Dairy and your heart health
- Unflavoured milk, yoghurt and cheese can be a part of a heart-healthy eating pattern.
- Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol.
- Butter, cream and ice cream are not part of a heart-healthy eating pattern.
Types of dairy foods and their impact on heart health
Choose unflavoured milk, yoghurt and cheese
Why is dairy important for heart health?
Dairy foods like milk, yoghurt and cheese are a good source of protein, vitamins and minerals such as calcium which is important for bone strength. However, they can also contain unhealthy fats such as saturated and ruminant trans fats which can raise (bad) LDL-cholesterol levels.
The good news? Research suggests that milk, yoghurt, and cheese have a ‘neutral’ effect on heart health overall. This means that they don’t increase or decrease the risk of heart disease.
The Heart Foundation recommends that milk, yoghurt and cheese can be eaten as part of a heart-healthy eating pattern. Choosing unflavoured milk, yoghurt, and cheese also helps limit the amount of added sugar in your diet.
Butter, cream and ice cream are not part of a heart-healthy diet and should only be eaten sometimes and in small amounts.
Full-fat vs reduced-fat dairy
The Heart Foundation recommends choosing reduced-fat dairy for people with heart disease or high cholesterol. This is because the fat in dairy products can raise cholesterol levels more for these groups of people.
For the general population without heart disease, there isn’t enough evidence to recommend full-fat over reduced-fat, or vice versa. This means you can enjoy either full-fat or reduced-fat milk, yoghurt, and cheese, based on your personal preference.
Non-dairy alternatives
For people who can’t have dairy foods because of allergies or intolerances, or those who choose not to eat dairy, non-dairy alternative milks, yoghurts and cheese can be a suitable option.
Make sure to check the nutrition information on non-dairy milks and yoghurts for added calcium, and look for options with no-added sugar. If choosing non-dairy cheese, look for the lowest amount of saturated fat and sodium.
How much should you be eating?
- There is no strict minimum or maximum when it comes to dairy for heart health.
- The Australian Dietary Guidelines recommend eating between 2-4 serves of milk, yoghurt and cheese a day to make sure you get enough calcium.
How to include heart-healthy dairy
Small changes can make a big difference. Here are our top tips to make heart-healthy dairy a part of everyday.
Add your own flavours
Flavour plain milk, yoghurt or soft cheese like ricotta or cottage cheese with fresh, canned or frozen fruits, nuts and seeds, or a sprinkle of cinnamon for a heart-health and delicious twist.
Make simple swaps with dairy
Greek or natural yoghurt makes a great, creamy, heart-healthy substitute for ingredients like sour cream, mayonnaise, or creamy salad dressings.
Boost your breakfast
Stir yoghurt into smoothies and oats or spread cottage cheese on wholegrain toast for an extra protein and calcium boost.
Enjoy heart-healthy dairy snacks
Enjoy a small serve of cheese with wholegrain crackers and sliced tomato or have plain yoghurt with fresh fruit for a balanced, heart-healthy snack.
Make the switch to reduced-fat
If you have heart disease or high cholesterol, switch to reduced-fat dairy in your everyday recipes. It’s a simple swap that supports heart health without compromising on flavour!
Looking for more information on the science behind our recommendations?
We understand there is a lot of nutrition misinformation, and it’s important to find information from credible and trustworthy places. The Heart Foundation’s Heart Healthy Eating Pattern recommendations, and associated resources, are backed by the latest science and made with the unique needs of Australians in mind.
Curious about the evidence that informs our recommendations? Read more about our evidence reviews and position statements.
More healthy eating tools and resources
- We have plenty of resources to help you follow a heart-healthy eating pattern.
- Build your skills and confidence in the kitchen with our tips and tools for planning, shopping, and cooking healthy meals.
- Explore our full range of recipes for delicious, budget-friendly and easy to prepare heart-healthy meals you can make at home.
- Discover our collection of free recipe e-books, from ‘Family recipes on a budget’ to '5 Ingredient Recipes' plus many more.
- Get four weeks of easy-to-follow dinner recipes, shopping lists, tips and other helpful information to make healthy eating easy with our free Heart-Healthy Dinner Plans.
- Looking for more information? Explore our resources on healthy eating and recent articles.
Last updated19 May 2025