Yogurt may help manage high blood pressure

Studies have found that yogurt contains minerals that may help manage high blood pressure.Incorporating yogurt into your diet may improve readings.

• When the researchers studied patients with high blood pressure, they found that regularly drinking yogurt was good for blood pressure.
• Dairy products contain important minerals that regulate blood pressure, but yogurt also contains beneficial bacteria, which makes it particularly beneficial.
• When adding yogurt to your diet, be sure to choose something low in sugar, as it’s better for your heart.

Dietary choices are a major part of controlling high blood pressure, also known as hypertension. A new study published in the International Dairy Journal suggests that yogurt may be particularly beneficial. In fact, the researchers found that it was particularly helpful for those who were already coping with high blood pressure.

About the Study

The researchers surveyed 915 people with high blood pressure who took part in a long-term study on aging, including the prevalence of cardiovascular disease and cognitive decline that may be related to lifestyle habits. For about 40 years, participants provided information on health data such as cholesterol, glucose levels and blood pressure, as well as food tracking records.

They found that, ideally, drinking yogurt every day lowered overall blood pressure. This finding is especially true for those who already have high blood pressure.

Drinking yogurt alone can lower blood pressure, and the effect is even more pronounced for those who drink yogurt regularly.

— Alexandra Wade, PhD

Lead author of the study, Dr Alexandra Wade, a nutrition and cognition researcher at the University of South Australia, said even small amounts can have an impact as long as they are consumed regularly rather than occasionally.

“Drinking yogurt alone can lower blood pressure, and this effect is more pronounced for those who drink yogurt regularly,” she said. She added that blood pressure readings for people who drank yogurt were nearly 7 percentage points lower than those who didn’t eat yogurt at all.

Global Issue

A major part of this study is finding more ways to affect blood pressure globally. Dr. Wade said they were particularly interested in the changes that were affordable and accessible.

A February 2020 report in the Journal of Nephrology of Nature Review showed that about 1.39 billion people worldwide have high blood pressure, or about 31% of adults. Prevalence is higher in low- and middle-income countries, but adult prevalence in high-income countries is still about 28%.

Globally, the risk factors for your lifestyle are the same no matter where you live. The risk factors identified by the researchers include high sodium intake, low potassium intake, obesity, alcohol consumption, lack of exercise, and a low-quality diet.

The report’s authors add that hypertension is a major variable risk factor for cardiovascular disease and premature death worldwide. This means that if you can effectively address high blood pressure, it can have a ripple effect that significantly reduces chronic health risks.

Why Yogurt Stands Apart

As for why yogurt is particularly good for blood pressure, Dr. Wade says part of the reason may be because dairy products contain a range of micronutrients. These include calcium, magnesium and potassium.

For example, the American Heart Association notes that potassium-rich foods can reduce the effects of sodium. The more you eat foods like yogurt, the more sodium is excreted through the urinary system.

These foods include dark leafy greens such as avocados, spinach, mushrooms, cantaloupes and potatoes. Dr Wade said milk and yogurt were also on the list, with the latter standing out for its other characteristics.

“Yogurt contains these minerals, as well as beneficial bacteria that promote the release of certain proteins that have been linked to lowering blood pressure,” she said.

Healthy Food Can Boost Happiness

Read the Labels

While yogurt can act as a protector, this doesn’t mean that all brands and types of yogurt are the same. While added sugars are not part of a recent study, previous studies in the Journal of Internal Medicine of the American Medical Association have linked high sugar intake to cardiovascular disease risk.

Consuming added sugars creates a biological environment in which excess sugar is converted into fatty acids, which are stored as triglycerides and lipids, usually in the abdomen.

— Lyn Steffen, PhD

Part of this mechanism may be part of a study published in the European Journal of Cardiology, which linked sugars added to all foods with increased belly fat, also known as belly fat. Fat in this area is associated with a high risk of diabetes and heart disease.

Dr. Lyn Steffen, director of public health nutrition at the University of Minnesota School of Public Health, said: “Consuming added sugar creates a biological environment in which excess sugar is converted into fatty acids, which are stored as triglycerides and lipids, usually in the abdomen.”

Because yogurt is a dairy product, it can contain a certain level of natural sugar, but looking at the labels to find the options with the lowest sugar content is helpful. Also, in general, controlling blood sugar is a good idea for heart health.

If you have high blood pressure, drinking yogurt regularly is beneficial and may help you manage hight blood pressure. However, if you can, it’s important to choose foods that are low in sugar. If you’re considering adding yogurt to your daily diet plan, check with your healthcare provider to make sure this choice is right for you.