High blood pressure, or hypertension, increases your risk for heart disease, stroke and kidney disease. A healthy lifestyle may prevent high blood pressure or help you lower your blood pressure, if it is already high. Milk provides many nutrients that are necessary for regulating blood pressure, and you may want to consider including it or similar alternatives in your diet.
Sodium
A high-sodium diet can cause high blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Healthy individuals should have no more than 2,300 mg of sodium per day, and a sodium-restricted diet, with a limit of 1,500 mg, is recommended for individuals with hypertension, older adults and African-Americans. Milk is a natural source of sodium, with 103 mg of sodium in a cup of skim milk. To be defined as low-sodium, a food must have less than 140 mg of sodium per serving, according to the Mayo Clinic, so milk is, in fact, a low-sodium food.
Calcium
Calcium is not only essential for building and maintaining strong bones, but it is also necessary for regulating your blood pressure, according to the Linus Pauling Institute Micronutrient Information Center. Dairy products, including milk, yogurt and cheese, are excellent natural sources of calcium, and 1 cup of skim milk provides 299 mg of calcium, or 30 percent of the daily value. Adequate intake of calcium may help lower high blood pressure, and if you are pregnant, calcium may reduce your risk for preeclampsia, or high blood pressure during pregnancy.
DASH Diet
You may be able to lower high blood pressure or prevent hypertension by following the Dietary Approaches to Stop Hypertension, or DASH, diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. This eating pattern emphasizes fruits, vegetables, whole grains, beans, healthy fats, lean proteins and reduced-fat dairy products. Individuals on a 2,000-calorie DASH diet should get two to three servings per day of reduced fat dairy products, such as skim milk.
Other Considerations
Potassium helps regulate your blood pressure, and milk is a good source, with 382 mg of potassium per cup. To limit your calorie intake and support a healthy weight, fat-free milk is the best choice, with 83 calories per cup, compared to 149 calories in a cup of whole milk. High-calorie beverages can lead to weight gain and increase your risk for high blood pressure. Whole milk contains saturated fat, which raises your cholesterol levels. High cholesterol is another risk factor for hypertension, according to the University of Maryland Medical Center.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Dairy and Egg Products
- Linus Pauling Institute Micronutrient Information Center; Calcium; Victoria Drake; October 2007
- University of Maryland Medical Center; Hypertension; Steven Ehrlich; September 2008
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; March 2011
