Milk does contain minerals that help lower your blood pressure, but research is mixed as to its long-term effectiveness. The Dietary Approaches to Stop Hypertension, or DASH, diet is promoted by the National Institutes of Health as a way to help lower blood pressure. The DASH diet emphasizes low sodium intake and higher consumption of low-fat milk and dairy products, fresh fruits, vegetables, whole grains, fish and poultry.
High Blood Pressure
According to the Centers for Disease Control, 25 percent of Americans have pre-hypertension, or high blood pressure. Pre-hypertension occurs when your systolic pressure, the top number in your reading, is consistently 120 or higher, and your diastolic pressure, the bottom number in your reading, is consistently above 80. Stage 1 hypertension occurs when your blood pressure reaches 140/90. Unchecked hypertension increases your risk of developing heart failure, having a stroke or developing kidney disease.
Calcium, Magnesium and Potassium
According to the U.S. Department of Agriculture, 1 cup of milk with 1 percent fat contains 349 mg of calcium, 443 mg of potassium and 39 mg of magnesium. In the July 2001 issue of "The Journal of Nutrition," Linda K. Massey, a professor of human nutrition at Washington State University, wrote that evidence suggests that the three minerals work together to lower blood pressure and reduce the risk of stroke. Although potassium may provide the greatest benefit to your blood pressure, the fact that milk contains a balance of all three minerals and is also low in sodium makes it an important dietary food, according to the study.
Supporting Evidence
A study published in the February 2009 issue of the "Journal of the American College of Nutrition" suggests that milk does have a modest effect on blood pressure. Penny M. Kris-Etherton, Ph.D., and her colleagues at Penn State University wrote that dairy products are an integral part of a healthy heart diet and provide important blood pressure benefits. The Penn State researchers analyzed past studies on milk and hypertension. They found that consuming milk typically caused a 1.27- to 4.6-point reduction in systolic blood pressure and a .24- to 3.8-point reduction in diastolic pressure.
Contradictory Evidence
In a two-year Australian study, 73 men drank 400 ml, about 1.7 cups, of milk fortified with 100 mg of calcium and 800 IU of vitamin D. Their weight, blood pressure and cholesterol were measured every six months. The men did not experience a reduction in either their diastolic or systolic blood pressure when compared to a control group.
Recommendations
Even in studies where milk demonstrated no beneficial effect on blood pressure, it had no detrimental effect. Drink low-fat milk as part of a heart-healthy strategy, but if you are concerned about your blood pressure, seek medical advice. Your physician will work with you to control your blood pressure. The DASH diet recommends drinking two to three cups of milk a day. If you are vegan or lactose intolerant, consider drinking soy milk instead. A cup of soy milk contains 299 mg of calcium, 39 mg of magnesium and 299 mg of potassium.
References
- National Institutes of Health; Your Guide to Lowering Your Blood Pressure with DASH; 1998
- Centers for Disease Control: High Blood Pressure Facts
- National Heart, Lung and Blood Institute: What Is High Blood Pressure?
- USDA National Nutrient Database for Standard Reference
- "The Journal of Nutrition"; Dairy Food Consumption, Blood Pressure and Stroke; Linda K. Massey, Ph.D.; July 2001
- "Journal of the American College of Nutrition"; Milk Products, Dietary Patterns and Blood Pressure Management; Penny M. Kris-Etherton, Ph.D., et al.; February 2009
