.

  • Written by Clare Collins, Professor in Nutrition and Dietetics, University of Newcastle
The Heart Foundation now backs full-fat milk if you're healthy. But it still recommends reduced-fat milk if you have high blood pressure or heart disease. from www.shutterstock.com

The Heart Foundation now recommends full-fat milk, cheese and yoghurt or reduced-fat options as part of its updated dietary advice released yesterday.

This moves away from earlier advice that recommended only reduced-fat dairy when it comes to heart health.

So, what’s behind the latest change? And what does this mean for people with high blood pressure or existing heart disease?


Read more: According to TV, heart attack victims are rich, white men who clutch their hearts and collapse. Here's why that's a worry


What’s new if you’re healthy?

For healthy Australians, the Heart Foundation now recommends unflavoured full-fat milk, yoghurt and cheese, as well as the reduced-fat options previously recommended.

The change comes after reviewing research from systematic reviews and meta-analyses published since 2009. These pooled results come from mostly long-term observational studies.

This is where researchers assess people’s dietary patterns and follow them for many years to look at health differences between people who eat and drink a lot of dairy products and those who consume small amounts.

Researchers run these studies because it is not practical or ethical to put people on experimental diets for 20 or more years and wait to see who gets heart disease.


Read more: Are light dairy products better? We asked five experts


So when results of the recent studies were grouped together, the Heart Foundation reported no consistent relationship between full-fat or reduced-fat milk, cheese and yoghurt consumption and the risk of heart disease. The risk was neither increased nor decreased.

Put simply, for people who do not have any risk factors for heart disease, including those in the healthy weight range, choosing reduced-fat or low-fat options for milk, yoghurt and cheese does not confer extra health benefits or risks compared to choosing the higher fat options, as part of a varied healthy eating pattern.


Read more: Health Check: is cheese good for you?


Before you think about having a dairy binge, the review noted the studies on full-fat milk, yoghurt and cheese can’t be extrapolated to butter, cream, ice cream and dairy-based desserts.

This is why the Heart Foundation still doesn’t recommend those other full-fat dairy options, even if you’re currently healthy.

What about people with heart disease?

However, for people with heart disease, high blood pressure or some other conditions, the advice is different.

The review found dairy fat in butter seems to raise LDL or “bad” cholesterol levels more than full-fat milk, cheese and yogurt. And for people with raised LDL cholesterol there is a bigger increase in LDL after consuming fat from dairy products.


Read more: Got high cholesterol? Here are five foods to eat and avoid


So, for people with high blood cholesterol or existing heart disease, the Heart Foundation recommends unflavoured reduced-fat milk, yoghurt and cheese to help lower their total risk of heart disease, which is consistent with previous recommendations.

Unflavoured, reduced-fat versions are lower in total kilojoules than the full-fat options. So, this will also help lower total energy intakes, a key strategy for managing weight.

Reduced-fat yoghurt and other dairy products are still recommended for people with high cholesterol or existing heart disease. from www.shutterstock.com

How does this compare with other advice?

The 2013 National Health and Medical Research Council’s Dietary Guidelines for Australians recommends a variety of healthy foods from the key healthy food groups to achieve a range of measures of good health and well-being, not just heart health.

Based on evidence until 2009, the guidelines generally recommend people aged over two years mostly consume reduced-fat versions of milk, yoghurt, cheese and/or their alternatives, recognising most Australians are overweight or obese.


Read more: Plain, Greek, low-fat? How to choose a healthy yoghurt


This advice still holds for people with heart disease. However, the new Heart Foundation advice for healthy people means less emphasis is now on using reduced-fat versions, in light of more recent evidence.

The Australian Dietary Guidelines have a further recommendation to limit eating and drinking foods containing saturated fat. The guidelines recommend replacing high-fat foods which contain mainly saturated fats such as butter and cream, with foods which contain mainly polyunsaturated and monounsaturated fats such as oils, spreads, avocado, nut butters and nut pastes.

This advice is still consistent with the Heart Foundation recommendations.

Australians eat a lot of ‘junk’ food

The most recent (2011-12) National Nutrition Survey of Australians found over one-third (35%) of what we eat comes from energy-dense, nutrient-poor, discretionary foods, or, junk foods.

Poor dietary patterns are the third largest contributor to Australia’s current burden of disease. Being overweight or obese is the second largest contributor, after smoking.

If Australians followed current dietary guidelines, whether using full- or reduced-fat milk, yoghurt and cheese, the national burden of disease due to heart disease would drop by 62%, stroke by 34% and type 2 diabetes by 41%.

What’s the take home message?

See your GP for a heart health check. If you do not have heart disease and prefer full-fat milk, cheese and yoghurt then choose them, or a mix of full and reduced-fat versions.

If you have heart disease or are trying to manage your weight then choose mostly reduced-fat versions.

Focus on making healthy choices across all food groups. If you need personalised advice, ask your GP to refer you to an accredited practising dietitian.

Clare Collins is affiliated with the Priority Research Centre for Physical Activity and Nutrition, the University of Newcastle, NSW. She is an NHMRC Senior Research and Gladys M Brawn Research Fellow. She has received research grants from NHMRC, ARC, Hunter Medical Research Institute, Meat and Livestock Australia, Diabetes Australia, Heart Foundation, Bill and Melinda Gates Foundation, nib foundation, Rijk Zwaan Australia and Greater Charitable Foundation. She has consulted to SHINE Australia, Novo Nordisk, Quality Bakers, the Sax Institute and the ABC.. She was a team member conducting systematic reviews to inform the Australian Dietary Guidelines update and the Heart Foundation 2017 evidence review on dietary patterns and 2019 evidence review on meat intake for the Heart Foundation. She served in a viluntary capacity on the health Foundation Food and Nutrition Advisory Committee from 2015-2017.

Authors: Clare Collins, Professor in Nutrition and Dietetics, University of Newcastle

Read more http://theconversation.com/why-full-fat-milk-is-now-ok-if-youre-healthy-but-reduced-fat-dairy-is-still-best-if-youre-not-122184

Primary Questions to Ask Yourself Before Choosing an Office Space in Philadelphia

Choosing your first office space is thrilling. The excitement of finally setting up your own office is so satisfying. When you start scouting around to select your office space, there are so many fa...

Sarah Williams - avatar Sarah Williams

Freedom And Flexibility - How A Virtual Office Allows For Greater Adaptability

Being able to adapt to changing circumstances and economic conditions is essential in business. For entrepreneurs and startups who want to maximise their chances of success regardless of outside cir...

News Company - avatar News Company

Eat your heart out: native water rats have worked out how to safely eat cane toads

Water rats in Western Australia are safely hunting cane toads. Author providedAustralia’s water rats, or Rakali, are one of Australia’s beautiful but lesser-known native rodents. And these...

Marissa Parrott, Reproductive Biologist, Wildlife Conservation & Science, Zoos Victoria, and Honorary Research Associate, BioSciences, University of Melbourne - avatar Marissa Parrott, Reproductive Biologist, Wildlife Conservation & Science, Zoos Victoria, and Honorary Research Associate, BioSciences, University of Melbourne

Curious Kids: where do phobias come from?

Phobias are an intense fear of very specific things like objects, places, situations or animals. ShutterstockIf you have a question you’d like an expert to answer, send it to curiouskids@theconv...

Lara Farrell, Associate Professor and Clinical Psychologist, Griffith University - avatar Lara Farrell, Associate Professor and Clinical Psychologist, Griffith University

Best Family-Friendly Zoos In America

Zoos have always been part of family travel destinations. This is where your kids get to see the animals that they only often see on their books. Visiting one also provides a learning experience for...

News Company - avatar News Company

Activists are using the climate emergency as a new legal defence to justify law-breaking

The phrase “climate emergency” became part of the political lexicon this year. Governments at all levels made declarations of a climate emergency, as did various organisations such as the ...

Nicole Rogers, Senior lecturer, School of Law and Justice, Southern Cross University - avatar Nicole Rogers, Senior lecturer, School of Law and Justice, Southern Cross University

Don't tear it down: the idea behind Labor's National Rental Affordability Scheme is worth saving

The Grattan Institute has condemned the National Rental Affordability Scheme as a $1 billion windfall to developers. www.shutterstock.comLabor’s Rudd-era National Rental Affordability Scheme (NR...

Marcus Luigi Spiller, Associate Professor (Urban Planning) - honorary  , University of Melbourne - avatar Marcus Luigi Spiller, Associate Professor (Urban Planning) - honorary , University of Melbourne

City share-house rents eat up most of Newstart, leaving less than $100 a week to live on

Even when sharing a house, the average cost of rent means very little is left over from the Newstart allowance for food and living costs. shutterstock.comIn all Australia’s capital cities, avera...

Simone Casey, Research Associate, Future Social Service Institute, RMIT University - avatar Simone Casey, Research Associate, Future Social Service Institute, RMIT University

Users (and their bias) are key to fighting fake news on Facebook – AI isn't smart enough yet

On its own, human judgement can be subjective and skewed towards personal biases. The information we encounter online everyday can be misleading, incomplete or fabricated. Being exposed to “fa...

Gianluca Demartini, Associate professor, The University of Queensland - avatar Gianluca Demartini, Associate professor, The University of Queensland

Fairest and best? Status counts in the Brownlow Medal

Tonight is the AFL’s annual night of nights, the red-carpet spectacular known as the Brownlow Medal vote count. The Brownlow is awarded to the season’s “fairest and best” play...

Liam Lenten, Senior Lecturer, Department of Economics and Finance, La Trobe University - avatar Liam Lenten, Senior Lecturer, Department of Economics and Finance, La Trobe University

How Australians talk about tucker is a story that'll make you want to eat the bum out of an elephant

Wes Mountain/The Conversation, CC BY-NDNot to put a damper on things, but Australian food hasn’t always made us happy little Vegemites. One needn’t look further than the humble meat pie ...

Howard Manns, Lecturer in Linguistics, Monash University - avatar Howard Manns, Lecturer in Linguistics, Monash University

In a chatty world, losing your speech can be alienating. But there's help

People who have trouble with their speech, say after a stroke, can find it challenging. But a speech pathologist can help. from www.shutterstock.comSam is a high school drama teacher — articulat...

Kirrie J Ballard, Professor, Speech Pathology, University of Sydney - avatar Kirrie J Ballard, Professor, Speech Pathology, University of Sydney

From crime fighters to crime writers - a new batch of female authors brings stories that are closer to home

In Dervla McTiernan’s book, The Scholar, published earlier this year, women are consistently used as the “fall guys” for men with high aspirations. Two young women are killed when th...

Lili Pâquet, Lecturer in Writing, University of New England - avatar Lili Pâquet, Lecturer in Writing, University of New England

10 ways to get the most out of silent reading in schools

Children need time and space to enjoy the books they choose to read in schools. Shutterstock/wavebreakmediaReading aloud can help young children learn about new words and how to sound them. There&rsqu...

Margaret Kristin Merga, Senior Lecturer in Education, Edith Cowan University - avatar Margaret Kristin Merga, Senior Lecturer in Education, Edith Cowan University

'Edible forests' can fight land clearing and world hunger at the same time

A Nepalese woman collects mushroom in a forest. Jagannath Adhikari, Author providedReducing emissions from deforestation and farming is an urgent global priority if we want to control climate change. ...

Jagannath Adhikari, Sessional Lecturer, UNSW - avatar Jagannath Adhikari, Sessional Lecturer, UNSW

Comic explainer: young disabled New Zealanders on the barriers to a better life

Our research project explored the everyday lives of disabled young people, aged from 12 to 25 years, with mobility, vision and hearing impairments. We measured and asked them about factors that enable...

Penelope Carroll, Researcher in Public Health, Massey University - avatar Penelope Carroll, Researcher in Public Health, Massey University

View from The Hill: To go to China you have to be invited: Morrison

Scott Morrison was frank, when quizzed at a news conference during his visit to Washington, on whether he would be seeking to travel to China in the next year. “Well, you have to be invited to ...

Michelle Grattan, Professorial Fellow, University of Canberra - avatar Michelle Grattan, Professorial Fellow, University of Canberra

VIDEO: Michelle Grattan on the family law inquiry - and the UN climate change summit

University of Canberra Deputy Vice-Chancellor Leigh Sullivan discusses Scott Morrison’s new family law inquiry with Michelle Grattan. They also speak of the developments in the Tamil family from...

Michelle Grattan, Professorial Fellow, University of Canberra - avatar Michelle Grattan, Professorial Fellow, University of Canberra

Climate explained: why don't we have electric aircraft?

CC BY-ND Climate Explained is a collaboration between The Conversation, Stuff and the New Zealand Science Media Centre to answer your questions about climate change. If yo...

Dries Verstraete, Senior Lecturer in Aerospace Design and Propulsion, University of Sydney - avatar Dries Verstraete, Senior Lecturer in Aerospace Design and Propulsion, University of Sydney

Sick and Tired of Your Dead End Job? Try Teaching!

Tired of the same old grind at the office? Want an opportunity to impact lives both in your community and around the world? Do you love to travel and have new experiences? Teaching English is the perfect job for you! All you need is a willingness to ...

News Company - avatar News Company

The Impact of an Aging Population in Australia

There’s an issue on the horizon that Australia needs to prepare for. The portion of elderly citizens that make up the country’s overall population is increasing, and we might not have the infrastructure in place to support this. Australians h...

News Company - avatar News Company

LifeStyle

Yvonne Allen: Eight ways to super impress someone on a first date

According to Yvonne Allen well known relationship mentor, psychologist and matchmaker, a first dat...

Picking The Right Crystal Yoni Egg: Tips And Instructions

When you are ready to pick your own crystal yoni egg, you need to decide what you will use it for...

Top 5 Tips for Paddleboarding In Whitewater

Paddleboarding can be relaxing as well as intense. If you occasionally want to do something differen...

3 Most Promising Career Occupations for Graduates in 2019

Studying in college is a great adventure which opens up lots of career opportunities. Yet, at times...