Consuming this specific dairy product daily could potentially lower blood pressure by nearly 7 points.

Consuming this specific dairy product daily could potentially lower blood pressure by nearly 7 points.

High blood pressure, or hypertension, is a significant risk factor for cardiovascular diseases, causing around one death every minute in the United States. Despite this, only about one in four Americans with hypertension has their condition under control.

To help combat this, maintaining healthy blood pressure levels is crucial. While some may require medication, many doctors advocate for lifestyle changes first, such as adopting a diet like the DASH (Dietary Approaches to Stop Hypertension) diet. Interestingly, one form of dairy you might want to keep in your routine is yogurt.

A study by researchers from the University of Maine and the University of South Australia examined the associations between yogurt intake, blood pressure, and cardiovascular risk factors. The participants, with an average age of 62, were primarily older adults with hypertension, as defined by a reading of 140/90 mmHg or higher.

"High blood pressure is a major risk factor for cardiovascular disease, so it's essential we continue to find ways to reduce and regulate it," says Dr. Alexandra Wade, a University of South Australia researcher. "Dairy foods, especially yogurt, may be capable of reducing blood pressure."

The research found that eating yogurt may help lower blood pressure in older adults with hypertension, contributing to better cardiovascular health. This finding builds upon previous studies linking yogurt consumption to managing certain heart risks.

To experience the blood pressure-lowering benefits of yogurt, consider sticking to a plain Greek yogurt. Since Greek yogurt is strained, it concentrates its protein and reduces lactose, a naturally occurring sugar in dairy products. You can get up to 20 grams of protein and a quarter of your daily calcium needs from one 5.3-ounce serving of Greek yogurt.

Remember to opt for unsweetened versions, and pair plain Greek yogurt with fresh fruit or natural sweeteners like stevia or monk fruit instead of buying flavored yogurts with added sugar that can spike your blood glucose levels.

To amplify your blood pressure management efforts, consider incorporating the Mediterranean diet or the heart-healthy DASH diet into your lifestyle. Both diets encourage the consumption of heart-friendly foods like vegetables, fruits, whole grains, fish, poultry, beans, nuts, and even low-fat dairy products like yogurt.

While it's essential to prioritize maintaining healthy blood pressure, it's equally important to approach dietary and lifestyle changes holistically. A balanced approach allows you to reap the optimal benefits of various heart-healthy habits, including yogurt consumption.

[Sources]

Footnotes:

1. A daily dose of yoghurt could be the go-to food to manage high blood pressure - University of South Australia
2. Eating yogurt can help older adults who have high blood pressure, according to a new UMaine study - University of Maine
3. DASH diet: Healthy eating to lower your blood pressure - Mayo Clinic
4. Facts About Hypertension - Centers for Disease Control and Prevention
5. Tips for Choosing the Best Yogurt for Your Health - diaTribe Learn
6. The study conducted by researchers from the University of Maine and the University of South Australia has suggested that eating yogurt may help lower blood pressure in older adults with hypertension, contributing to better cardiovascular health.
7. Dr. Alexandra Wade, a researcher from the University of South Australia, emphasized the importance of finding ways to reduce and regulate high blood pressure due to its significant role as a risk factor for cardiovascular diseases.
8. To amplify blood pressure management efforts, incorporating the Mediterranean diet or the heart-healthy DASH diet into lifestyle choices is encouraged, as both diets promote the consumption of heart-friendly foods like yogurt.
9. While maintaining healthy blood pressure is crucial for heart health, it's advisable to approach dietary and lifestyle changes holistically, allowing optimal benefits from various heart-healthy habits like yogurt consumption.

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