For example, one review showed that cheese and yogurt were actually linked to a lower risk of heart disease, while red meat and butter were tied to a higher risk ( 23).įor this reason, it’s important to consider the overall nutritional composition of an ingredient rather than focusing solely on the individual nutrients it contains ( 24).Įven though a lot of new research is questioning the direct connection between saturated fat and heart health, it still can increase cholesterol levels in some individuals. Though saturated fat can increase cholesterol levels, it actually changes LDL from the small, dense particles to the large, less harmful particles ( 21, 22, 13).įurthermore, other research suggests that certain foods high in saturated fat may impact heart health differently. However, the relationship between saturated fat and cholesterol is much more complicated.įor starters, although saturated fat does increase levels of LDL (bad) cholesterol, it also increases levels of HDL (good) cholesterol, which can actually help protect against heart disease ( 19, 20).Īdditionally, there are different types of LDL, and it’s the very small, dense particles of LDL that have the most damaging effects on the heart and arteries. Originally, researchers believed that saturated fat increased cholesterol levels, which in turn increased the risk of heart disease. In fact, multiple studies suggest that increased saturated fat intake is not directly associated with a higher risk of heart disease, stroke, heart attack, or heart disease-related death ( 16, 17, 18). While those with high cholesterol levels or heart disease may need to defer to their doctor’s recommendations and monitor their intake of saturated fat, it can still be enjoyed as part of a balanced diet for individuals without those two conditions. In the past, whole milk was considered unhealthy because of its saturated fat content, but recent research does not fully support this recommendation. There is emerging experimental data to indicate that eating moderate amounts of saturated fat does not directly cause heart disease ( 14, 15). In recent years, this recommendation has been called into question. For this reason, the guidelines recommend consuming only low fat or skim milk ( 4, 13). As a result, official guidelines instructed people to reduce their saturated fat intake ( 12).Ī cup (237 mL) of whole milk contains 4.5 grams of saturated fat, which is about 20% of the daily amount recommended by the 2020-2025 Dietary Guidelines for Americans.

In the 1970s, public policy was adopted based on this assumed connection between saturated fat and heart disease. However, there was no experimental evidence to prove that this was true ( 12, 13). Mainstream nutrition recommendations advise limiting saturated fat because it can increase cholesterol levels, which is a risk factor for heart disease ( 11).īased on this information, experts made the assumption that saturated fat must increase the risk of heart disease. Whole milk contains more fat and calories than skim milk.įor years, nutrition guidelines have been instructing people to avoid whole milk, mainly due to its saturated fat content. The major difference between the types of dairy milk available is fat content. So if you’re looking for higher omega-3s per serving, check to make sure you’re buying grass fed milk ( 8, 9, 10). However, this distinction is mostly seen in “grass-fed” milk, which is almost always organic anyway. The more fat a cup of milk has in it, the higher its omega-3 content ( 7 ).Īdditionally, studies have shown that organic whole milk contains an even higher amount of omega-3s than regular whole milk. However, because most milk manufacturers add vitamin D to milk, each variety generally contains a similar amount ( 6).Īnother significant nutritional difference between milk varieties is the amount of omega-3 fatty acids, a type of fat that has been linked to many health benefits, including improved heart and brain health, as well as lowered inflammation. Though each type of milk contains a similar amount of micronutrients, the amount of vitamin D can differ slightly. Since fat contains more calories per serving than any other nutrient, milk with a higher fat content is higher in calories ( 5).

Whole milk vs skim milk sugar