People with high blood pressure are often prescribed medication to control the condition. However, the benefits of blood pressure control will be optimal if they make lifestyle changes. Exercising 150 minutes/week, quitting smoking and reducing stress will help keep blood pressure at a healthy level, according to the website Eating Well (USA).
Eating healthy 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, potassium and limit salt intake. In addition, eating 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 you drink milk, patients should choose skim milk because fat is not good for the disease.
Casein is a protein that contains all the amino acids your body needs. This protein is slowly absorbed by your body, providing a steady supply of nutrients to your muscles and organs.
In particular, an amino acid in protein called casein cydrolysate inhibits the angiotensin I converting enzyme. This enzyme is the agent that causes blood vessels to become inflamed and constricted, causing blood pressure to rise. Casein cydrolysate will reduce this effect and help lower blood pressure.
Not only that, casein protein also neutralizes free radicals in the body. Therefore, an article in the journal Nutrients assessed that adequate intake of casein protein will significantly reduce blood pressure.
According to the American Heart Association, weight gain puts extra strain on the heart and blood vessels. This results in increased blood pressure. Meanwhile, casein protein, when entering the stomach, creates a feeling of fullness for a long time, thereby reducing appetite and helping you eat less. Not only that, the amino acid called leucine in casein has the effect of speeding up metabolism. All of these effects will promote weight loss, thereby effectively controlling blood pressure.
In addition to fresh milk, yogurt and cheese are also rich in casein protein. For people who regularly exercise , casein-supplemented milk is a very good choice, according to Eating Well .
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