High Blood Pressure, or Hypertension, affects over half of adults in the United States. Although high blood pressure is usually controlled with medication and lifestyle changes, it can cause serious health complications if left untreated. But recent studies by recognized institutes found that increasing yogurt intake can be associated with a reduction in the risk of developing hypertension.
Yogurt is filled with beneficial bacteria called probiotics. These good bacteria have been linked to numerous health benefits such as improved digestion, stronger immunity and decreased risk of heart disease. A thing worth noting is that all yogurts are not created equal! Along with that, the study does have some promising results that are a must to know by each individual.
The Study was Published in International Dairy Journal
A study that was published in the International Dairy Journal states that yogurt may prove beneficial for hypertension. It can even benefit people who have been dealing with high blood pressure. The research was performed on a group of 915 people who suffered from hypertension.
All of them participated in the long-term study on aging. For nearly four decades, they have been supplying information on their lifestyle choices and routines, which will help determine various health-related data.
They even discovered how yogurt, when consumed regularly, can help deal with hypertension. Researchers found out that people who often consumed yogurt also had other benefits. Alexandra Wade, a researcher, stated that even ingesting small amounts of yogurt proved beneficial as long as it was consumed on a regular basis. She said the results were very fruitful compared to the ones who did not have the food at all.
Why is Yogurt Helpful for High Blood Pressure?
Although studies have found eating yogurt can reduce blood pressure, there are several different possible reasons why. Firstly, it is not just yogurt. Dairy is known to contain essential minerals. These nutrients help regulate blood pressure. The only difference that makes yogurt better than the rest is its additional qualities.
Yogurt is also a great source of micro nutrients such as potassium and calcium. Another study has concluded that potassium is seen to reduce the effects of sodium, and thus when potassium-rich food is consumed, it can help in sodium excretion. Other than yogurt, green leafy veggies and fruits like avocado are useful for the process.
Other minerals present in the yogurt help produce some specific proteins that can be useful in treating hypertension. Probiotics are another game-changer that have various benefits. All these benefits can be delivered when you choose an ideal healthy type of yogurt with natural sugar because the one with high sugar will do you more harm than good.
How to Incorporate More Yogurt into Your Diet?
If you want to eat more yogurt but aren’t sure where to start, try simple ways to incorporate more yogurt into your diet. Eat a bowl of plain, low-fat yogurt with fresh fruit for breakfast or as a snack. Or put plain yogurt in smoothies or cocktails for a healthier twist.
Adding some yogurt to a bowl of oatmeal or a bowl of whole-wheat cereal will also make a hearty meal. The internet will provide you with various delicious and easy yogurt recipes. You might also find some variety in yogurt, each of which is unique:
- Low-fat plain yogurt.
- Frozen yogurt.
- Greek yogurt.
- Yogurt with probiotics.
- Flavored yogurts.
- Lactose-free yogurt.
While considering a particular type for yourself, make sure to choose the best brand and do a background check for better results and safety. Also, consider the ones that are low in sugar which makes them heart-healthy.
Other Benefits of Eating Yogurt
Eating yogurt can provide many benefits beyond lowering blood pressure, which include:
1. Protein and Probiotic Hub
Yogurt is rich in protein and probiotic bacteria. Yogurt may help manage high blood pressure. The good bacteria that aren’t found in many food sources are essential for keeping your gut healthy. Better digestive health can also help you in multiple other ways. Greek yogurt is especially high in protein, which can be very useful for appetite control. Protein is also associated with energy levels and metabolism.
2. Weight Management
To some people, the combination of high carbs and fats in yogurt sounds like a red light on the road to obesity. Fat-free yogurt was used as a part of the research, in which the results for it were very positive. It becomes a great food alternative for someone on a weight loss diet.
3. Rich in Essential Nutrients
It is loaded with calcium, which is the key to better teeth and bone health. It also contains Vitamin B, which might help prevent heart diseases. Essential minerals such as magnesium, potassium and phosphorus are also delivered from yogurt, which plays an essential role in various body processes.
4. Enhanced Heart Health
Specific variety of yogurt is considered beneficial for heart health. Some fear the high-fat content of yogurt, but it is mainly saturated fat. The conclusions of this debate on fat content are still not clear. But one can always opt for fat-free or low-fat varieties of yogurt. As it can lower blood pressure, it may even help lower the risk of heart diseases. and also Yogurt May Help Manage High Blood Pressure.
5. Stronger Immunity
Consuming probiotic – enriched yogurt regularly can help you strengthen your immunity. It is also loaded with other beneficial nutrients that can enhance immune health and provide protection from certain diseases. and also yogurt may help manage high blood pressure.
FAQ related to Yogurt & High Blood Pressure
What type of yogurt is suitable for high blood pressure?
Greek yogurt is a nutrient-dense dairy product. It is packed with minerals that help to regulate blood pressure. Greek yogurt includes potassium and calcium.
What are the advantages of yogurt?
Yogurt indirectly helps in controlling high blood pressure. And also, it contains magnesium which is suitable for high blood pressure. Calcium is also there in yogurt, which helps muscle contraction and is suitable for the heart muscles. Another factor that can indirectly help in controlling blood pressure is weight management.
Which time is best to eat yogurt?
Yogurt helps with the digestion system. The best time to consume yogurt is in the morning and on an empty stomach. This is because yogurt's good bacteria or probiotics must reach the large intestine alive to maintain digestive efficiency and health.
What happens when you overeat yogurt?
Eating two to three containers of yogurt every day can add around 500 calories or nearly 100 grams of sugar to the daily diet. This can cause unwanted weight gain and increase the risk of diabetes. Eating up to 3 cups of unsweetened nonfat or low-fat yogurt is safe and healthy.
Is zero-fat yogurt good for you?
Yogurt is rich in calcium and protein with friendly bacteria that keep your gut healthy. While nonfat yogurt is a better source of calcium and saves you calories, the full-fat varieties may be better at keeping you full or helping you maintain a healthy weight.
Bottom Line: Can Yogurt Help You Control High Blood Pressure?
Eating yogurt can be a delicious and nutritious way to help manage high blood pressure. and also yogurt may help manage high blood pressure. Additionally, yogurt can provide many other health benefits, including promoting good digestion and providing calcium for stronger bones and teeth.
If you have high blood pressure, eating yogurt can be a simple and effective way to promote better overall health. Just make sure the choice you are making does not collide with any other life choices or routines of yours.