Is Buttermilk Healthy for the Heart? A Comprehensive Guide

November 16, 2025 •

4 min read

Buttermilk consumption has been linked to lower blood pressure in studies involving individuals with normal blood pressure. But is buttermilk healthy for the heart in a broader sense, considering its overall nutritional profile and potential drawbacks? This article explores the scientific evidence behind its cardiovascular effects.

Quick Summary

Buttermilk offers heart health benefits through bioactive peptides that may lower cholesterol and blood pressure, but potential risks include high sodium content in commercial varieties.

Key Points

Supports Blood Pressure: Buttermilk contains bioactive peptides that can inhibit the ACE enzyme, potentially helping to lower blood pressure.
Aids in Cholesterol Reduction: Components in buttermilk's MFGM, like sphingolipids, have shown promise in reducing cholesterol and triglycerides by inhibiting their intestinal absorption.
Mind the Sodium: Commercial buttermilk can be very high in sodium, which may increase blood pressure and risk of heart disease, especially for salt-sensitive individuals.
Opt for Cultured Varieties: The specific heart-protective benefits are primarily associated with cultured buttermilk, which contains beneficial probiotics and a higher concentration of MFGM compounds.
Check the Label: To minimize sodium risk, always check the nutrition label on store-bought buttermilk and choose lower-sodium options or make your own.

Understanding Buttermilk and Its Types

Buttermilk is a traditional fermented dairy product with a distinct tangy flavor. It's crucial to differentiate between the types, as their nutritional profiles and effects on heart health can vary significantly.

Traditional Buttermilk

This is the liquid leftover after churning butter from cultured or fermented cream. It is naturally low in fat, as most of the fat has been separated to make butter. This version is thin and has a pleasant, slightly sour taste.

Cultured Buttermilk (Store-Bought)

Today's most widely available buttermilk is produced by adding a lactic acid bacteria culture to low-fat or skim milk. The bacteria ferment the milk's lactose, producing lactic acid, which gives it a thick, creamy texture and tangy taste. This process also creates beneficial compounds and probiotics.

Homemade Buttermilk Substitute

Often used for baking, this is made by adding an acid like vinegar or lemon juice to regular milk. This quickly curdles the milk but does not contain the same beneficial cultures or bioactive compounds found in true fermented buttermilk.

The Heart-Healthy Compounds in Buttermilk

Buttermilk, especially the cultured variety, contains several components that contribute to cardiovascular wellness.

Milk Fat Globule Membrane (MFGM): Buttermilk is rich in compounds from the MFGM, which encloses the fat droplets in milk. These include bioactive proteins, phospholipids, and sphingolipids that are linked to health benefits. Studies have found the MFGM content in buttermilk can be up to five times higher than in regular milk.
Cholesterol Reduction: Research indicates that the sphingolipids in buttermilk may inhibit the gut's absorption of cholesterol. In one human study, consuming a specific amount of buttermilk daily was shown to reduce total cholesterol and triglycerides.
Blood Pressure Regulation: Buttermilk contains bioactive peptides that have ACE-inhibitory effects, meaning they can help naturally lower blood pressure. A 2014 study on normotensive adults found that buttermilk consumption significantly reduced systolic blood pressure. The potassium content also helps counteract sodium's effects on blood pressure.
Probiotics: The live, active cultures in cultured buttermilk are a source of probiotics, which can help promote a healthy gut microbiome. Some research suggests that a healthy gut may positively influence cholesterol levels and inflammation, further supporting cardiovascular health.

Potential Risks: The High Sodium Content

Despite its benefits, cultured buttermilk is not without its risks, especially concerning its sodium content.

Sodium in Commercial Varieties: While dairy products naturally contain some sodium, commercial cultured buttermilk often has a substantial amount added during processing. A single cup can contain 300–500 mg of sodium, far exceeding the 140 mg typically defining a low-sodium food.
Impact on Blood Pressure: High sodium intake is a well-established risk factor for elevated blood pressure and can pose risks to the heart, kidneys, and blood vessels, particularly for salt-sensitive individuals. Lower-fat versions of commercial buttermilk sometimes contain even more sodium.
Moderation is Key: For those watching their sodium intake, it's crucial to read nutrition labels and consume buttermilk in moderation. Choosing a low-sodium version or exploring a traditional, unsalted type, if available, is advisable.

Comparison: Cultured Buttermilk vs. Whole Milk


Feature	Cultured Buttermilk (Low-Fat)	Whole Milk
Heart Health Benefits	Bioactive peptides (MFGM) and probiotics can help lower cholesterol and blood pressure.	Offers some peptides but fewer MFGM compounds per gram compared to buttermilk.
Fat Content	Low in fat (approx. 3g per cup).	Higher in fat (approx. 8g per cup).
Sodium Content	Often high in added sodium (300-500mg per cup).	Significantly lower in sodium (approx. 100mg per cup).
Calories	Lower in calories (approx. 98 per cup).	Higher in calories (approx. 157 per cup).
Probiotics	Contains live, active bacterial cultures beneficial for gut health.	Does not contain live, active cultures unless specifically added.

Conclusion: Making the Best Choice for Your Heart

Is buttermilk healthy for the heart? The answer depends heavily on the type and your individual health needs. Cultured, low-fat buttermilk contains bioactive peptides and probiotics that have been shown to positively impact cholesterol and blood pressure. However, its high sodium content in many commercial varieties poses a significant risk for those with or at risk for hypertension.

For most people, moderate consumption of low-sodium, cultured buttermilk can be a heart-healthy dietary choice. However, if you are salt-sensitive or have high blood pressure, carefully check the nutrition label for sodium levels. Traditional, unsalted buttermilk or a homemade cultured version with less added salt would be a safer option. By weighing the benefits against the risks, you can make an informed decision about including buttermilk in your diet as part of a balanced heart-healthy lifestyle.

For more detailed nutritional information, review the facts provided on Healthline.

Frequently Asked Questions

Studies suggest that bioactive compounds, particularly sphingolipids, in buttermilk's Milk Fat Globule Membrane (MFGM) can help inhibit cholesterol absorption in the gut, potentially leading to lower total cholesterol and triglyceride levels.

Buttermilk contains bioactive peptides with ACE-inhibitory effects that have been shown to reduce blood pressure. Additionally, its potassium content can help balance out sodium's effect on blood pressure.

No, they are different. Store-bought cultured buttermilk is made by adding bacteria to low-fat milk for fermentation, making it thick and tangy. Traditional buttermilk is the thin liquid left after churning butter and is naturally low in fat.

Yes, many commercial buttermilks contain a significant amount of added sodium, which can be detrimental to heart health, especially for individuals with high blood pressure or salt sensitivity.

Buttermilk (especially low-fat cultured versions) is similar to milk but lower in fat and calories. Importantly, it has a higher concentration of beneficial MFGM compounds and contains probiotics not found in regular milk.

If you are sensitive to salt, you should be very cautious with commercial buttermilk and always check the label for sodium content. Consider a low-sodium alternative, a homemade version where you control the salt, or consume it in very small quantities.

Homemade substitutes made with milk and an acid like vinegar do not offer the same heart health benefits as cultured buttermilk. They lack the probiotics and high concentration of MFGM compounds that provide the cardiovascular advantages of fermented buttermilk.