Non-Dairy Alternatives for Better Cardiovascular Health

Milk, popularly known as the most powerful source of calcium, has been a household staple for generations now. Be it for the usual coffees or to make sweet delicacies, milk is synonymous with it all. However, its benefits are limited and might add more complications to your existing health issues.

According to a study published by the Cleveland Clinic, milk is predominantly known to have 18 of the 22 essential nutrients needed by the body, but it is not always ideal for high cholesterol levels for those with heart problems. Moreover, it can be counterproductive for people looking to lose weight due to its high fat content. Moreover, dairy can also be harmful for people suffering from lactose intolerance, as it can cause digestive discomfort and flatulence.

So, what is the solution? The complete removal of dairy products? While it sounds like the appropriate solution, it isn’t practically possible, especially if you have a dairy dependence. To find a feasible option for this problem, we are going to list 7 non-dairy options to replace milk for better cardiovascular health.

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7 Non-Dairy Options to Opt for Better Heart Health

• Oat Milk: Oat milk is a low-fat and slightly sweet milk option. It is also naturally cholesterol-free and contains beta-glucans, a type of soluble fibre known to help lower cholesterol levels. Oat milk is also often fortified with vitamins D and B12, making it a nutritious replacement for traditional milk.
• Cashew Milk: Cashew milk is a heart-friendly alternative rich in polyunsaturated and monounsaturated fats. It is known for its creamy consistency, good for coffee and cooking. It contains healthy unsaturated fats and is generally lower in calories than full-fat dairy milk. Cashew milk also provides magnesium, which helps regulate heart rhythm and supports overall cardiovascular health.
• Almond Milk: This vitamin E-rich non-dairy milk is low in fat and has fewer calories. Owing to its vitamin E base, this milk is good for reducing inflammation, aiding in keeping cholesterol in check. Many commercial almond milks are fortified with calcium and vitamin D, providing similar benefits to dairy milk without the saturated fat load.

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• Plant-based Hemp Milk: Hemp milk made from the Cannabis sativa plant is an excellent source of omega-3 and omega-6 fatty acids, which are essential for maintaining heart health. These fatty acids help reduce inflammation and support healthy cholesterol levels. Hemp milk also contains all nine essential amino acids, making it a complete protein source for those following a plant-based diet.
• Soy Milk: This non-dairy alternative is a great source of protein, coming from soy beans. This milk contains polyunsaturated fats and naturally occurring isoflavones, which have been shown to help reduce cholesterol and improve cardiovascular markers. Moreover, choosing unsweetened soy milk that contains polyunsaturated fats and naturally occurring isoflavones, which have been shown to help reduce cholesterol and improve cardiovascular markers. Choosing an unsweetened option of soy milk is beneficial as it can aid in reducing added sugars that can negatively affect your heart health.
• Coconut Milk: Extracted from coconuts, this milk option packs no calories and has been shown to lower LDL cholesterol levels. However, constant consumption of coconut milk can also lead to an excess of saturated fats. So it is important to alternate coconut milk with other non-dairy options to manage fat levels.
• Flax Milk: Flax milk is made from flax seeds, which are naturally rich in heart-healthy alpha-linolenic acid (ALA), a type of omega-3 fatty acid. It is cholesterol-free, low in calories, and often fortified with calcium and vitamin D. Flax milk has a mild taste that works well in smoothies, cereals, or even on its own.

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Conclusion: Heart Health is a Priority

Dairy milk option is surely rich in protein and calcium, but it might be of much goodness to people with conditions like high cholesterol, heart disease or lactose intolerance. While milk has its place, non-dairy options are a boon for people as they offer taste and flavour without sacrificing their health. Plant-based milk is rich in essential nutrients like vitamin D, vitamin B12 and omega-3 fatty acids, making it a safer option to replace dairy milk with. 

Disclaimer: This is a nutrient-based article on the benefits of plant-based milks. However, this cannot be a substitute for medical advice. Connect with your nutrition before making changes to your diet.