What role do dairy foods play in managing blood pressure?
Research shows the Dietary Approaches to Stop Hypertension (DASH) eating plan, a balanced eating plan that includes two to three servings of dairy foods and eight to ten servings of fruits and vegetables, may help lower blood pressure.1,2
How might dairy foods help reduce the risk of hypertension?
A trio of minerals – calcium, potassium and magnesium – all found in dairy foods may play an important role in maintaining blood pressure.3 The DASH diet is rich in calcium, potassium and magnesium3 containing about two to three times the amounts most Americans get.2,4,5 A research review concluded that increasing dietary calcium intakes may help reduce high blood pressure.6
Percentage of individuals NOT meeting daily calcium and potassium adequate intake (AI) recommendations and estimated average requirements (EAR) of magnesium4
AI = 1,000mg
AI = 4,700mg
EAR = 350mg
Dairy foods are a good source of potassium in the American diet. Why is potassium important?
Potassium is a mineral that helps regulate fluids and mineral balance in the body to maintain a healthy blood pressure.7 This is an important role considering one in three Americans is living with hypertension.8 Without consuming three servings of dairy foods daily, it may be difficult to meet potassium requirements. The Dietary Guidelines encourage children and adults to enjoy three servings of low-fat or fat-free milk, cheese or yogurt each day.
In February of 2004, after an extensive review of scientific literature, the Institute of Medicine set the first-ever dietary reference intake (DRI) for potassium at 4700 mg a day for adults - more than double previous estimates.5 Three servings of dairy foods contain a total of about 1200 mg of potassium.otassium plays such an important role in blood pressure regulation and stroke prevention that the Food and Drug Administration has approved the use of this health claim for foods that are naturally low in sodium, fat and cholesterol, and provide at least 350 mg of potassium per serving, such as fat-free milk: "diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke."
Have recent studies reinforced the existing body of science showing a strong connection between dairy and a lower risk of hypertension?
Yes. In a National Heart, Lung and Blood Institute study,9 researchers examined the eating habits of almost 5,000 people. They found that those who took in two or more servings of low-fat dairy foods like milk, cheese and yogurt tended to have lower blood pressure, and that eating dairy foods was associated with a lower incidence of high blood pressure and lower readings of systolic blood pressure. The researchers noted that these findings support the recommendation of low-fat dairy food consumption as a means to lower blood pressure.
Additionally, studies show dairy foods, when consumed as part of a healthy diet, improve overall diet quality10 and may help to reduce the risk of hypertension.1,2,11,12,13
Are there specific recommendations from the experts for women?The DASH Eating Style15,16
The lifetime risk of dying of cardiovascular disease (CVD) is nearly one in three for women, which exceeds the number of CVD deaths in men, and hypertension is a risk factor for cardiovascular disease. In 2007, the American Heart Association updated their Guidelines for CVD prevention.14 Along with guidance on aspirin and hormone replacement therapy, a major part of the recommendations focused on lifestyle changes to help manage blood pressure including weight control, increased physical activity, alcohol moderation, sodium restriction, and an emphasis on eating fruits, vegetables and low-fat dairy products. In fact, the authors noted that nearly all women are at risk for heart disease, underscoring the importance of a heart-healthy lifestyle for all women.
*Reduced-fat, low-fat and fat-free varieties of cheese can be included in the DASH diet
||1 Serving Equals|
|Milk and Dairy
||8 oz low-fat milk|
1 cup low-fat yogurt
1.5 oz low-fat cheese*
||1 medium fruit|
1/4 cup dried fruit
1/2 cup frozen or canned fruit
6 oz fruit juice
||1 cup raw leafy vegetables|
1/2 cup cooked vegetables
6 oz vegetable juice
||1 slice bread|
1/2 cup dry or hot cereal
1/2 cup cooked rice or pasta
|Meat, Fish, Poultry
||2 or less
||3 oz cooked meat, poultry, or fish|
|Nuts, Seeds, Dried Beans
||4-5 per week
||1/3 cup nuts|
2 tbsp seeds
1/2 cup cooked dried beans
- Sacks, F.M., L.P. Svetkey, W.M. Vollmer, et. al. for the DASH-Sodium Collaborative Research Group. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. N. Engl. J. Med. 344: 3-10, 2001.
- Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt, TM, Cutler JA, Mindhauser MM, Lin PH,Karanja N, for the DASH Collaborative Research Group. A trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine 1997;336:1117-1124.
- Appel LJ, Brands MW, Daniels SR, Karanja N, Elmer PJ, Sacks FM. Dietary Approaches to Prevent and Treat Hypertension: A scientific statement from the American Heart Association. Hypertension 2006;47:296-308.
- What We Eat in America, NHANES 2001-2002: Usual Nutrient Intakes from Food Compared to Dietary Reference Intakes;http://www.ars.usda.gov/foodsurvey
- Institute of Medicine. Dietary Reference Intakes: Water, Potassium, Sodium Chloride, and Sulfate. 1st ed. Washington, D.C. National Academy Press; 2004.
- Zemel MB. Calcium modulation of hypertension and obesity: mechanisms and implications [Review]. Journal of the American College of Nutrition 2004;20:428S-35S.
- Insel P, Turner RE, Ross D, eds. Nutrition, 2002 Update. Jones and Bartlett Publishers. Boston. 2002.
- American Heart Association Web site, High Blood Pressure Statistics. Updated: July 24, 2007. Accessed January 4, 2008;http://www.americanheart.org/presenter.jhtml?identifier=2142.
- Djousse´ L, Pankow JS, Hunt SC, et al. Influence of Saturated Fat and Linolenic Acid on the Association Between Intake of Dairy Products and Blood Pressure. Hypertension. 2006;48:342-348.
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005.
- Alonso, A., J.J. Beunza, M. Delgado-Rodriquez, et al. Low-fat dairy consumption and reduced risk of hypertension: the Sequimiento Universidad de Navarra (SUN) cohort. American Journal of Clinical Nutrition 2005;82:972-979.
- Miller, G.D., D.D. DiRienzo, M.E. Reusser, and D.A. McCarron. Benefits of dairy product consumption on blood pressure in humans: a summary of the biomedical literature. Journal of the American College of Nutrition 2000;19(suppl 2):147s-164s.
- Ruidavets, J.B., V. Bongard, C. Simon, et al. Independent contribution of dairy products and calcium intake to blood pressure variations at a population level. Journal of Hypertension 2006;24:671-681.
- Mosca L, Banka C, Benjamin E, et al. Evidence-Based Guidelines for Cardiovascular Disease Prevention in Women: 2007 Update. Circulation: Journal of the American Heart Association; 115:1481-1501.
- Adapted with permission from Idaho Dairy Council and Dairy Council of Arizona 0159N 2 Copyright © 2002, NATIONAL DAIRY COUNCIL, ® Rosemont, IL 60018-5616. All rights reserved. Printed in U.S.A
- U.S. Department of Health and Human Services. Your Guide to Lowering Your Blood Pressure with DASH. 2nd Edition, April 2006.
Additional resources are available at www.nationaldairycouncil.org.
Call (312) 240-2880 for more information.