What to eat to reduce high blood pressure?

People with high blood pressure are often prescribed medication to control the condition. However, the benefits of blood pressure control are maximized with lifestyle changes. Exercising 150 minutes per week, quitting smoking, and reducing stress can help maintain healthy blood pressure levels, according to the American website Eating Well .

Eating healthily and losing weight will help control high blood pressure.

Patients also need to change their diet to a healthier one with more fruits, vegetables, whole grains, foods rich in calcium, magnesium, and potassium, and limit salt intake. In addition, consuming foods rich in casein protein will be very beneficial for blood pressure.

A study published in the journal Nutrients found that casein protein can help reduce systolic blood pressure by 3.2 mmHg and diastolic blood pressure by 1.5 mmHg. Casein protein accounts for about 80% of the protein in fresh milk. If drinking milk, patients should prioritize skim milk because fat is not good for their condition.

Casein is a protein that contains all the amino acids the body needs. This protein is absorbed slowly by the body, thereby providing a steady supply of nutrients to muscles and organs.

Specifically, an amino acid in the protein called casein cyclolysate inhibits the angiotensin I converting enzyme. This enzyme is the main agent that causes blood vessels to become inflamed and constrict, leading to increased blood pressure. Casein cyclolysate reduces this effect and helps lower blood pressure.

Furthermore, casein protein neutralizes free radicals in the body. Therefore, an article in the journal Nutrients suggests that consuming sufficient casein protein can significantly reduce blood pressure.

According to the American Heart Association, weight gain puts extra strain on the heart and blood vessels, leading to increased blood pressure. Meanwhile, casein protein creates a feeling of fullness in the stomach, reducing appetite and leading to less food intake. Furthermore, the amino acid leucine in casein speeds up metabolism. All these effects promote weight loss, effectively controlling blood pressure.

Besides fresh milk, yogurt and cheese are also rich in casein protein. For those who regularly exercise , casein-fortified milk is a very good option, according to Eating Well .

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