Yogurt is a staple in many diets worldwide, offering a variety of options that can make choosing the right one overwhelming. But is yogurt heart healthy?
The answer is yes—when you select the right kind!
Packed with protein, calcium, probiotics, and other essential nutrients, yogurt can be a heart-healthy addition to your diet. However, not all yogurts offer the same benefits, so it’s important to choose wisely.
Read on to find out what to look out for when selecting yogurt as well as some tasty ways to incorporate it into your meals.
How Yogurt Supports Heart Health
Yogurt offers protein, calcium, vitamin D and probiotics, which are all beneficial to our heart health.
Protein
Protein is essential for maintaining and developing muscle mass and keeping you feeling full, which can help with weight management. This is an important factor for heart health. Greek yogurt and Skyr yogurt (Icelandic yogurt) have a particularly higher protein content, making them excellent choices.
Calcium and Vitamin D
Calcium plays a crucial role in maintaining strong bones and regulating blood pressure. Calcium is an important mineral in the DASH diet (a diet designed specifically to lower blood pressure).
Many yogurts are also fortified with vitamin D, which helps the body absorb calcium more effectively. But it’s important to note that vitamin D is primarily obtained from sunlight rather than food sources. Since natural food sources of vitamin D are limited, fortified foods like yogurt can help fill this gap. However, not all yogurts contain added vitamin D, so be sure to check the label.
Tip: If you’re lactose intolerant, look for lactose-free yogurt options that still provide calcium and vitamin D benefits.
Probiotics
Probiotics are good bacteria that support gut health. Since gut health and heart health are closely linked (1), consuming probiotic-rich foods such as yogurt may have a positive impact on heart function.
Probiotics in yogurt may also play a role in managing cholesterol levels, but their effectiveness depends on the specific type and strain of probiotics used. Some strains, such as Lactobacillus acidophilus and Bifidobacterium longum, have been shown to help lower LDL (‘bad’) cholesterol and increase HDL (‘good’) cholesterol by reducing cholesterol absorption in the gut and enhancing bile acid metabolism (2).
However, not all probiotic-rich yogurts contain these beneficial strains, and research suggests that the effects may vary based on individual gut microbiota and dietary habits. Choosing yogurt that contains live and active cultures with clinically studied probiotic strains may offer the most heart health benefits.
Yogurt Can Help Manage Cholesterol and Blood Pressure
Research suggests that eating yogurt regularly—especially low-fat varieties or those containing probiotics—may help improve cholesterol levels.
Some studies show that certain probiotics in yogurt can help lower LDL (‘bad’) cholesterol, which is linked to a higher risk of heart disease. At the same time, yogurt may help raise HDL (‘good’) cholesterol, which helps protect your heart by carrying excess cholesterol away from your arteries.
However, the benefits depend on the type of yogurt and the probiotic strains it contains, so choosing options with live and active cultures may provide the most impact (2).
As mentioned above, yogurt is a good source of calcium, and calcium is an important part of the DASH diet, when followed can lower blood pressure as much as some medications on the market.
Tip: Boost the heart-health benefits of your yogurt by pairing it with potassium rich fruits like bananas or berries. Potassium helps regulate blood pressure and balances sodium levels in the body, making this combination even better for your heart.
How To Choose The Best Yogurt For Heart Health
With so many yogurt options available, it can be overwhelming knowing which one is the best to get. Here are some tips for choosing the best one for your heart health.
Tip 1: Opt for Plain or Unsweetened Yogurt
| Flavored yogurts often contain lots of added sugars, which can contribute to weight gain and increase the risk of heart disease. Instead, choose plain yogurt and sweeten it naturally with fresh fruit, a drizzle of honey, or a sprinkle of cinnamon. |
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Tip 2: Choose Low-Fat or Fat Free Options
While full-fat dairy products can be a part of a balanced diet, consuming too much saturated fat may increase LDL (the “bad”) cholesterol levels. To reduce your intake, opt for low-fat (2% or less) or fat-free yogurt.
Example: A serving of whole-milk yogurt may contain 8 grams of saturated fat, while a non-fat option has zero grams. Switching to a lower-fat option can be a simple way to reduce cardiovascular disease risk.
Tip 3: Check the Ingredients List
A healthy yogurt should have minimal ingredients: milk and live bacterial cultures. Avoid options with added sugars, artificial sweeteners, preservatives, or unnecessary thickeners.
Tip: If you see words like “agave nectar” or “cane sugar” near the top of the ingredient list, opt for a different brand.
Tip 4: Watch Out for High Sodium Content
Some yogurts, particularly flavored or pre-mixed varieties, can have surprisingly high sodium levels. Too much sodium can contribute to high blood pressure, so it’s important to check the nutrition label.
Tip 5: Consider Greek Yogurt or Skyr for More Protein
Greek yogurt and Skyr are strained, which means the whey is removed during processing. This makes them thicker and higher in protein than regular yogurt. Protein helps keep you full longer and supports muscle maintenance, which is beneficial for overall health.
Example: A typical serving of regular yogurt contains about 5 grams of protein, while the same amount of Greek yogurt or Skyr can have around 15-20 grams.
How to Incorporate Yogurt into a Heart-Healthy Diet
Adding yogurt to your daily routine can be simple and delicious. Here are some creative ways to enjoy it:
1. Breakfast Parfait
Layer plain Greek yogurt with fresh berries, a sprinkle of granola (choose one low in sugar), and a handful of nuts for a balanced, heart-healthy breakfast.
2. Smoothies
Blend yogurt with bananas, berries, spinach, and a little flaxseed for a nutrient-dense smoothie packed with fiber, healthy fats, and protein.
3. Salad Dressing Substitute
Replace heavy cream-based or mayo-based dressings with a yogurt-based alternative. Mix plain yogurt with lemon juice, garlic, and herbs for a light and creamy salad dressing.
4. Dips and Sauces
Use yogurt as a base for heart-healthy dips like tzatziki or as a sour cream substitute in recipes. It pairs well with herbs and spices for a flavorful addition to meals.
5. Baking and Cooking
Replace butter or sour cream with plain yogurt in recipes for a healthier twist. It works well in muffins, pancakes, and even mashed potatoes.
Other Heart Healthy Yogurt Recipes
Final Thoughts
Yogurt can be a nutritious and heart-friendly food when chosen wisely. To maximize its benefits:
- Pick plain, unsweetened varieties to avoid added sugars.
- Opt for low-fat or fat-free options to reduce saturated fat intake.
- Look for live and active cultures for probiotic benefits.
- Be mindful of sodium content, especially in flavored varieties.
- Choose Greek yogurt or Skyr for higher protein content.
Incorporating yogurt into your diet can be a delicious way to support heart health while enjoying a versatile and satisfying food. Whether in a breakfast bowl, smoothie, or as part of a savory dish, yogurt is a smart choice for a heart healthy lifestyle.
Thank you to Jordyn Byers, Nutrition student for co-authoring this piece!