Top 6 Proven Strategies for Daily High Blood Pressure Management

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  Introduction Managing high blood pressure is crucial for maintaining long-term health, especially for those at risk of heart disease. Here, we explore six vital daily practices that can significantly influence your blood pressure levels. 1. Eliminate Smoking Smoking increases blood pressure temporarily, and habitual smoking can lead to sustained hypertension. Avoid all forms of tobacco, including smokeless products, to reduce health risks and manage blood pressure more effectively. 2. Maintain a Healthy Weight Being overweight often correlates with higher blood pressure. Shedding even a moderate amount of weight can have a significant impact on your blood pressure levels. Aim for a balanced diet and regular physical activity for gradual and sustainable weight loss. 3. Adopt a Heart-Healthy Diet A diet rich in vegetables, fruits, fish, whole grains, and low-fat dairy can help lower blood pressure. Limit salt intake, as it's a known contributor to hypertension. Consider the DAS

Drinking milk can reduce the risk of diabetes and hypertension

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 The incidence rate of hypertension and diabetes is rising in the United States. A recent international study found that more dairy products, especially whole milk products, were associated with lower blood pressure and lower incidence rate of diabetes.

Nearly 150000 volunteers from 21 countries (including Africa, Asia, Europe, and North and South America) participated in the study. Participants ranged in age from 35 to 70.

In the study, published in the journal BMJ open Diabetes Research & care, researchers used questionnaires to find out the participants' food intake throughout the year. Participants outlined the amount of food they ate in a specific type of food, including milk, yogurt, cheese and dairy products made from milk.

In addition, dairy products are further classified as full fat or low-fat. The researchers also considered the participants' medical history, prescription, blood pressure, waist circumference and glucose and fat levels, as well as educational level, which are important for the diagnosis of type 2 diabetes.


About nine years later, the researchers followed up the participants.

The results showed that the average daily consumption of dairy products was 179 grams, equivalent to drinking a glass of milk or a small cup of yogurt every day. The results also showed that people in Europe, North and South America generally eat more dairy products than people in Asia and Africa. Low fat dairy products are the preferred dairy products in North America and Europe, while people in other regions eat more whole fat dairy products.


Through analysis, the researchers found a 24% association between dairy intake and reduced risk of metabolic syndrome. Furthermore, the authors found a stronger association between the consumption of whole fat dairy products and low-fat dairy products, accompanied by a lower risk of diabetes and hypertension.


"Whole fat dairy products provide us with high quality protein and a variety of essential vitamins and minerals, including calcium, magnesium, potassium, zinc, phosphorus and vitamins A, B-12 and riboflavin," said Mente, author of the article

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