Hypertension (high blood pressure) is a risk factor for stroke and heart disease, two of the leading causes of death in Canada. Did you know that you can lower your risk of developing hypertension by making simple lifestyle changes?
These changes could include:
- Eating more vegetables and fruit
- Getting enough milk products
- Lowering your sodium intake
- Limiting your alcohol intake
Dairy products and hypertension: What is the link?
The DASH (Dietary Approaches to Stop Hypertension) diet plan is an effective way to prevent and manage hypertension. This diet encourages the consumption of vegetables and fruit (eight to ten servings per day), nuts and seeds, fish and dairy products (three servings per day).
Dairy products were shown to be a key component of the DASH diet: Diets that combined vegetables and fruit with dairy products reduced blood pressure twice as much as diets providing only more vegetables and fruit.1
A review of studies that looked at consumption levels of dairy products found that the risk of developing hypertension was 13% lower when higher amounts of total dairy (low and full fat) were consumed.2,3 A similar protective association was observed when looking specifically at milk and yogurt consumption, regardless of their fat content. While the most significant protective effect was observed with low fat dairy products and milk, higher fat dairy products and cheese did not increase risk of hypertension.2,3
In addition to preventing hypertension, dairy products were found to lower the risk of stroke and heart disease.4
While scientists don’t fully understand how dairy products help prevent and/or manage hypertension, they believe that the protective effects may be due to the package of nutrients dairy products provide. Key nutrients involved are:
- Vitamin D
What can I do to reduce my risk of developing hypertension?
Eat a balanced diet that includes three servings per day of milk, yogurt and cheese.
One serving of milk is 1 cup (250 mL)
One serving of yogurt is ¾ cup (175 g)
One serving of cheese is 1.5 oz (50g)
Tips to get enough dairy products every day:
Drink a latte instead of plain coffee or tea
Make a yogurt and cucumber salad as a side dish or refreshing snack
Have a smoothie made with yogurt, milk and fruit or vegetables
Make your own yogurt salad dressing
Have yogurt with fruit for breakfast, a snack or dessert
Drink milk with meals instead of juice or pop
- Karanja NM, Obarzanek E, Lin PH, McCullough ML, Phillips KM, Swain JF, et al. J Am Diet Assoc. 1999 Aug;99(8 Suppl):S19-27.
- Soedamah-Muthu SS, Verberne LD, Ding EL, Engberink MF, Geleijnse JM. Hypertension. 2012 Nov;60(5):1131-7.
- Ralston RA, Lee JH, Truby H, Palermo CE, Walker KZ. A systematic review and meta-analysis of elevated blood pressure and consumption of dairy foods. J Hum Hypertens. 2012; 26(1):3-13.
- Mozzafarian D. Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity: A Comprehensive Review. Circulation. 2016; 133:187-225.