Did you know that your heart is the hardest working muscle in your body? Taking care of your heart health matters!
One way to show love to your heart is by choosing low fat or fat free dairy foods. In fact, consuming dairy as part of a healthy diet is associated with a reduced risk of cardiovascular disease1.
Dairy foods such as milk, cheese and yogurt are foundational foods in healthy dietary patterns. Low fat and fat free dairy foods are part of the Dietary Guidelines for Americans (DGA) and American Heart Association (AHA) recommended healthy dietary patterns for Americans 2 years and older because they contribute important nutrients to the American diet1.
The AHA guidelines also emphasize low fat, protein-rich foods, whole foods versus nutritional supplements and hydration2.
Opt for Low Fat, Protein-Rich Foods
Healthy eating patterns incorporate low fat or lean protein sources. Examples of these foods include low fat or fat free dairy, nuts and legumes, fish and seafood, and lean animal sources2,3. An easy snack option could be one stick of low fat mozzarella string cheese, which provides 6g of protein and 2.5g of total fat.
Choose Potassium-Rich Foods
Dietary patterns rich in potassium have been linked to lower blood pressure, especially in people with hypertension2. The AHA emphasizes obtaining essential nutrients from foods and beverages versus nutritional supplements2, and milk is naturally rich in potassium. One glass of low fat milk has ~360 milligrams of potassium, and one cup of low fat yogurt contains ~440 milligrams of potassium. One cup of either of these low fat dairy foods provides approximately 10-15% of the recommended daily amount of potassium for adults supporting their heart’s essential job functions4.
Hydrate
In addition to providing essential nutrients like potassium, milk is around 90% water5, which can help you stay hydrated. Water also transports crucial micronutrients, such as calcium, magnesium, zinc and potassium within the body6. To keep your heart strong, proper hydration is key for maintaining health and preventing disease6.
Dairy foods deliver unique health benefits on their own and as part of a healthy diet for your entire family.
Citations:
- Science Summary: Dairy and Cardiovascular Disease
- Lichtenstein, A. H., Appel, L. J., Vadiveloo, M., Hu, F. B., Kris-Etherton, P. M., Rebholz, C. M., Sacks, F. M., Thorndike, A. N., Van Horn, L., & Wylie-Rosett, J. (2021). 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation, 144(23), e472–e487. https://doi.org/10.1161/CIR.0000000000001031
- Shan Z, Li Y, Baden MY, et al. Association Between Healthy Eating Patterns and Risk of Cardiovascular Disease. JAMA Intern Med. 2020;180(8):1090–1100. doi:10.1001/jamainternmed.2020.2176
- Potassium Fact Sheet for Consumers
- https://www.everydayhealth.com/diet-nutrition/does-milk-count-as-fluid/#:~:text=Here%20are%20the%20percentages%20of,2%20percent)%20milk%3A%2089.1%20percent
- Cena H, Calder PC. Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease. Nutrients. 2020; 12(2):334. https://doi.org/10.3390/nu12020334
