The ONE organ responsible for high blood pressure.
Relationship between dairy products and blood pressure
Many people know that there is a link between salt and high blood pressure, so they limit sodium. Did you know that there are foods and drinks that you should consume to prevent hypertension? Yes, milk can lower blood pressure HIGH PRESSURE Blood pressure can rise and fall throughout the day, but when it remains high for an extended period of time, it is diagnosed as hypertension. This is a condition in which blood moves through your arteries at a higher pressure than what is considered normal, requiring your heart to work too hard. If not under control, hypertension can lead to heart disease, stroke and kidney failure. Since hypertension often has no symptoms, it is important to have your blood pressure checked regularly. With proper management, you can reduce the risk of stroke by 40 percent and the risk of heart attack by 25 percent. JUST ADD MILK In a review of studies involving 45,000 adults, Monash University in Australia examined dairy consumption and its effect on blood pressure. The results showed that people who consumed more low-fat milk had a lower risk of hypertension than those who consumed less dairy products. However, two-thirds of Canadians do not consume the recommended two to three servings of dairy products per day, thus missing out on the heart-protective benefits of milk. According to Sandra Bourdeau, a registered dietitian and nutrition program manager at Dairy Farmers of Canada, people over the age of 50 consume even less dairy products than the rest of the population. "About 80 percent of women and 75 percent of men aged 50 and older do not consume the required two servings of dairy products per day, and the recommendation for this age group has now increased to three servings per day," - Bourdeau says. BETTER DIET CAN HELP Hypertension Canada recommends the Dietary Approaches to Stop Hypertension (DASH) diet to lower blood pressure. One of the key recommendations in the DASH diet is to include two to three servings of fat-free or low-fat milk or dairy products each day. One serving is equivalent to one cup of milk, buttermilk or yogurt, or 43 grams of low-fat cheese. Dairy products contain key blood pressure-lowering nutrients, including calcium, potassium and magnesium. "Dairy products also contain a special type of protein called bioactive peptides, which have been shown to have a positive effect on blood pressure control," - Bourdeau says. But keep in mind that the DASH diet emphasizes low-fat and fat-free dairy products, so indulging in this ice cream sundae won't help you lower your blood pressure levels. A PINCH OF GOOD NUTRITION Combine the following heart-healthy foods with dairy products to lower blood pressure.
- Vegetables and fruits
- Whole grains, such as wheat, brown rice and oats
- Unsalted nuts
- Legumes such as peas, lentils and kidney beans