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Heart-healthy diet: Foods to reduce heart disease and diabetes risk

Heart-healthy diet: Foods to reduce heart disease and diabetes risk Illustrative photo (Photo: Freepik.com)
Author: Daria Shekina

People consume dairy products almost every day. It's worth knowing how cheese, milk, yogurt, and sour cream affect health, according to the Instagram page of nutritionist and physiologist Olha Dorosh.

Why eat dairy products

According to the expert, such products contain nutrients that are very important for the normal functioning of the body. For example:

  • Protein
  • Calcium - has over 200 functions in the body
  • Potassium
  • Iodine
  • Vitamins A, D, B2, D12
  • Probiotics that are beneficial for the microbiome

The nutritionist notes that dairy products are beneficial for bones, teeth, reduce the risk of heart disease, type 2 diabetes, and are important for gut health.

Who should not eat them

Dairy products should not be consumed by:

  • Those allergic to cow's milk protein
  • Those who cannot tolerate the taste of dairy products

As an alternative, Olha Dorosh advises choosing plant-based products. For example, plant milk, sugar-free yogurts, and soy cheeses. Fish, nuts, and seeds are also sources of calcium.

In case of lactose intolerance, it is advisable to choose lactose-free products or consult a doctor about taking the lactase enzyme.

Lactic acid products contain much less lactose than whole milk, and you may not experience negative reactions (diarrhea and bloating) from their consumption.

How much dairy to eat every day

For adults, 2-3 servings per day are recommended, but the recommended amount depends on age, gender, and life stage. For example, women over 51 are recommended 3-4 servings per day because their calcium needs are higher.

Children need 3-4 servings per day.

In particular, a serving includes:

  • 200 ml of milk 200 ml of yogurt, kefir
  • 3 tbsp of lactic acid cheese
  • 30 g of hard cheese

"Sprinkle porridge or pasta with grated hard cheese, take yogurt or lactic acid cheese with fruit for a snack - here is your recommended dose. And if you drink a latte, then we have 3 servings," says the nutritionist.

The expert advises choosing medium-fat products, i.e., lactic acid cheese with a fat content of 2-5%, and milk - 1-1.5%.