Consuming saturated fat is one of the things that can cause your total cholesterol and your LDL, or bad cholesterol, to rise. Since dairy can be high in saturated fat, some people assume that consuming dairy products causes cholesterol to rise. However, the relationship between dairy and cholesterol is a bit more complicated than this.
Features
Dairy products are a good source of calcium, and some are fortified with vitamin D as well. However, many types of cheese, milk, yogurt, ice cream and butter are loaded with unhealthy saturated fat. Healthier versions of many dairy products are available, including reduced-fat and fat-free options. The healthiest yogurt options contain live active cultures, which provide probiotic bacteria that may be beneficial to your health.
Effects
Full-fat versions of dairy products may contribute to an increase in your cholesterol. However, low-fat or fat-free dairy products are less likely to cause this increase since they do not contain as much saturated fat. You can continue to enjoy dairy products without risking higher cholesterol by choosing fat-free versions of your favorite products.
Research
Different dairy products may affect your cholesterol in different ways. Cheese does not seem to raise cholesterol as much as butter, according to a study by P.J. Nestel published in 2005 in the "European Journal of Clinical Nutrition." Study participants consumed equal amounts of fat either from cheese or from butter, and total cholesterol and LDL cholesterol rose much higher compared to baseline levels after consuming the butter than after consuming the cheese. Yogurt containing probiotics may even raise HDL, or good cholesterol, while leaving total cholesterol the same, according to another study by G. Kiebling published in the "European Journal of Clinical Nutrition" in 2002.
Considerations
Worries about cholesterol should not keep you from consuming dairy products, as they have many beneficial effects on health. Getting more calcium from dairy products may lower your risk of dying from a stroke and doesn't increase the risk of heart disease, according to the BBC News website. Just choose low-fat or fat-free options to receive the most benefits.
Expert Insight
Eat a balanced diet low in salt and saturated fat that contains dairy products, fruits and vegetables, recommends BBC News. Further studies need to be done to clarify the possible benefits and risks of consuming dairy products, especially when it comes to the different effects on health from the various types of dairy products.
References
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good
- "European Journal of Clinical Nutrition"; Dairy Fat in Cheese Raises LDL Cholesterol Less Than That in Butter in Mildly Hypercholesterolaemic Subjects; P. J. Nestel; 2005
- BBC News: Dairy for Children Extends Life
- "European Journal of Clinical Nutrition"; Long-Term Consumption of Fermented Dairy Products Over 6 Months Increases HDL Cholesterol; G. Kiebling; 2002
