Yogurt Provides Many Health Benefits for Older Adults

Batson puts yogurt in fruit, dry cereal, and in combination with savory foods. “I use it like mayo in sandwiches and in potato salads and on baked potatoes. Sometimes, I use it as a thickener and flavor enhancer, especially in Indian vegetable stews,” said Batson.

Whether it’s a dollop on your morning cereal or a simple snack on the go, a daily dose of this relatively simple and cheap food could be highly beneficial for people with high blood pressure, according to new research from the University of South Australia. Conducted in partnership with the University of Maine, the study examined the associations between yogurt intake, blood pressure and cardiovascular risk factors. It revealed that yogurt is associated with lower blood pressure for those with hypertension (high blood pressure).

“High blood pressure is the number one risk factor for cardiovascular disease, so it’s important that we continue to find ways to reduce and regulate it,” said study investigator Dr. Alexandra Wade with the University of South Australia. “Dairy foods, especially yogurt, may be capable of reducing blood pressure. This is because dairy foods contain a range of micronutrients, including calcium, magnesium and potassium, all of which are involved in the regulation of blood pressure.”

Yogurt is also fermented with probiotics, which create bioactive proteins that have the ability to lower blood pressure, similar to blood pressure medication, according to Dr. Wade. The study included 915 adults from the Maine–Syracuse Longitudinal Study. Habitual yogurt consumption was measured using a food frequency questionnaire. High blood pressure was defined as being greater than or equal to 140/90 mmHg (a normal blood pressure level is less than 120/80 mmHg).

The team found that someone with high blood pressure who consumed yogurt every day had an average blood pressure reading 7 points lower than someone who never consumed yogurt. “These findings are particularly relevant to older Americans, as high blood pressure is the leading risk factor for cardiovascular disease. It is also a key risk factor for dementia. So, if we can improve our heart health earlier in life, we can reduce both our risk of cardiovascular disease and dementia later in life,” said Dr. Wade.

The current Dietary Guidelines for Americans recommend older adults consume 3 servings of dairy per day, and a cup of yogurt fits into that recommendation nicely. However, it’s important to check the sugar content on all yogurts. “With this in mind, opt for plain yogurts, such as Greek-style yogurt, and add your own fruit and nuts to avoid the extra sugar found in flavored yogurts,” said Dr. Wade.

Yogurt for Better Bones

The largest observational study to date of dairy intakes and bone and frailty measurements in older adults has found that increased yogurt consumption is associated with a higher hip bone density and a significantly reduced risk of osteoporosis in older adults. The study was conducted in Ireland, and it included 1,057 women and 763 men who underwent a bone-mineral-density (BMD) assessment and 2,624 women and 1,290 men who had their physical function measured.

The research team analyzed a wide range of factors such as body mass index (BMI), kidney function, physical activity, servings of milk or cheese, and calcium or vitamin D supplements as well as traditional risk factors for bone health. After adjusting for all these factors, each unit increase in yogurt intake in women was associated with a 31% lower risk of osteopenia and a 39% lower risk of osteoporosis. In men, a 52% lower risk of osteoporosis was found. Vitamin D supplements were also associated with significantly reduced risks both in men and women.

Total hip and femoral neck bone mineral density measures in females were 3.1-3.9% higher among those with the highest yogurt intakes compared to the lowest and improvements were observed in some of the physical function measures (6.7% better). In men, the biomarker of bone breakdown was 9.5% lower in those with the highest yogurt intakes compared to the lowest.

Osteoporosis is a chronic condition associated with a reduction in bone strength and an increased risk of bone fracture. Lead study author Dr Eamon Laird, who is with Trinity College, Dublin, Ireland, said yogurt is a rich source of different bone promoting nutrients and so the study findings are not surprising.

Hidden Heart Benefits

A study in the American Journal of Hypertension is suggesting that higher yogurt intake also is associated with lower cardiovascular disease risk among hypertensive men and women. So, it has even more benefits than just lowering blood pressure. Overall, the researchers found that higher yogurt intake in combination with an overall heart-healthy diet was associated with greater reductions in cardiovascular disease risk.

It was a very large study and included over 55,000 women (ages 30-55) with high blood pressure from the Nurses' Health Study and 18,000 men (ages 40-75) who participated in the Health Professionals Follow-Up Study. In the Nurses' Health Study, participants were asked to complete a mailed 61-item questionnaire in 1980 to report usual dietary intake in the preceding year.

Higher intakes of yogurt were associated with a 30% reduction in risk of myocardial infarction among the Nurses' Health Study women and a 19% reduction in the Health Professionals Follow-Up Study men. In both groups, participants consuming more than two servings a week of yogurt had an approximately 20% lower risk of major coronary heart disease or stroke during the follow-up period.

This nutritional powerhouse may be worth considering at many more meals. Batson said he has been eating yogurt regularly for more than 40 years and he is surprised more people don’t use it in everyday recipes. “At one time, I ate it because I thought it was good and natural and differentiated me from my parents. Now, I eat it because it tastes good alone or with other foods, savory and sweet,” said Batson.

John Schieszer is an award-winning national journalist and radio and podcast broadcaster of The Medical Minute. He can be reached at medicalminutes@gmail.com.