Whole Milk vs Skim Milk for Heart Health

For years, skim milk has been seen as the heart-healthy choice, while whole milk was often blamed for raising cholesterol and contributing to heart disease. But now, new research is challenging long-held beliefs about full-fat dairy leaving many wondering whether whole milk might not be so bad after all.

So, does your choice of milk actually impact heart health? The answer isn’t as clear-cut as you might think.

Milk May Not Affect Heart Health the Way We Thought

It's true that saturated fat found in higher levels in whole milk has been linked to elevated LDL (“bad”) cholesterol, a known risk factor for heart disease and stroke. One cup of whole milk contains about 5 grams of saturated fat, while skim milk contains virtually none. Based on a 2,000-calorie diet, current guidelines recommend limiting saturated fat to no more than 13 grams per day.

However, newer research suggests that the type of saturated fat may matter just as much as the amount. Dairy-based saturated fats may not carry the same risks as those found in processed meats or fast food. According to recent studies, milk regardless of whether it's skim or whole doesn't seem to significantly increase or decrease the risk of cardiovascular disease.

In fact, a 2018 study published in The Lancet found that people who consumed higher amounts of dairy, including full-fat varieties, had a lower risk of cardiovascular disease and mortality compared to those who ate less dairy.

Not All Saturated Fats Are Equal

Saturated fats come in different forms:

• Long-chain saturated fatty acids (found in red meat and butter) are most closely linked to heart disease.

• Short- and medium-chain saturated fatty acids (found in dairy) may be metabolized differently and have less impact on cholesterol levels.

These distinctions matter. Experts now say that the fats in milk, cheese, and yogurt may not contribute to heart problems in the same way as saturated fats from other sources. In fact, full-fat dairy might even offer protective effects when part of an overall balanced diet.

The Calorie Factor Still Counts

While full-fat dairy may not be the villain it was once thought to be, it still contains more calories than its low-fat counterpart:

• Whole milk: 149 calories per cup

• Skim milk: 91 calories per cup

That’s a difference of about 50-60 calories per serving. If you’re drinking milk multiple times a day or trying to manage your weight, those extra calories can add up.

Aside from fat and calories, the nutritional value of skim and whole milk is nearly identical:

• Calcium: 300 mg per cup

• Protein: 8 grams per cup

• Vitamin D: Often fortified in both varieties

So if your preference for one over the other comes down to flavor or satiety, either option can work with the right dietary adjustments.

How to Choose the Best Milk for You

Ultimately, the “better” milk depends on your personal health goals and dietary habits:

• If you’re watching calorie intake or aiming to reduce saturated fat, skim or low-fat milk may still be the better choice.

• If you enjoy the taste and richness of whole milk, you can include it in your diet just be mindful of other sources of saturated fat throughout the day.

The most important takeaway: look at your overall eating pattern, not just one food or nutrient. Dairy whether full-fat or not can be part of a heart-healthy diet when paired with plenty of fiber-rich vegetables, whole grains, lean proteins, and unsaturated fats like olive oil, avocados, and fatty fish.

Smart Swaps for Heart Health

If you do want to limit saturated fats from dairy, focus on replacing them with healthy fats instead of refined carbs. Research shows that replacing saturated fats with unsaturated fats is more effective at reducing cardiovascular risk than simply cutting fat altogether.

Great heart-smart fat swaps include:

• Olive or avocado oil instead of butter

• Fatty fish like salmon instead of fatty red meats

• Nuts and seeds (like pumpkin seeds or walnuts) as a snack or salad topping

The Bottom Line

There’s no one-size-fits-all answer when it comes to choosing between skim and whole milk. The latest science shows that full-fat dairy is not inherently harmful to heart health and for some, it might even have benefits. What matters most is how it fits into your overall diet and lifestyle.

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