Is whole milk actually good for your heart?

If you prefer whole milk, go ahead and enjoy it. The latest research shows that reduced- or full-fat dairy products, including whole milk, can actually be beneficial to heart health and also aren’t more likely to cause weight gain.

That’s why the new U.S. Dietary Guidelines for Americans, released in January, allow room for different dairy fat levels in the diet, depending on your needs and preferences.

“Dairy fat is not bad for you in moderation”, says Stephanie Clark, an Iowa State University emeritus professor and dairy food scientist. “There are positive health outcomes from consuming dairy fat that have been realized in the last couple decades. The scientific literature is there, but now the popular press is finally catching up with it.”

Dairy foods, including milk, cheese and yogurt, are a nutritional powerhouse. They are a good source of high-quality protein and essential micronutrients, and they can fit into many eating styles.

For example, an 8-ounce serving of whole (full-fat) milk provides about 150 calories, 8 grams of fat, 8 grams of protein and a hefty 30% of the daily recommended value of calcium we need for strong bones.

Milk isn’t just a good source of calcium. It’s also loaded with potassium and vitamin D, which support muscle, heart and immune system health. 

Health benefits of dairy fat

Clarks says dairy fat also helps with satiety, making you feel fuller longer so you may be less likely to keep snacking later.

She adds that some research links regular dairy intake with a healthier distribution of body fat. Regular milk drinkers may tend to have less fat around their waists. Excess abdominal fat increases your risk of cardiovascular disease.

“The combination of nutrients – the protein and calcium and vitamin D – from milk seems to contribute to satiety, better body fat distribution and better health outcomes,” Clark says.

So what should you choose at the store? If whole milk helps you feel satisfied and you enjoy it, it can be a smart choice. If you are watching calories, have specific health needs or your doctor has advised you to limit saturated fat, then reduced-fat milk may make more sense. Either way, milk’s nutrients are a win.

Whichever you choose, you can feel confident about milk safety. Iowa farmers work hard every day to provide us with safe, healthy food, with a focus on environmental responsibility and the best possible care for farm animals. We invite you to learn more at realfarmersrealfoodrealmeat.com.