distinct form of the cannabis plant. If you’re lactose intolerant or allergic to milk or soy, hemp milk is an excellent option. It has a flavor and consistency similar to almond milk. Only 80 calories, 0.5% saturated fat, and no cholesterol are found in one cup of hemp milk. Alpha-linolenic acid, an omega-3 fatty acid found in hemp milk, has been linked to a lower risk of heart disease. In addition, the University of Maryland Medical Center notes that calcium and magnesium, two nutrients critical to heart health, are abundant in this food. Atrial fibrillation, which occurs when the heart’s normal rhythm is disrupted, can be caused by a lack of magnesium, which can lead to arrhythmias like this.
Drink made from coconut milk
In an 8-ounce glass, you’ll get 45 calories of natural sweetness when you add this to your coffee, gluten-free oat milk, or cereal. Unsweetened coconut milk beverage has 4 g of saturated fat, however the majority of it is medium-chain fatty acids, which may offer some health benefits, as well. Some populations consume a lot of coconut and don’t get heart disease.
Coconuts and coconut milk, on the other hand, haven’t been studied sufficiently to declare that they’re good for you. We don’t know the ultimate outcome yet. Saturated fats, including coconut oil, should be avoided by heart patients for the time being and should be treated as such.
Compared to cow’s milk, rice milk has the same amount of calcium in it. However, a cup of rice milk has more carbs than skim milk, despite the fact that it has fewer calories and no saturated fat or cholesterol. As rice milk has a low amount of protein, ensure that additional sources of protein are included in your diet if you drink gluten-free milk. Consuming protein can help keep your heart healthy. As a result, you may be consuming too many carbohydrates, which can lead to an increase in harmful cholesterol levels.
Milk from a Goat
If you have difficulties digesting lactose, but still want a drink with a comparable nutritional profile to whole cow’s milk, consider switching to goat’s milk. On the other hand, it has 168 calories per cup, 6.5 grams of saturated fat, and 27 milligrams of cholesterol per 1-cup serving.
Reduced cholesterol levels and a decreased risk of coronary artery disease are two benefits of cutting less on saturated fats, according to the Mayo Clinic. When your cholesterol levels are too high, it can develop atherosclerosis, a disease that raises your chance of having a stroke or heart attack.
Goat’s milk is hard to come by in a low-fat form, and it has fewer vitamins and minerals than cow’s milk. When it comes to folate and B12, goat’s milk is a lot lower in both. And unless you have a goat in your garden, eating it raw increases your chance of contracting a food-borne disease.
A new fad in the dairy industry is camel milk, which is quickly gaining popularity. There are 107 calories, 3 grams of saturated fat, and 17 grams of cholesterol in a single 8-ounce serving. There are also a lot of nutrients to be found in this type of milk: Camel’s milk has 10 times more iron and 35 times more vitamin C than cow’s milk, according to a study published in Comprehensive Reviews in Food Science and Food Safety in October 2011. People with diabetes may also benefit from it, according to a few small studies. In individuals with type 2 diabetes, drinking camel’s milk instead of cow’s milk raised insulin levels, according to research published in the Journal of Endocrinology and Metabolism in January 2015. A natural probiotic, it can also help maintain a healthy digestive system.
Unfortunately, this type of milk is still scarce and pricey in the United States. You should be on the lookout for it, and it should be pasteurized.
Is dairy good for your heart?
Dairy research has produced a wide range of outcomes. It is safe to say that dairy products like milk, yogurt, and cheese have a ‘neutral’ influence on heart health.
Saturated and ruminant trans fats in dairy products, which can raise LDL cholesterol, add to the complication. Known as “bad cholesterol,” LDL has been linked to an increased risk of heart disease.
Cholesterol levels vary from person to person and from dairy product to dairy product.
A heart-healthy diet can include dairy products such as milk, yogurt, and cheese, but the majority of dietary fats should come from fish, nuts, and seeds, as well as heart-friendly oils, according to the Heart Foundation.
Choosing gluten-free milk, yogurt, and cheese reduces the amount of sugar in your diet, as does avoiding flavor-added products.