A quarter of Americans have hypertension, or high blood pressure, while at least half are at immediate risk for developing the condition. Many are unaware of their condition, as it shows no symptoms until it has already inflicted significant damage to the cardiovascular system. High blood pressure is controllable, but not curable, according to Colorado State University. Accordingly, it is essential to develop habits to avoid it.
Hypertension
Two readings -- systolic and diastolic -- determine blood pressure. Systolic readings determine the amount of exertion your heart applies as it pumps, while diastolic readings determine the pressure applied by blood as it enters the heart after full circulation. A stage 1 high blood pressure systolic reading begins at 140, while stage 2 begins at 160. A stage 1 high blood pressure diastolic reading begins at 90, while stage 2 begins at 100. Colorado State University indicates that it is prudent to confirm a high reading by taking another blood pressure test on the opposite arm after five minutes. The primary causes of hypertension are high sugar, high lipid and high sodium diets. Therefore, the best way to prevent or control high blood pressure is to maintain a healthy diet that limits your salt, fat, sugar and cholesterol consumption.
Hypertension and Milk
A study by Harvard Medical School concludes that calcium and vitamin D -- two primary nutrients in milk, -- can prevent high blood pressure. Another study in Puerto Rico published by the American Heart Association confirms that calcium consumption via milk reduces hypertension. An article from the "American Journal of Clinical Nutrition" demonstrates that milk can reduce hypertension up to 50 percent. Colorado State University indicates that the protein, potassium and magnesium, in addition to the calcium in milk, can help to lower blood pressure and prevent hypertension. In essence, there is an abundance of evidence from the medical community substantiating the viability of milk to prevent or treat hypertension.
Does it Always Work?
A feature of every source that claims milk can help prevent and treat hypertension is the warning that this benefit exists only with low-fat or skim milk. In fact, Wu of the Harvard Crimson states outright that whole milk did not exhibit the same benefits, while ScienceDaily states that it is specifically skimmed milk that reduces hypertension up to 50 percent. This is consistent with the fact that high fat and cholesterol intake is a predictor of hypertension, making the fat in whole milk as counterproductive as the nutrients in milk are productive.
Considerations
Although low-fat and nonfat milk can help to prevent and lower blood pressure, it is unlikely that you can simply supplement an otherwise unhealthy diet with milk and avert hypertension. Moreover, hypertension is not the only risk of high fat, sugar, sodium and cholesterol diets. Therefore, even if you were to successfully avert hypertension from milk supplementation while maintaining an unhealthy diet, serious health complications like cardiovascular and metabolic diseases can still occur. The best way to prevent hypertension and other issues is to eat healthy foods in correct proportions, including low-fat and nonfat milk.
References
- The Harvard Crimson; Milk Can Reduce Hypertension: Concuming Vitamin D and Calcium can Lower Risk of High Blood Pressure in Women; June Q. Wu; Febrary 29, 2008
- Colorado State University Extension; Diet and Hypertension; J. Anderson, L. Young and E. Long; May 12, 2010
- ScienceDaily; Skimmed Milk Reduces The Risk of Hypertension by 50 Percent; December 1, 2005
- "Milk Consumption, Calcium Intake, and Decreased Hypertension in Puerto Rico: A Puerto Rico Health Program Study"; M. R. Garcia-Palmieri, R. Costas Jr., M. Cruz-Vidal, P. D. Sorlie, J. Tillotson and R. J. Havlik
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