It's the holiday season, and your blood pressure may be rising — maybe it's the holiday stress; maybe it's the relatives. But whatever the reason, having a little yogurt every day may help lower your blood pressure.

Add a dollop of yogurt to your morning cereal, make a smoothie with a half-cup or have a quick yogurt cup on the go. New research from the University of South Australia and published in Science News backs up this suggestion.

Conducted in partnership with the University of Maine, the study examined the associations between yogurt intake, blood pressure and cardiovascular risk factors. Researchers found that yogurt is associated with lower blood pressure for those with hypertension.

It is estimated that more than a billion people in the world suffer from hypertension (and not just during the holidays), putting them at greater risk of cardiovascular diseases such as heart attack and stroke.

The study was conducted on 915 community-dwelling 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).

Researchers found that for people with elevated blood pressure, even small amounts of yogurt were associated with lower blood pressure. Results were even stronger for those who consumed yogurt regularly. Their blood pressures were nearly 7 points lower than those who did not consume yogurt.

It may be the live, active bacteria that are responsible for lowering blood pressure. Researchers found the bacteria promote the release of proteins that lower blood pressure. In addition, dairy foods contain a range of micronutrients, including calcium, magnesium and potassium, all of which are involved in the regulation of blood pressure.

The bottom line is what we eat makes a difference in our health, and a serving of yogurt a day could make a difference if you have high blood pressure.

Q and A

Q: How can you encourage kids to eat healthy foods that they may not like?

A: Try introducing healthy new foods by combining them with foods your child already likes. It also helps to offer children lots of options and get them involved in grocery shopping and cooking, so they have a say in what they eat. I've found it's important to continue to offer foods like broccoli — show them you like to eat it — and eventually, they will eat it. A parent's job is to present healthy food to kids. A kid's job is to choose to eat it. Often, they will do that if alternatives aren't quickly provided. Remember that all foods can be fine in moderation — even cake and cookies can be enjoyed occasionally but shouldn't be a staple in kids' (or adults') diets.

RECIPE

Looking for a new recipe to serve during the holiday season? You can't go wrong with vegetables to help balance out the overabundance of sweets. This side, roasted asparagus with balsamic browned butter, is from Cooking Light's Holiday Cookbook.

ROASTED ASPARAGUS WITH BALSAMIC BROWNED BUTTER

Servings: 8

40 asparagus spears, trimmed (about 2 pounds)

Cooking spray

1/4 teaspoon salt

1/8 teaspoon black pepper

2 tablespoons butter

2 teaspoons low-sodium soy sauce

1 teaspoon balsamic vinegar

Preheat oven to 400 degrees F. Arrange asparagus in a single layer on a baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake at 400 F for 12 minutes or until tender. Melt butter in a small skillet over medium heat, and cook 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat and stir in soy sauce and vinegar. Drizzle over asparagus, tossing well to coat. Serve immediately. Yield: 8 servings (serving size: 5 spears).

Per serving: 45 calories; 19 grams protein; 3.9 grams carbohydrate; 3 grams fat, 8 milligrams cholesterol; 1.7 grams fiber; 134 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: Tanaphong Toochinda at Unsplash