Milk Matters: Untangling the Relationship with Hypertension

High blood pressure and milk are closely related. Hypertension has become a common chronic condition that can impact a healthy standard of living. However, diet is a modifiable factor, wherein certain foods and beverages can help you stave off hypertension. One of them is milk.

High Blood Pressure and Milk: Exploring the Connection

Is milk good for high blood pressure? Yes. Milk is necessary for the overall growth and development of the body. It plays a pertinent role in disease prevention for many lifestyle conditions, such as high blood pressure and heart diseases. However, since sodium naturally occurs in cow’s milk, excess consumption can lead to high blood pressure. Lactose intolerance is a condition when the body does not produce enough lactase, an enzyme that breaks down lactose in the intestines. Since they avoid dairy products, it leads to gas, bloating, and diarrhea, which may affect blood pressure through stress and discomfort. Basically, taking your milk intake seriously is important when it comes to managing your blood pressure.

Understanding Milk and Its Nutritional Composition

A DASH (Dietary Approaches to Stop Hypertension) diet recommends low or non-fat milk as a rich source of calcium, as it packs a bigger nutritional punch. It is a rich source of phosphorus, potassium, magnesium, vitamin D, and peptides.

Research Evidence on Milk and Blood Pressure

A Women’s Health Study highlighted that increasing the amount of low-fat dairy product intake can relatively decrease the risk of incident hypertension. Research also suggests that at least two daily servings of dairy over a 12-month period can lower the risk of high blood pressure, diabetes, and metabolic syndrome.

The Impact of Milk Components on Blood Pressure

The overall nutritional matrix of milk products, when consumed in moderation, makes them good for your heart health. It is advisable to consume milk in high blood pressure situations.

• Milk proteins are broken down by digestive enzymes formed by the gut bacteria known as lactobacilli during the fermentation process, wherein special types of protein, called bioactive peptides, are These specific protein fragments help lower blood pressure. These milk peptides also act as ACE inhibitors, which prevent Angiotensin II from releasing aldosterone, thereby controlling blood volume and keeping a check on blood pressure.
• Milk is a powerhouse of calcium, which keeps your bones, muscles, and heart healthy. It helps improve blood circulation, prevent clotting, and control blood pressure, thereby reducing the risk of heart attacks.
• Aside from 14 other vital nutrients, milk components also include potassium, which helps the blood vessels dilate and reduce blood pressure.
• Milk components also include a wide range of essential vitamins, minerals, and key blood pressure-lowering nutrients, including zinc, magnesium, phosphorus, vitamins A, B12 and riboflavin.

Practical Recommendations for Milk Consumption

Here are some practical recommendations for consuming milk in high blood pressure–

• Ensure you opt for at least one daily fermented dairy serving in the form of yoghurt, kefir, or cultured cottage cheese. Yoghurt is not only a great probiotic food but also improves systolic blood pressure and mean arterial pressure in the elderly.
• You can also consume milk in the form of low-fat cheese, toned or semi-skimmed, and soya milk products that are protective against essential hypertension.
• Research suggests that milk extracted from dairy cows nourished on green pastures contain higher mega-healthy omega-3 polyunsaturated fat.
• To reap the benefits of milk in high blood pressure, steer clear of added sugar.

Conclusion

Depending only on dairy products to lower high blood pressure does not suffice. Consume a DASH diet or a heart-healthy Mediterranean diet, which is replete with fruits, green leafy vegetables, healthy fats, such as nuts, salmon, fish oil, and omega-3 fatty acids. Avoid consuming junk or processed food items, refrain from smoking tobacco and drinking alcohol, and lead an active life to keep hypertension and high blood pressure at bay.

Also note that everyone’s body reacts differently to milk so it is important to refer to professional advice when it comes to your own personal fitness goals, if necessary.