Yogurt, a popular fermented dairy product, has a tart flavor and thick consistency. It is versatile, protein-rich and full of beneficial nutrients, such as calcium and potassium. In addition to helping build bone, enhancing immunity and preventing infections, yogurt may also lower cholesterol levels. Even though fiber-rich foods, such as beans and whole grains, are best known for offering cholesterol-lowering benefits, yogurt also plays an important role in cardiovascular health.
Description
To make yogurt, bacterial cultures are added to milk. This causes milk's sugar, or lactose, to transform to lactic acid. Lactic acid gives this fermented dairy product its tart flavor and thick consistency. The lactic acid bacteria used to make yogurt--Streptococcus thermophilus and Lactobacillus bulgaricus or Lactobacillus lactis--are responsible for many of yogurt's health benefits. Plain, low- or non-fat yogurt is the most wholesome and versatile version though there are dozens of types and flavors available, including those made with fruit.
Yogurt and Cholesterol
The objective of a study published in the Annals of Nutrition and Metabolism in June 2006 was to compare the effects of probiotic and conventional yogurts on blood cholesterol levels of healthy women. Seventeen female volunteers consumed 3-oz. per day of either probiotic or conventional yogurt for two weeks followed by another two weeks of consuming 6-oz. per day and a two-week washout period. Women in the probiotic yogurt group had significantly lower levels of LDL, or bad, cholesterol and their HDL, or good, cholesterol levels increased. Women in the conventional yogurt group had a significant decrease in LDL cholesterol but not an increase in HDL cholesterol.
Plant Sterol-Enriched Yogurt
Many foods have been fortified with plant sterols, or PS, which are compounds which can compete with dietary cholesterol for intestinal absorption, resulting in lower blood cholesterol levels. A study published in the European Journal of Clinical Nutrition in March 2004 measured the effects of consuming sterol-enriched bread, breakfast cereal, milk and yogurt on the cholesterol levels of 58 individuals with high cholesterol levels. Each sterol-enriched test food provided 1.6 g per day of PS and was eaten for three weeks. Total and LDL cholesterol levels were significantly lowered, 8.7 and 15.9 percent, respectively, by consuming sterol-enriched milk; and yogurt, by 5.6 and 8.6 percent, respectively. PS-enriched bread and cereal lowered LDL cholesterol levels, but less significantly.
Significance
According to an article published in the New York Times online in June 2010, while your body needs some cholesterol to work properly, too much cholesterol may clog your arteries and lead to heart disease. Your risk of developing heart disease increases significantly as your blood cholesterol levels increase. Furthermore, since more than half of the adult population in the United States has blood cholesterol levels higher than the desirable range, the discovery that yogurt offers cardiovascular benefits is significant.
Applications
Incorporating yogurt into your diet, either plant sterol-enriched or plain, is a smart choice for its cholesterol-lowering benefits. Those that consume a mere 6 oz. of plain yogurt daily enjoy lower cholesterol levels after two to three weeks. Those that choose PS-enriched yogurt may enjoy even more pronounced benefits. Try topping low-fat plain or vanilla yogurt with 2 to 3 tbsp. of low-fat granola, a handful of chopped nuts and some frozen berries. In addition, creamy low-fat yogurt, chopped chives and a pinch of sea salt and ground pepper make an excellent topping for baked potatoes or cooked vegetables.
References
- National Yogurt Association: About Yogurt
- Annals of Nutrition & Metabolism: Influence of daily consumption of probiotic and conventional yoghurt on the plasma lipid profile in young healthy women
- European Journal of Clinical Nutrition: Cholesterol-lowering effects of plant sterol esters differ in milk, yoghurt, bread and cereal
- New York Times: "Cholesterol"; June 11, 2010
