Yogurt with strawberries

A recently released study showed that regular yogurt consumption is beneficial for people with hypertension. Hypertension is a major risk factor for cardiovascular disease, which is the leading cause of death worldwide.

Dairy foods contain a range of micronutrients, including calcium, magnesium, and potassium, which are involved in the regulation of blood pressure. But fermented dairy products, like yogurt, contain bacteria which lead to the release of peptides which may provide even greater cardiovascular benefit than non-fermented dairy products.

Yogurt is a great snack with nuts or granola, fruit and a drizzle of honey, but are there are other ways to work more yogurt into your diet? Here are some alternative ways to up your yogurt consumption.

• Yogurt makes a great basis for a dip: stir in chopped smoked salmon, fresh dill, and a squeeze of lemon.
• Substitute it for sour cream on tacos.
• For dinner try a quinoa bowl topped with yogurt, Kalamata olives, chopped cucumbers and tomatoes.
• Replace buttermilk or sour cream with yogurt in your baking.
• Use a dollop on top to enrich a spicy curry or soup.
• Yogurt is a perfect basis for a smoothie, with fruit, protein powder, nut butter, herbs, spices or whatever flavor additions you prefer.

Stocking yogurt in the fridge and finding new ways to use it in your diet can help reduce high blood pressure while creating delicious new recipes.