Hypertension diet: How a daily yoghurt can lower your blood pressure
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If you’ve been diagnosed with high blood pressure, or want to reduce your risk of developing the condition, you may want to make some important changes to your diet and lifestyle. New research claims yoghurt could have unique benefits for lowering blood pressure, thanks to its good bacteria. If you want to reach for a heart-healthy snack, here’s why yoghurt should be your first choice.
Millions of Britons have been diagnosed with high blood pressure, and millions more are walking around totally unaware of their climbing blood pressure levels.
Nicknamed the “silent killer”, high blood pressure puts you at greater risk of heart attack or stroke.
Blood Pressure UK suggests as many as one in three UK adults has the potentially life-threatening condition.
Could a dollop of yoghurt every day help reduce your risk of heart disease?
Whole fat dairy products including milk, cheese and yoghurt have often been exempt from so-called healthy diets due to their fat content.
However, these foods contain a number of key nutrients including calcium, vitamin D and protein.
And now research has linked eating more dairy products with a reduced risk of hypertension.
Findings from research conducted by the University of South Australia and the University of Maine said a daily helping of yoghurt specifically may help bring blood pressure down.
One of the researchers, Dr Alexandra Wade, said: “Dairy foods, especially yoghurt, may be capable of reducing blood pressure.
“This is because dairy foods contain a range of micronutrients, including calcium, magnesium and potassium, all of which are involved in the regulation of blood pressure.
“Yoghurt is especially interesting because it also contains bacteria that promote the release of proteins which lowers blood pressure.
“This study showed for people with elevated blood pressure, even small amounts of yoghurt were associated with lower blood pressure.
“And for those who consumed yoghurt regularly, the results were even stronger, with blood pressure readings nearly seven points lower than those who did not consume yoghurt.”
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This study focused on more than 900 adults with an average age of 62 years.
While the findings of this study are promising, you should not overlook the high fat and sugar content of some yoghurts.
Always check the label, and remember although positive effects on blood pressure have been observed after eating yoghurt regularly, it should still be enjoyed in moderation.
Dr Alexandra Wade from the University of South Australia said a daily serving of 200 grams was sufficient for lowering blood pressure.
Natural yoghurts are preferable to ones packed full of sugar, but in terms of fat content, there’s no need to opt for the low-fat option unless you are aiming to limit your calories in order to lose weight.
Yoghurt can also be a useful alternative to a sugary dessert, as it’s a light treat to enjoy after a meal.
It can also be added to sauces instead of higher-calorie, lower-nutrient, alternatives like heavy cream.
The protein and fats found in yoghurt should keep you fuller for longer, preventing you from reaching for calorific and unhealthy snacks.
A healthy diet should be adopted in addition to any medicines your doctor prescribes for lowering blood pressure, as well as trying to exercise more frequently.
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