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| | | As a little kid, one of my friends only had fat-free milk at her house. I was confused by this watery liquid and more than a little disappointed whenever one of the adults would pour me a glass. These days, I still opt for either 2% or full-fat dairy despite being vaguely aware of recommendations for fat-free. | | This dilemma is probably nothing new to you (if you eat dairy). In the United States in particular, experts have been going back and forth over fat consumption for decades. Below, Lindsay Mahar, a registered dietitian at Healthline, gives us an update on the current recommendations. | | | | | | | Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
September 2, 2025 • 3 min read | | | |  | | | | Q: | Should I be eating fat-free dairy products? | | | A: | As usual, there isn't a one-size-fits-all answer to this question!
According to American Heart Association (AHA) recommendations, adults and kids over the age of 2 years should choose low fat or fat-free dairy, instead of full-fat, most of the time. This is based on the AHA's guidance of limiting saturated fat to less than 10% of your daily calories (or, less than 7% if you have heart disease). The fat found in dairy products is mostly saturated fat, which has been linked to a higher risk of heart disease.
However, recent research has called into question these long-standing recommendations. A 2020 review suggests that increased saturated fat is not directly associated with a higher risk of heart disease. A different study found that saturated fat from dairy products, except butter, was associated with a lower risk for heart disease, while saturated fat from red meat was associated with a higher risk.
Because saturated fat can increase LDL cholesterol levels, it is still recommended to have an overall dietary pattern that's lower in saturated fat, especially if you have heart disease or high cholesterol.
If you enjoy full-fat dairy, it may be possible to include it in small amounts, and it may even provide some benefits. The fat in dairy may help regulate your appetite by keeping you feeling fuller for longer. Also, if the dairy comes from grass-fed cows, it may have small amounts of omega-3 fatty acids, which are associated with improved heart health.
If you'd like to include full-fat dairy in your diet, consider your overall dietary pattern and other sources of saturated fat, such as fried foods, red meat, butter, and coconut oil. I've said it 1000 times before, and I'll say it again — all foods can fit into a balanced diet in moderation. | | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | | | | What we're digesting | | 🚽 What are the causes of an overactive bladder? Plus, treatments and management strategies. | | 🧻 Why do I have incomplete bowel movements? There are a few possible causes of constipation. | | 🕰️ A look at your fertility timeline. Here's how fertility changes as you age. | | 💉 Can you use GLP-1 medications for menopause weight gain? Let's see what the research shows. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | full-fat Greek yogurt.️ | | | | |
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