With heart disease continuing to be the No. 1 cause of death for U.S. adults, there’s no better time than the present to adopt a heart-healthy lifestyle. While eating more fruits and vegetables likely comes to mind first, did you know that heart-friendly foods are found in the dairy aisle, too? If you’ve ditched cheese or milk in the name of heart health, this may be surprising news. While not all dairy products are equal when it comes to health, some products may be safe and even beneficial to include in a heart-healthy diet. And as for the top dairy product to add to your shopping cart, experts agree that yogurt is the clear winner. Here’s why. 

Why Yogurt Is Great for Heart Health

May Improve Cholesterol Levels

You may think of oats as a heart-healthy breakfast that can lower cholesterol (and you’d be right), but you can also add yogurt to the list. Stacey Woodson, M.S., RDN, LDN, points to results from a large study on yogurt and cholesterol that found eating a serving of yogurt daily was associated with increased HDL (good) cholesterol levels and decreased triglyceride levels.  

While more studies are needed, researchers suspect that the cholesterol-lowering effects of yogurt may be partially explained by its positive impact on the gut microbiome. In fact, certain strains of gut bacteria may be able to metabolize cholesterol so it’s not absorbed into the bloodstream. It’s also worth noting that while yogurt contains cholesterol, research suggests that dietary cholesterol does not directly increase blood cholesterol levels.

May Lower Blood Pressure

Another reason behind yogurt’s hearty-healthy benefits is its concentration of a few key minerals. “Yogurt is rich in potassium, calcium and magnesium, which help to regulate blood pressure. Since high blood pressure is a risk factor for heart disease, it’s one way to support your heart health,” says Jamie Nadeau, RD, LDN. Just one 8-ounce container of low-fat plain yogurt provides an impressive 30% of your daily needs for calcium, 9% for magnesium and 12% for potassium.

So, how exactly do these minerals help lower blood pressure levels? Potassium helps your body eliminate excess sodium and relaxes blood vessels, while calcium and magnesium work together to support healthy heart contractions. “Calcium helps blood vessels and the heart muscle contract, while magnesium helps them relax. Together, they support healthy circulation and are both featured in the DASH diet for managing hypertension,” explains Veronica Rouse, RD, CDE.

Supports Gut Health

It may seem counterintuitive to focus on your gut when you are trying to improve your heart health. However, your gut health actually plays an integral role. Studies have linked gut dysbiosis—an imbalance of good and bad bacteria in the gut—with a higher risk of heart disease risk factors, including high blood pressure, heart failure, obesity and more. Luckily, you can restore a balanced microbiome by incorporating probiotic-rich foods, like yogurt, into your diet. 

5 Ways to Enjoy Yogurt

When perusing the yogurt aisle, it’s recommended to stick with low-fat yogurt and look for varieties with little, if any, added sugars. Greek yogurt can also be a good option, as it’s higher in protein and may be more filling—which may be particularly helpful if you’re trying to manage your weight. Here are some tips for enjoying yogurt as part of a heart-healthy diet: 

• Make Yogurt Bark: Ditch the spoon and enjoy your yogurt in frozen form by making a batch of yogurt bark. Not only is it easy to make, but it’s also a healthier alternative to many store-bought frozen treats. 
• Layer It in a Parfait: For an easy make-ahead breakfast or snack, layer plain yogurt with fruit and nuts or seeds in a Mason jar. You can also sprinkle granola or another high-fiber breakfast cereal on top for more filling power. 
• Add Creaminess to Salads: Nadeau likes to use plain Greek yogurt as a creamy base for chicken, tuna and egg salads. It can also be used to whip up a lighter alternative to your favorite mayo-based salad dressing. 
• Add to Smoothies: Adding yogurt (especially Greek varieties) to your favorite smoothie is a simple way to add a boost of protein, essential minerals and gut-friendly probiotics. 
• Whisk It into a Creamy Sauce: The natural tanginess of yogurt works well in savory sauces, dips and marinades. 

Other Strategies to Support Heart Health

Diet is obviously a key factor in heart health, but it’s not the only thing that will help keep your ticker in tip-top shape. “It’s important to take a multifaceted approach when it comes to heart health,” says Nadeau. Here are a few other strategies to support heart health:

• Eat More Fiber: When you want to add more fiber to your diet, think plants. Nadeau suggests eating more fruits and vegetables, whole grains, beans, nuts and seeds. She adds that foods like berries, chia seeds and flaxseeds are especially high in fiber.
• Exercise Regularly: We’ve all been guilty of sitting too much—a habit that isn’t doing our hearts any favors. While 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise, per week is the goal, it’s OK to start small. “Even something as simple as a brisk daily walk can make a meaningful impact by helping to lower blood pressure and improve overall cardiovascular health,” says Rouse.
• Limit Added Sugar: This one may be easier said than done, as added sugar is in more foods than you might think. The American Heart Association recommends that added sugars be limited to 6 teaspoons (about 100 calories) to 9 teaspoons (150 calories) per day, or about 6% or less of daily calories.
• Rethink Your Drinking Habits: To minimize the long-term effects of alcohol on heart health, the National Institutes of Health recommends either abstaining altogether or consuming alcohol in moderation—no more than two drinks per day for men or one drink per day for women.
• Manage Stress: Excess stress places strain on your heart by increasing heart rate and blood pressure. For this reason (and for your overall mental health), it’s important to find stress management strategies that work for you. Deep breathing, meditation, mindfulness, connecting with loved ones, spending time outside and yoga are all habits that can help lower stress. 

Our Expert Take

If you’re following a heart-healthy diet, don’t overlook the dairy aisle when planning your meals. Experts agree that yogurt offers several heart-healthy benefits that you don’t want to miss out on. In addition to helping lower cholesterol, yogurt contains essential minerals for regulating blood pressure as well as gut health-boosting probiotics, all in one creamy package. Not to mention, yogurt is a delicious refrigerator staple that can be used in a variety of ways, from sweet to savory.