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Hypertension/High Blood Pressure Health Center

Oil Blend, Yogurt Help Blood Pressure

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AHA: Healthy Fat Is In, Low Fat Is Out continued...

Johnson adds that judicious use of other heart-healthy fats -- including olive oil, avocado, nut butters, fatty fish, and flaxseed -- may have similar benefits. (The AHA recommends limiting the total amount of fat you eat to less than 25% to 35% of your daily calories.)

In the yogurt study, about 2,000 adults without high blood pressure were followed for 14 years. The researchers found that participants were 31% less likely to develop high blood pressure if more than 2% of their daily calories came from yogurt. 

They also had lower increases in the top blood pressure reading compared to people who didn’t eat yogurt.

The new findings are very much in line with what many dietitians recommend, says Despina Hyde, RD. She is a registered dietitian at New York University Langone Medical Center.

Is Yogurt Good for Your Heart?

“Yogurt is a good source of calcium, and many studies have shown that calcium can help keep blood pressure levels under control,” she says. But steer clear of full-fat yogurt or whole milk because they have more saturated fat, which can raise levels of low density lipoprotein (or “bad” cholesterol), she says.

“Overall, these studies confirm that diet does make a difference in high blood pressure control, and in some cases foods can work almost like medicine to lower blood pressure,” says Pao-Hwa Lin,PhD. She is an associate professor of medicine at Duke University School of Medicine in Durham, N.C.

More studies are needed to confirm the findings, she says. Lin cautions against too much of a good thing. “Even heart-healthy fats have calories,” she says. “You need to be careful how much you include in your diet, as obesity is another risk factor for high blood pressure and heart disease.”

These findings were presented at a medical conference. They should be considered preliminary, as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal.

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