Short Answer: Greek yogurt is good for high cholesterol. Because it has probiotics, calcium, and protein, and they can lower cholesterol and triglyceride levels, regulate blood pressure, and prevent plaque formation.
High cholesterol is a condition that affects your blood vessels and heart.
In high cholesterol, your body produces too much of a waxy substance called cholesterol, which can stick to the walls of your arteries and form plaques.
This can lead to various health problems, such as heart attack, stroke, angina, and peripheral artery disease.
One of the key factors in managing high cholesterol is diet.
What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.
To effectively manage high cholesterol, you should consume fiber-rich foods like oats, beans, and fruits and avoid saturated fat-rich foods like butter, cheese, and red meat.
Now, Greek yogurt is a type of yogurt that is strained to remove most of the whey, resulting in a thicker and creamier product.
People usually eat Greek yogurt as a snack, breakfast, or dessert, often with fruits, nuts, or granola.
Greek yogurt is good for high cholesterol because it contains probiotics, calcium, and protein.
Probiotics are beneficial bacteria that can help lower cholesterol and triglyceride levels, which can reduce your risk of heart disease.
Calcium is a mineral that can help regulate blood pressure and prevent plaque formation.
Protein is a macronutrient that can help build and repair muscles, as well as keep you feeling full and satisfied.
One cup (245 grams) of plain nonfat Greek yogurt can give you 17.8 grams of protein (36% of your daily needs), 187 mg of calcium (19% of your daily needs), and 0.7 grams of fat (1% of your daily needs).
Probiotics can positively affect high cholesterol by lowering LDL (bad cholesterol) and increasing HDL (good cholesterol).
Calcium can positively affect high cholesterol by inhibiting the absorption of cholesterol in the intestines and reducing the production of cholesterol in the liver.
Protein can positively affect high cholesterol by increasing the metabolism of cholesterol and reducing the appetite for fatty foods.
Furthermore, Greek yogurt is a dairy product and dairy products are good for high cholesterol.
Because, dairy products contain conjugated linoleic acid (CLA), a type of fat that can lower cholesterol and inflammation.
You can eat one to two cups of plain nonfat Greek yogurt per day safely.
More than that can cause digestive issues, such as bloating, gas, and diarrhea.
Also, you shouldn’t eat Greek yogurt if you have lactose intolerance or milk allergy to prevent allergic reactions or intolerance symptoms.
Because, Greek yogurt still contains some lactose and milk proteins, which can trigger these conditions.
You can buy fresh Greek yogurt in your local market or can order it online.
Always choose plain and nonfat varieties, as flavored and full-fat ones can have added sugar and fat, which can increase your cholesterol levels.
Because, added sugar and fat can raise your blood glucose and insulin levels, which can stimulate the production of cholesterol in the liver.
You can store Greek yogurt in the refrigerator for up to two weeks, or in the freezer for up to two months.
Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.
I always recommend my high cholesterol patients to follow a cholesterol-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.