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Is Milk Good for High Blood Pressure? | Best Milk Options for Hypertension
written by Dr. Shivani Arora, MBBS
Dr. Shivani Arora, MBBS
Dr. Shivani Arora, General Physician with Over 10 Years of Experience Dr. Shivani Arora, an esteemed alumna of Dayanand Medical College, brings over 10 years of dedicated experience as a general physician. Currently Working at Pulselogy, Dr. Arora is well-versed in a wide range of medical fields, including obstetrics, gynecology, family medicine, and handling medical emergencies. She is also a specialist in managing diabetes and blood pressure. Her extensive background in renowned hospitals and clinics has equipped her with the expertise and compassion to provide exceptional care to her patients
Most of us start our days with a glass of milk or a cup of chai or coffee. Our moms and grandmoms have been telling us how milk is essential to keep our bones and teeth strong, but did you know milk is good for high blood pressure too?
Studies have shown that the essential nutrients in milk and dairy products can help lower blood pressure and prevent the risk of hypertension. Read on to learn how milk can help lower your BP, how much and what type of milk to consume, and much more!
Table of Contents
Milk: Nutritional Profile
Most of the milk sold commercially in India is sourced from buffaloes and cows. Milk is an excellent source of protein, calcium, phosphorus, vitamin A, and B complex vitamins. It has moderate amounts of carbohydrates, fats, sugars (lactose), and other essential micronutrients like salts and minerals. Nowadays, most commercially sold milk is fortified with vitamin A, vitamin D and/or iodine.
The following is the nutritional profile for 100 ml of whole fat, reduced fat, low fat, and nonfat milk, according to the United States Department of Agriculture (USDA).
1.86 g
0.688 g
0.108 g
0.112 g
1.11 g
0.4 g
0.058 g
0.07 g
0.568 g
0.21 g
0.032 g
0.036 g
0.056 g
0.022 g
0.003 g
0 g
How Does Milk Lower Blood Pressure?
The proteins in milk are digested and broken down into smaller components called bioactive peptides. The bioactive peptides like Valine-Proline-Proline (VPP), Isoleucine-Proline-Proline (IPP), and others are derived by digesting milk proteins like casein, lactalbumin (whey), β-lactoglobulin, etc. These peptides are purported to have Angiotensin-Converting Enzyme (ACE) inhibitory properties, which help lower your blood pressure by relaxing the walls of your blood vessels.
The salts and minerals present in milk, such as calcium, magnesium, potassium, and phosphorus also play a part in regulating and lowering your blood pressure levels.
What Milk is Good for High Blood Pressure?
There is scientific evidence that says increasing daily consumption of both full-fat and low-fat dairy products like milk and yogurt can help prevent hypertension in people with normal blood pressure levels and also lower blood pressure levels in hypertensives. However, the American Heart Association (AHA) recommends consuming low-fat dairy products in their Dietary Approaches to Stop Hypertension (DASH) diet plan.
Full-fat or whole milk has higher saturated fat and cholesterol content, which can lead to increased lipid levels in your blood. This may cause the clogging and narrowing of your arteries, increase your risk of developing heart disease, and worsen your hypertension. Hence, consuming milk with low fat or no fat content can help preserve your heart health while lowering your blood pressure.
How Much Dairy Should You Consume in a Day for Blood Pressure Management?
The best types of milk for high blood pressure include:
What is the Best Time to Drink Milk for Blood Pressure Control?
What is the Best Way to Incorporate Milk Into Your Diet?
Are There Any Risks From Over Consuming Milk?
What are the Other Health Benefits of Milk?
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Frequently Asked Questions
Is turmeric milk good for high blood pressure?
Yes, turmeric milk may be good for high blood pressure as the curcumin present in turmeric and the minerals present in milk can help lower your blood pressure.
Does milk increase blood pressure?
Many studies have associated regular dairy consumption with reduced blood pressure levels. The essential minerals and vitamins in low-fat dairy can help you manage hypertension, and as such are an important part of the DASH (Dietary Approaches to Stopping Hypertension) Diet.
Can milk tea increase blood pressure?
Both milk and tea have blood pressure-lowering properties when consumed separately. However, adding milk to tea can negate the antioxidant properties of tea that are responsible for relaxing your arteries, leading to negative or no effect on your blood pressure levels. Adding sugar to milk tea can result in chronic inflammation, which can increase your blood pressure levels in the long run.
Is Goat Milk Good for High Blood Pressure?
Goat milk is a good source of calcium and potassium, which may help regulate blood pressure. However, it’s high in saturated fat, so moderate consumption is advised.
Cold Milk for High Blood Pressure
Cold milk can offer short-term relief for acid reflux, but it doesn’t significantly impact blood pressure. Low-fat or skim milk is a better option for those managing high blood pressure.
What Milk Is Good for High Blood Pressure?
Low-fat or skim milk is ideal for managing high blood pressure due to its low saturated fat content and rich calcium, which supports heart health.
Is Whole Milk Good for Blood Pressure?
Whole milk is high in saturated fat, which can increase cholesterol levels and potentially worsen blood pressure. Opt for low-fat or skim milk instead.
Is Skim Milk Good for High Blood Pressure?
Yes, skim milk is a healthier option for high blood pressure. It provides essential nutrients like calcium and potassium without the added saturated fats found in whole milk.
Is Soy Milk Good for High Blood Pressure?
Soy milk can be beneficial for high blood pressure as it is low in saturated fat and contains heart-healthy plant compounds that may help reduce blood pressure.
Camel Milk for Blood Pressure
Camel milk is rich in nutrients and low in fat, making it a heart-friendly option. However, more research is needed to confirm its direct effects on blood pressure.