How healthy are yoghurt and dairy for your heart and bones?
Yoghurt and dairy are a perfectly good choice for bone health for most people, and are likely neutral to mildly beneficial for the heart. Opt preferably for fermented products such as yoghurt, and keep an eye on your total saturated fat intake if you have an elevated cardiac risk.
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.
Claims are based on observational studies and meta-analyses (PMID 39762253, 32447398, 24800664, 32562735, 40088974, 34649831, 30817261, 34724806). No large RCTs specifically examining dairy and CVD. The claim regarding full-fat versus low-fat dairy (PMID 40088974) comes from an expert panel with multiple authors who received dairy-industry funding.
Does eating fish help your heart and your brain?
Two portions of oily fish per week, as part of a varied and plant-rich diet, is a smart choice for most people when it comes to both heart and brain health. However, fish does not work as a standalone protective food.
Is soy healthy, or is it harmful because of the phytoestrogens?
Ordinary soy foods such as tofu, edamame, and soy milk are safe for most healthy adults and may help a little against hot flashes. High supplemental doses are not recommended for people with hormone-dependent cancers.
Are smoothies and fresh juice just as healthy as whole fruit?
Whole fruit beats fruit juice: more fibre, greater satiety and fewer free sugars. Smoothies fall somewhere in between, but are not equivalent to whole fruit either.
Is eating organic really healthier?
Eating organic probably does not give you better nutritional value, but it does lower your exposure to pesticide residues and to antibiotic-resistant bacteria through meat. For pregnant women and young children, that is the strongest concrete argument.
Are diet sodas and sweeteners bad for you, and if so, why?
For the occasional glass of diet soda, the risks have not yet been clearly demonstrated. If you drink large amounts every day, several large studies, especially those concerning aspartame and acesulfame-K, give reason for caution.
How many fruits and vegetables do I actually need per day?
Five portions of fruit and vegetables per day (two pieces of fruit, three serving-spoon scoops of vegetables) is the number with the strongest evidence base; eating more does not provide additional benefit, but most people do not even reach this minimum.