Eat This Food for Breakfast If You Want to Decrease The Risk of a Heart Attack

Cardiovascular disease is the main cause of death nationally and globally, according to the WHO (World Health Organization). Every year, almost 20 million people die because of cardiovascular disease, which is roughly a third of the total number of annual deaths—this also means that this condition takes a life every 34 seconds. 

Heart attacks and strokes tend to be driven by unhealthy diets, lack of exercise, and tobacco use. However, in most cases, cardiovascular disease can be easily prevented with little effort. A healthy diet and a proper exercise routine can make a big difference when it comes to cardiovascular issues.

In fact, a new study shows that there is one small change that can give you big results when it comes to reducing your chance of a heart attack. A food that will positively impact your heart’s health if eaten several days a week for breakfast: yogurt.

The Impact of Yogurt

Dairy is a controversial food group. Although it supplies the body with various nutrients such as calcium, protein, and various vitamins, full-fat dairy products are not so highly recommended by nutritionists to be ingested excessively. Interestingly, Americans are consuming 24 percent more dairy nowadays than they did 50 years ago.

The main culprit is yogurt. Yogurt production has increased in the U.S. five times compared to the 1980s. Furthermore, according to The New York Times, Americans eat up to 14 pounds of yogurt annually on average. Yogurt seems to be a trending food, as you can see.

The Benefits of This “Superfood”

Yogurt has been proven to improve digestion. The calcium it contains makes it obvious that it’s also very beneficial for bone health. However, calcium isn’t the only nutrient it provides. Yogurt is full of protein, zinc, vitamins B2 and B12, and probiotics. It is also used as a tool for weight management, since its probiotics reduce LDL cholesterol and its protein helps you feel full, thus contributing to managing body fat.

It doesn’t end there; yogurt has been proven through a study by the IDJ (International Dairy Journal) to be a great way to help decrease the risk of suffering from cardiovascular disease among people who have high blood pressure. Even small amounts of yogurt can significantly reduce the chance of having a heart attack.

Hypertension plays a big role in cardiovascular disease since it’s the most common cause of heart attacks. Therefore, lowering blood pressure is the key. The results of the study shows that individuals who ate yogurt on a regular basis had lower blood pressure readings than people who did not consume yogurt. Some readings even showed a seven-point difference.

This is because the nutrients mentioned earlier found in yogurt are great at regulating blood pressure. Furthermore, the fermentation process that yogurt goes through yields bacteria, and this way promotes the release of proteins that are great when it comes to reducing blood pressure.

How Much Yogurt and Which Type?

The AJH recommends a minimum of two servings per week for all individuals. According to their study, people who had this quantity of yogurt showed a 20 percent lower risk of cardiovascular disease. The results of this evidential research provided broader insight into how beneficial yogurt can be for people who regularly manage their blood pressure.

In addition, considering which type of yogurt to consume is as or more important than the amount. Taking note of cholesterol is a mindful thing to do, especially when it comes to heart health. Cholesterol and heart attacks are closely intertwined. Therefore, full-fat yogurt (and full-fat dairy products in general), which is full of saturated fats, is not your best ally. 

Consuming more than 18 g of saturated fat per day can increase your cholesterol levels and therefore increase your cardiovascular disease risk. The recommended amount for people who suffer from any of these conditions should be limited to less than half of 18 g. One serving of full-fat yogurt contains approximately 5 g of saturated fat. 

Now, taking full-fat yogurt depends on your diet and how much saturated fat you consume throughout the day. Keep in mind, though, that low-fat yogurt also has more protein and calcium than full-fat yogurt. Choose wisely and keep a healthy mindset when it comes to constructing your perfect diet against cardiovascular diseases.

The Bottom Line:

Yogurt is a great breakfast option if you’re taking care of your heart health since its nutrients are great at managing blood pressure levels.