Milk has many varieties, including whole (about 3.5% fat), reduced-fat (2%), low-fat (1%), fat-free (or skim), lactose-free, and flavored options. All provide 13 essential nutrients and the associated health benefits per serving. Many Americans lack some of these nutrients, including calcium, vitamin D, and potassium.
Milk can also impact heart health; research has shown that milk consumption can play a significant role in reducing the risk of stroke and high blood pressure.
Maintaining healthy cholesterol levels via proper nutrition is another key tactic for optimizing heart health. A meta-analysis and systematic review of 18 studies concluded that eating dairy foods including milk had no significant impact on total cholesterol, LDL (“bad “cholesterol), HDL (“good” cholesterol), and triglycerides. Another study found dietary patterns including full-fat dairy products such as whole milk also had no impact on cholesterol levels when compared with participants whose diets limited dairy or mainly included low-fat dairy. An extensive amount of research has shown that milk consumption, regardless of fat content, is not associated with risk for heart disease.
The DGA recommends Americans consume at least three, daily servings of milk, yogurt, or cheese as part of a 2,000 calorie dietary pattern. Serving sizes for milk include 1 cup milk, 1 half-pint container milk, and ½ cup evaporated milk.
