Which dairy actually aids your heart health?
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Discover the difference between the best and worst types of dairy for your arterial health and glucose control.

1) Typical whole milk is is laden with SATURATED FAT - which has been shown to increase levels of LDL cholesterol in the bloodstream. This is the type of cholesterol that is associated with plaque build-up in the arteries, and studies show that having high levels of LDL cholesterol can raise your risk of stroke and heart disease.

2) Greek feta cheese contains LACTIC ACID BACTERIA - a PROBIOTIC that can be beneficial to your gut microbiome, your heart health, and your blood sugar control. Feta also contains CONJUGATED LINOLEIC ACID (CLA) – which may help in reducing body fat deposits.

3) Research shows that eating just 1 tablespoon of butter daily can raise your risk of mortality by 1%. Studies estimate that replacing just 5% of your normal intake of saturated fats with more heart-healthy polyunsaturated fats can work to reduce your risk of heart disease by 10%.

4) Studies show that fermented foods, like KEFIR, which contain lactic acid bacteria, can significantly improve body weight, lipid profiles, inflammatory makers, HbA1c levels, fasting glucose levels, and fasting insulin levels in adults with type 2 diabetes.

5) Cream cheese contains significant amounts of saturated fat, which can raise your risk of clogged arteries. At the same time, it does not supply much protein, but is still high in calories. And it’s nearly devoid of any meaningful micronutrients. Plus, many packaged cream cheeses are extremely high in SODIUM – which is associated with increased blood pressure.

6) Cottage cheese provides CASEIN – a type of protein that has been shown to increase feelings of fullness, potentially aiding weight loss. A study published in the journal Nutrition & Food Science even found that a modest intake of cottage cheese is associated with reduced post-meal glucose levels.