Finding ways to normalize or lower your blood pressure is central in the combat against an early death, but unfortunately far too many Americans are losing the battle. Thankfully, there are many solutions available that can help control blood pressure—and it turns out that yogurt is one key way to lower blood pressure.
Benefits of Yogurt on Blood Pressure
Next time you’re in the grocery store, make sure to hit the yogurt aisle. Dairy has long been recognized as a heart-healthy food option, but new research is indicating that yogurt may be one of the best options for lowering blood pressure.
High blood pressure—more than 140/90 mm/Hg—is dangerous to your health because it strains the heart, hardens arteries, increases the risk of a brain hemorrhage, and can lead to kidney problems. But research presented last weekend to the American Heart Association shows that women who eat five or more servings of yogurt per day can lower the risk of developing high blood pressure in comparison to those who eat less.
It should be noted that the study was paid for by the National Dairy Council, but there is not necessarily a conflict of interest in this case. Dairy is a recognized part of the DASH Diet (Dietary Approaches to Stop Hypertension)—a diet promoted by the National Heart, Lung, and Blood Institute—so the results are consistent with previous findings. What makes this study unique is that it focused solely on the benefits of yogurt.
Heart-Healthy Diet to Lower Blood Pressure
The benefits of yogurt, however, will only take you as far as the rest of your diet. Simply adding five servings (that is, five cups) of yogurt to your diet every day—which is a lot of yogurt, probably too much—won’t make a poor diet healthy. It does, however, provide some further incentive to make healthy snacking decisions in between meals.
To get the most from your yogurt, select unflavored options to avoid excess sugar, which can sabotage your efforts. Add flavor and substance to make it more filling by including heart-healthy options such as fruit, nuts, flaxseed, or nut butters. Eating that as a snack once or twice during the day can help keep you full, add healthy probiotics, and pack all kinds of nutrition to fight heart disease and encourage a healthy diet.
By swapping your unhealthy, unsatisfying snacks for some nutrient-packed, heart-healthy yogurt treats, you can take another step towards lowering your blood pressure and reducing the risk of heart disease.
Source for Today’s Article:
Paddock, C., “Could Yogurt Help Lower High Blood Pressure?” Medical News Today web site, March 7, 2016; http://www.medicalnewstoday.com/articles/307511.php.