Consuming Yogurt Instead of Milk May Reduce Heart Risks

Researchers in Sweden found that women who choose yogurt or kefir over regular milk may have a lower risk of coronary heart disease or heart attack.

Recent data shows that since 1975, milk consumption per person in the United States has decreased by 47%. With the advent of a wide range of plant-based alternatives and a shift towards diets low in animal-based foods, some people have ditched dairy milk, choosing oat, soy, almond, and other dairy-free drinks instead.

However, the dairy-free trend may be waning, as some experts have questioned the nutritional value of plant-based milks or whether they have potentially harmful ingredients. So, cow's milk and fermented dairy-based products like yogurt might be making a comeback.

Health impacts of milk vs. yogurt

Although milk contains calcium, protein, and other nutrients, it is not essential for human health. People can choose to be dairy-free and still get all the nutrients they need by adopting a high-quality diet.

However, fermented dairy, such as yogurt and kefir, may have health benefits that go beyond basic nutrition.

For example, a 2018 study found that men and women with high blood pressure who consumed two or more servings per week of yogurt, especially when following a healthy diet, were at lower risk for developing cardiovascular disease.

Furthermore, research published in 2022 found no association between milk consumption and heart disease. However, fermented products, such as cheese and yogurt, were linked to a lower risk of total mortality and cardiovascular events.

In a new study, Swedish researchers found more evidence that yogurt may have heart benefits. Their findings, published on November 7 in BMC Medicine, suggest that swapping regular milk for fermented milk products may lower heart disease risks, especially for women.

Milk and heart disease risks

The observational study looked at the links between milk consumption and the risk of coronary artery disease and heart attack in 40,777 men and 59,998 women with an average age of 54.

None of the participants had heart disease at the study's onset. Throughout the study period, both men and women reported how many servings of fermented and non-fermented milk they consumed each day.

After a 33-year follow-up, the team found that women who consumed more than 300 milliliters (mL) of regular milk (around 10 ounces) per day had a higher risk of developing coronary artery disease or experiencing a heart attack.

Specifically, drinking 400 mL (13.5 ounces) upped the risk by 5%, 600 mL (around 20 ounces) increased the risk by 12%, and 800 mL (27 ounces) raised the risk by 21%.

However, the research team did not observe the same associations in men.

The study also found that for women, substituting 200 mL (nearly 7 ounces) of regular milk with fermented milk per day may lower their risk of coronary heart disease by 5% and reduce the risk of heart attack by 4%.

Still, since the participants were primarily Scandinavian, the findings might differ for other populations. In addition, the study was observational and did not conclude that regular milk causes heart issues in women.

How can yogurt or kefir boost heart health?

According to the study's authors, consuming higher amounts of non-fermented milk could impact angiotensin-converting enzyme 2 (ACE2) and fibroblast growth factor 21 (FGF21) levels. These cardiometabolic proteins may help regulate blood pressure and blood flow.

Moreover, previous research suggests that probiotics found in fermented dairy may play a role in reducing heart disease risks.

In addition to its potential benefits to heart health, probiotic-rich yogurt and other fermented foods may positively impact other health conditions. A recent study suggests that foods high in beneficial microbes may help lower blood sugar, reduce inflammatory markers in the blood, and improve cholesterol levels.

However, people who wish to increase their yogurt intake should use caution, as some products can contain up to 20 to 25 grams of sugar per 5-ounce serving.

The Dietary Guidelines for Americans 2020-2025 recommends that people 2 years and older limit added sugars to less than 10% of total calories. For someone consuming 2,000 calories per day, that would equal a limit of 50 grams of sugar daily (about 12 teaspoons).

So, consuming one container of yogurt with a high sugar content could put a person close to half that limit.

To reduce sugar intake while still enjoying the health benefits of yogurt, consumers could consider reading labels to determine how many grams of sugar the product contains before purchasing. Folks can also choose unflavored plain yogurt, which only contains naturally occurring sugar from milk, and add fresh fruit or a small amount of honey to boost sweetness.