One of the best ways to support your cardiovascular health through your diet is by eating foods that support your blood pressure. High blood pressure is a major risk factor for experiencing a heart attack, stroke, kidney damage or cardiovascular disease, which is the number one cause of death in the U.S.
Unfortunately, many foods and drinks that are staples in the standard American diet raise blood pressure. This includes foods and drinks like fried foods, processed meats (like bacon, sausage and deli meat), ultra-processed pastries, sugary drinks and alcohol. Instead of consuming these foods and drinks regularly, the American Heart Association recommends a diet rich in fruits, vegetables, whole grains, plant-based proteins (like beans, lentils and tofu), nuts, seeds, skinless poultry and fish.
Related: ‘I’m a Cardiologist—Here’s How To Know When You Should Go on Blood Pressure Medication’
You may be wondering where dairy products, like yogurt, fit into a diet that supports blood pressure. Especially if yogurt is your go-to breakfast or snack, it’s important to know how it impacts blood pressure, as well as heart health overall.
With this in mind, we talked to Margaret Junker, RDN, CDCES, a cardiovascular dietitian at UC Davis Health who specializes in helping people eat with blood pressure in mind. Keep reading for everything you need to know.
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What To Look for When Buying Yogurt
When it comes to whether yogurt is a heart-healthy food or not, Junker points out that not all yogurts are the same. Some are made with full-fat dairy, while others are made with low-fat dairy. Some yogurts are flavored, while others are plain.
“Choose yogurt that is low in saturated fat, added sugar, processed ingredients and additives,” Junker says, on how to shop for yogurt that’s as nutrient-rich as possible. Junker says that she personally buys organic, non-fat yogurt or low-fat Greek yogurt that’s unsweetened. Then, she adds her own fruit, nuts and, sometimes, ground flaxseed. If she wants to sweeten it up, she adds a small amount of local honey or unprocessed maple syrup.
Related: Registered Dietitians Are Begging You To Stop Making This Weird Mistake With Yogurt
How Yogurt Impacts Blood Pressure
As long as you keep these guidelines in mind when buying yogurt, Junker explains that eating it will not negatively impact blood pressure. In fact, she says that low-fat dairy is part of the DASH diet, an eating plan that was created with the purpose of lowering blood pressure.
“The nutrient context of yogurt balanced carbohydrates, protein and fat. This balance helps regulate blood glucose over time,” Junker explains, adding that even non-fat yogurt has a balance of protein and carbohydrates. This matters because balanced blood sugar helps support blood pressure. Blood sugar spikes and crashes trigger cortisol and adrenaline, which increase heart rate and constrict blood vessels, which raises blood pressure. But when blood sugar is balanced, you can avoid this negative cascade.
According to a 2024 scientific study published in the International Journal of Hypertension that took into account more than 3,000 adults, those who ate yogurt several times a week had lower blood pressure than those who didn’t eat yogurt frequently.
Another study, published in the Journal of Hypertension, had similar results. Adults who ate five or more servings of yogurt a week were at a lower risk for high blood pressure than adults who didn’t eat yogurt.
Related: Here’s Exactly What Happens to Your Blood Pressure When You Drink Water
Other Yogurt Health Benefits
Yogurt isn’t just good for your heart. Junker points out that Greek yogurt is a good source of protein, which provides the body with energy and can help with satiety. If you’re trying to lose weight healthily, you likely already know the importance of eating enough protein, which is key for maintaining muscle mass.
Scientific research backs up that yogurt is a beneficial food to eat if you’re trying to lose weight. In one scientific analysis, yogurt consumption was associated with a lower body mass index and less body fat.
Junker says that another health benefit of yogurt is that it’s a good source of calcium. You may already know that calcium is a key nutrient for bone health, but did you know that it’s also important for cardiovascular health? Calcium is a key nutrient for heart health because it acts as a trigger for muscle contraction, which enables the heart to pump blood with every beat.
Yogurt also contains probiotics, which support gut health. Studies show that yogurt increases the amount of good bacteria in the gut, which then leads to a wide range of benefits, including lowering the risk of type 2 diabetes, assisting with weight loss and even helping reverse fatty liver disease.
While yogurt is clearly a very nutritious food (as long as you keep Junker’s aforementioned shopping tips in mind), Junker says that what’s most important when it comes to managing blood pressure through what you eat is your diet as a whole; not one individual food.
“Yogurt [is just one] of the wonderful foods that can be part of a heart-healthy diet. Whole foods with minimal processing, balance and variety are important keys to a healthy diet and heart-healthy overall,” she explains.
With that in mind, you can still enjoy yogurt as part of your breakfast or snack, but don’t forget about the wide range of other heart-healthy foods too.
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This story was originally published by Parade on Apr 13, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.