Dairy Foods That Boost Heart Health and Lower Cancer Risk

A new European review highlights the powerful role certain dairy foods—particularly fermented varieties like yoghurt and kefir—can play in reducing the risk of heart disease, type 2 diabetes, and several types of cancer.

A Broad Look at Dairy and Health

Researchers conducted a comprehensive analysis of existing studies, reviewing 281 links between dairy intake and health outcomes across five main areas:

• Heart and vascular health (including heart disease and stroke)
• Cancer (breast, colorectal, bladder, lung, stomach, prostate, and others)
• Body weight and composition (including obesity)
• Mortality rates
• Other conditions (type 2 diabetes, bone health, brain function)

This wide-ranging approach gave a clearer picture of how different dairy products influence health and where more research is needed.

Dairy Products and Their Impact

Milk
Some studies connect milk consumption with a lower risk of oral, bladder, and colorectal cancers. However, results are mixed, with many findings showing little to no effect. This suggests that milk’s benefits may depend on overall diet, genetics, and lifestyle factors.

Cheese
Cheese has been linked to a lower risk of heart disease and certain cancers, especially breast and colorectal. Rich in protein, calcium, and healthy fats, it can be beneficial in moderation. However, a few studies suggest a possible increased risk of prostate cancer, so balance and portion control are key.

Yoghurt
Among dairy products, yoghurt shows the most consistent benefits. Regular consumption is associated with reduced risks of heart disease, type 2 diabetes, and some cancers. Its probiotic content supports gut health, boosts immunity, and has not been linked to significant health risks.

Fermented Dairy (Yoghurt & Kefir)
Fermented dairy products consistently show strong health benefits. Probiotics and bioactive compounds from fermentation may lower inflammation, improve cholesterol, and support heart and immune health. These foods are especially valuable as part of a balanced diet.

Full-Fat vs. Low-Fat Dairy

Surprisingly, both full-fat and low-fat dairy have been linked to heart health benefits. While traditional guidelines have often favoured low-fat options, this research suggests that moderate consumption of full-fat dairy may also be part of a healthy eating pattern.

How to Add More Dairy to Your Diet

Incorporating dairy into your meals doesn’t have to be complicated:

• Have yoghurt with fresh fruit and nuts for a nutrient-rich snack.
• Add milk to coffee, tea, or breakfast cereals.
• Sprinkle cheese over salads, soups, or wholegrain pasta dishes.

Health experts recommend aiming for two to three servings of dairy daily, alongside plenty of vegetables, fruits, whole grains, and lean proteins for a balanced diet.