Dairy foods provide essential calcium and protein. But they can also be high in artery-clogging saturated fat and cholesterol. So enjoy your dairy, but choose wisely. Good options include fat-free or low-fat (1 percent) milk; fat-free yogurt; reduced-fat or fat-free cheeses; and low-fat or fat-free sour cream and cream cheese. Limit or avoid reduced-fat (2 percent) and whole milk; cottage cheese that's 4 percent fat; and cheese and other dairy products made from whole milk.