How healthy are yoghurt and dairy for your heart and bones?

Yoghurt and other fermented dairy products are linked to better cardiovascular health and higher bone density in a large analysis of more than a hundred studies. These are statistical associations, not proven cause and effect, but the relationship is remarkably consistent.

For bones, the role of dairy is most strongly supported. Milk, yoghurt and cheese provide calcium and protein needed for bone formation, especially during periods of growth. Multiple studies support this association in adults as well. If you eat little dairy, it is worth keeping an eye on alternative calcium sources.

For the heart, the picture is more nuanced. Total dairy consumption is associated with roughly a 4% lower risk of cardiovascular disease and a 6% lower risk of stroke. Cheese and low-fat milk appear to play a more favourable role than whole milk. One exception: in Chinese research, where whole milk is predominantly consumed, regular dairy intake was actually linked to 9% more coronary heart disease. The dietary environment and the type of dairy therefore appear to matter.

Whether full-fat dairy is worse than low-fat is scientifically disputed. A recent expert panel found no convincing difference in cardiac risk between full-fat and low-fat varieties. At the same time, a high overall intake of saturated fat does raise LDL cholesterol, and dietary policy advises limiting saturated fat to less than 10% of daily energy intake. The American Heart Association recommends low-fat or fat-free dairy as part of a heart-healthy eating pattern. The best-supported pattern for heart health is the Mediterranean diet, which contains relatively little dairy. That is the context in which your dairy choices should be placed.

Do you suffer from lactose intolerance? Yoghurt is often better tolerated than regular milk because of the fermentation process. If you have a cow's milk protein allergy, dairy products are best avoided altogether; discuss this with your doctor.