Does the Type of Milk You Drink Increase Your Risk of Heart Disease and Death?

Type of Milk Increases the Risk of Heart Disease and Death: What You Need to Know
 

Introduction

Milk has been regarded as one of the most consumable commodities, containing essential elements such as calcium, protein, and other nutrients. But not all milk is created equal. Recent research now suggests that certain types of milk may increase the risk of heart disease and even early death. For health-conscious individuals and beginners looking to make informed dietary choices, understanding the differences between milk types is essential.

In this article, we’ll explore the latest findings from peer-reviewed studies, provide expert-backed comparisons between whole, skim, and plant-based milk, and offer actionable insights for your heart health.

 

Understanding the Link Between Milk and Heart Disease

It is the number one killer worldwide: heart disease. According to the World Health Organization (WHO), cardiovascular disease accounts for nearly 18 million deaths each year. Traditionally, saturated fat—often found in full-fat dairy products like whole milk—has been blamed for contributing to this risk.

But the narrative is changing.

A 2024 study published in BMC Medicine revealed that non-fermented milk, especially high intake in women, was related to increased risk for ischemic heart disease. Surprisingly, fermented dairy products like yogurt did not show the same risk.

 

Whole Milk vs. Low-Fat Milk – What Does Science Say?

Whole milk contains around 3.5% fat, most of which is saturated. For decades, dietary guidelines advised replacing whole milk with low-fat or skim milk to reduce heart disease risk. However, recent studies challenge this conventional wisdom.

Key Findings:

·         A Mendelian randomization study published on PubMed found skim milk may increase the risk of coronary artery disease (CAD) and myocardial infarction (MI).

·         A 2021 observational study linked low-fat dairy consumption with a 14–22% reduction in cardiovascular mortality.

·         In contrast, the same study found no heart health benefit for full-fat milk, especially in individuals with preexisting heart conditions.

These results indicate that both skim and full-fat milk have risks when consumed in excess or in specific populations.

 

Gender-Specific Risks – Women May Be More Affected

One of the most effective parts of the research is the analysis of gender differences. The BMC Medicine study observed that women who consumed more than 300 ml/day of non-fermented milk showed a significant increase in ischemic heart disease. In contrast, men did not exhibit this correlation.

Why might this happen?

·         Hormonal differences may influence how saturated fats affect women’s cardiovascular systems.

·         Women often have different lipid profiles, which could amplify the impact of certain dairy fats.

This finding reinforces the need for personalized dietary recommendations, especially for female consumers.

 

Fermented vs. Non-Fermented Dairy: A Safer Choice?

Not all dairy is harmful. Fermented dairy products—like yogurt, kefir, and some cheeses—contain probiotics and have lower lactose and saturated fat levels.

A scoping review featured on EatingWell found that fermented dairy was linked to reduced risk of heart disease, diabetes, and even certain cancers.

What Makes Fermented Dairy Safer?

·         It supports gut microbiome health, which influences cholesterol levels.

·         Fermentation reduces inflammatory compounds often associated with heart disease.

·         Fermented milk tends to have less saturated fat per serving than whole milk.

 

Plant-Based Milk Alternatives – Are They Healthier?

Plant-based milks like almond, soy, oat, and coconut milk have grown in popularity for their perceived health benefits. But are they truly better for your heart?

Here’s the breakdown:

·         Soy milk is high in protein and has been linked to lower LDL cholesterol levels, according to the American Heart Association.

·         Almond milk contains no calories or saturated fat; however, it does contain some protein.

·         Coconut milk contains saturated fats (MCTs), which may not behave the same way as dairy fats—but research is still limited.

Always choose unsweetened versions of plant milk, as added sugars can negate their health benefits.

 

How Much Milk Is Too Much?

According to a meta-analysis in the journal Nutrients, consuming up to 200 ml of milk per day shows neutral effects on heart health. More than that, particularly with full-fat milk, it may begin to pose a risk.

Recommended Daily Dairy Intake

Group	Recommended Daily Intake	Preferred Types
Children	1–2 cups	Low-fat or whole milk (depending on age)
Adults	2–3 cups	Low-fat or plant-based (unsweetened)
Heart Patients	≤ 1.5 cups	Low-fat, fermented, or soy milk

 

 Actionable Tips for Beginners

If you're just starting to examine your dietary habits, here are a few easy changes:

·         Substitute low-fat or fermented milk with whole milk.

·         Limit total milk intake to under 200 ml/day if you're concerned about heart health.

·         To consume something heart-friendly instead of dairy milk, replace it with soy milk.

·         Check nutritional facts and stay off processed sugar and manufacturer-made flavours.

Conclusion – Should You Ditch Milk Completely?

Milk can still be a nutritional ally, but not all types are equal. New research continues to show that not just how much milk, but which type of milk you drink, counts. While small amounts of low-fat or fermented dairy may offer benefits, excessive consumption—especially of non-fermented, full-fat milk—can elevate your risk of heart disease and early death.

For those aiming to protect their heart, it’s crucial to make informed, evidence-based dietary choices. Make changes in your diet by first consulting a healthcare professional or dietitian.

 

External References

1.      BMC Medicine – Milk Intake and IHD Risk

2.      PubMed – Skim Milk and Coronary Disease

3.      EatingWell – Fermented Dairy and Disease

4.      Nutrients Journal – Dairy Intake Meta-Analysis