Citrulline is transformed by the body into arginine, which aids in the production of nitric oxide, a gas that relaxes blood vessels and promotes flexibility in arteries. Blood flow is improved as a result of these effects, which can lower high blood pressure.
Adults with obesity and mild or prehypertension in an earlier trial consumed a watermelon extract supplemented with 6 grams (g) of L-citrulline/L-arginine.
The subjects saw a decrease in blood pressure in their ankles and brachial arteries after 6 weeks. The primary artery in the upper arm is the brachial artery.
27 participants in a short 2019 study had either watermelon juice or another beverage before to exercise. Although the males did, the females who drank watermelon juice did not report a spike in blood pressure after exercise.
Watermelon can be consumed by people:
- like juice
- in salads, fruit salads included.
- blended drinks
- an icy watermelon soup
A serving of watermelon is one slice, or about a cup of diced fruit.
Oats include beta-glucan, a type of fiber that may be good for blood pressure and heart health.
Beta-glucan and avenanthramide C, both contained in oats, have been shown in a 2020 rodent study to lower levels of malondialdehyde, a sign of oxidative stress in hypertensive rats. These findings imply that components found in oats may help lower blood pressure and safeguard the heart in other ways.
Among the ways to eat oats are:
- breakfasting on a bowl of oatmeal
- utilizing rolled oats rather as breadcrumbs to give burger patties texture
- sprinkle them on dishes made with yogurt
Leafy green vegetables
Consuming at least 1 cup of green leafy vegetables each day may help lower blood pressure and lower the chance of developing cardiovascular disease, according to some study.
Which milk can lower blood pressure?
Dietary Approaches to Stop Hypertension, a science-based set of recommendations for preventing and treating high blood pressure, includes low-fat dairy products such skim milk and yogurt as a crucial component.
Increased consumption of low-fat milk was also linked to reduced systolic and diastolic blood pressure levels, according to a 2018 study of 2,694 adults.
However, the researchers highlighted that they were unable to determine which dairy ingredient may be the cause of the relationship, and they speculated that phosphorus and calcium may be involved.
Generally speaking, health doctors advise consuming two to three servings of low-fat dairy products each day. You can sip on a glass of it with meals or add it to smoothies or cereal. Skim milk that has been steamed is a wonderful complement to coffee.
However, if everyone consumed two dairy servings each day, it would have a detrimental impact on climate change, put more strain on natural resources, and possibly increase the amount of methane (a form of greenhouse gas) produced by farm animals that produce dairy.
Because of this, you should aim for no more than 250 grams (g) of dairy per day if you want to follow a sustainable diet. 250 g of dairy is equal to approximately one 8-ounce cup of milk, yogurt, or one ounce of hard cheese.
Why should oat milk not be consumed?
Oat milk is a wonderful substitute for cow’s milk and may even taste richer than other nut milks, but it is not a miracle. Although the dairy-free beverage has a cult-like following, it doesn’t guarantee it will cure all of your health issues. And it costs more than cow’s milk and even some other nut milks, not to mention other alternatives.
Oat milk has some drawbacks, including the possibility of gluten contamination and the higher sugar and glucose content. Furthermore, even while you can produce oat milk at home, it won’t be fortified with all the nutrients that oat milk from a store is. So, you won’t be consuming as many vitamins and minerals as you would if you purchased the beverage from your local grocery shop. Oat milk is a fantastic substitute for dairy for individuals who want to avoid it or simply want to try something different.
Ones who shouldn’t consume oat milk?
In order to prepare this comparison, we examined 24 various supermarket brands of oat milk substitutes, including:
- Owned by Australians, Barista Oat
- Oat milk from Bickford’s Barista
- Oat Barista Blend by Califia Farms
- Oat Plain Barista Edition of Chobani
- Coles Organic Unsweetened Oat Milk
- Milkish oat from within
- Inside Out Unsweetened Oat Milk
- Minor Characters Oat Barista
- Minor Characters Oat Barista (Light)
- Minor Characters Oat Barista (Organic)
- The Barista Edition of Oatly
- Oat Milk The Original from Oatly
- Organic Aat Milk from Oatly
- Organic Oats from Pureharvest, unsweetened
- Barista Oats Sanitarium So Good
- No Sugar Added Sanitarium So Good Oat
- Oat & Almond Milk by Uncle Toby
- Oat milk by Uncle Toby
- Using a barista, Uncle Toby’s Oat Milk
- Home barista with soy milk and oats
- Vitasoy Unsweetened Oat Milk
- Vitasoy Milky Oat
- Oat Protein from Soy +
- Prebiotic Vitasoy Oat Milk
Is oat milk good for you?
In comparison to cow’s milk, oat milk is not as healthful as the label’s healthy-sounding claims would have you believe. However, it lacks lactose, has minimal levels of saturated fat and cholesterol, and contains beta-glucan, a soluble fiber found in oats.
Oat milk vs cow’s milk
There is a reason why cow’s milk is the gold standard for milk beverages due to its nutritious profile. The Good Nutrition Co.’s owner and director, Nicole Dynan, an accredited practising dietitian (APD), explains.
“Each cup of cow’s milk has 8g of protein.”
for toddlers, about 60% of the recommended daily amount (RDA), and for kids, about 40% of the RDA. Additionally, cow’s milk proteins have good quality. Both of which include all nine essential amino acids are 20% whey and 80% casein.
She continues, “Cow’s milk is also an excellent source of other minerals, such as calcium, iodine, and a variety of vitamins.
Protein and calcium
APD’s Tania Ferraretto states, “Protein content in oat milk is lower than in cow’s milk. Though some manufacturers boost their oat milk, oat milk is naturally low in calcium.”
This is not a problem if you routinely consume dairy or other high-quality sources of protein and calcium. However, for those who require a substitute for cow’s milk, such as newborns and children with allergies, oat milk is not a nutritionally appropriate option.
Catherine Saxelby, a qualified nutritionist with Foodwatch, believes it should be named oat water rather than oat milk because it typically contains only around 10% oats. Foodwatch refers to plant-based milk as “mylk,” with a “y,” to distinguish it from mammalian milk from cows, goats, etc.
She advises not giving it to any teenagers in your home who need calcium unless it is fortified.
Because it has less fat and saturated fat than cow’s milk, oat milk may appeal to consumers trying to cut back on their intake of fat.
However, it’s one of the main reasons why oat milk, or even reduced-fat cow’s milk, and other plant-based milk substitutes, aren’t acceptable as young children need the fat to help them meet their energy needs for healthy development.
Oat milk outperforms cow’s milk nutritionally in terms of fiber content, and oats are well known for being a good source of the heart-healthy soluble fiber beta-glucan. So, is it really a benefit?
Increasing your consumption of beta-glucans can undoubtedly be advantageous. Approximately three cups of oat milk per day for five weeks lowered total blood cholesterol by 3% and “bad” LDL cholesterol by 5%, according to a research on men cited by Dynan. According to another study, taking 3 grams of oat beta-glucans every day reduced “bad” LDL blood cholesterol by 57% on average.
She adds that after eating, beta-glucan “may also aid boost feelings of fullness and lower blood sugar levels.”
Some oat milks do include beta-glucan, a fiber that can help decrease blood cholesterol and glucose levels, according to Ferraretto.
She adds that rolled oats, oat bran, and barley are some other dietary sources of beta-glucan.
Saxelby concurs. If you’re looking for beta-glucan, you’re better off eating more rolled oats for breakfast, for instance, or using more oats or oat bran in your baking.
None of the commercial oat milks we examined contained additional sugar (although you can get flavoured varieties that do). However, oat milk is a naturally sweet beverage with up to twice as much carbs as cow’s milk, which some individuals may find pleasant.
According to Saxelby, “it has a light, semi-sweet taste and works well as a substitute for low-fat or skim milk.”
Choosing oat milk
These are our best recommendations if you’re thinking about using oat milk to replace cow’s milk rather than just as a nice beverage.
- Children under the age of five shouldn’t use it as a full-fledged substitute for cow’s milk because it is less nutrient-dense.
- If you can’t have gluten, stay away from it because it contains gluten.
- Select a calcium-fortified product. Look for products containing 120 mg of calcium per 100 mL (the same amount as in reduced-fat cow’s milk) on the nutrition information panel.
What oat milk drawbacks are there?
People with celiac disease or non-celiac gluten sensitivity should avoid oat milk. Of all the plant-based milk variants, unflavored oat milk offers the most calories and carbs. Even though the sugar in oat milk is natural, it has a lot of carbohydrates.
Can someone with high blood pressure drink milk?
According to a recent National Heart, Lung, and Blood Institute study, those with lower blood pressure, a major risk factor for stroke and heart attacks, consumed more lowfat dairy products, such as fat free and lowfat milk. This critical result, which was reported in Hypertension: Journal of the American Heart Association, is relevant to the 65 million Americans who suffer from excessive blood pressure.
Researchers examined the eating patterns of nearly 5,000 men and women and discovered that those who consumed more than three servings of milk and dairy products per day had a 36 percent lower risk of having high blood pressure than those who consumed the least amount of dairy, less than half a serving per day.
The greatest dairy options for lowering blood pressure may be low-fat varieties like fat-free and low-fat milk. Participants in the study who consumed three servings of dairy per day and less saturated fat were 54 percent less likely to have high blood pressure than those who consumed less dairy and more low-saturated fat.
Three servings of low-fat or fat-free milk and other dairy products per day are advised by experts. Nine vital minerals, including calcium, vitamin D, and other nutrients frequently missing in the diets of most Americans, are all found in milk. The researchers hypothesize that the combination of minerals, such as potassium or magnesium, may have a positive impact on blood pressure rather than calcium alone.
The 2005 USDA Dietary Guidelines and the 2006 American Heart Association Diet and Lifestyle Guidelines, which highlight the beneficial effects of dairy on cardiovascular health, serve as the foundation for this new study.
Ellison RC, Province MA, Kabagambe EK, Heiss G, Djousse L, Pankow JS, and others. influence of linolenic acid and saturated fat on the relationship between dairy product consumption and blood pressure. 2006;48:342-348. Hypertension
What activities should be avoided when blood pressure is high?
No matter if you eat a certain way or not, some meals and components might make your blood pressure go up or stay high. Keeping these foods to a minimum could help you control your blood pressure.
Salt or sodium
High blood pressure and heart disease are largely caused by salt, or more precisely the sodium in salt. This is as a result of how it alters the blood’s fluid balance.
About 40% of table salt is sodium. A certain quantity of salt is necessary for health, but it is simple to consume too much. The American Heart Association advises consuming no more than 2,300 mg of sodium (or 1 teaspoon of salt) each day.
Instead of being added at the table, packaged, processed food makes up the majority of the sodium in the American diet. It’s possible to find sodium in unexpected places.
The “salty six” foods listed below are substantial sources of people’s daily salt intake:
- rolls and bread
- cured meats and cold slices
- tacos and burritos
Processed luncheon and deli meats are frequently high in salt. This is because salt is used by manufacturers to cure, season, and preserve these foods.
Just two slices of bologna have 910 mg of salt in them, according to the USDA database. There are 567 mg in one hot dog, or frankfurter.
A sandwich can quickly increase in sodium content by adding other high-salt ingredients including bread, cheese, other condiments, and pickles.
Pizzas that are frozen are made with a mixture of components that makes them heavy in sodium, saturated fat, and sugar. Pizza that has been frozen is particularly heavy in salt.
Cheese frequently has a lot of salt. The salt content of two slices of American cheese is 512 mg. Usually, this is combined with tomato sauce, cured meats, and a salty or sweet pizza crust.
Manufacturers frequently use a lot of salt to preserve flavor in the pizza after it has been baked.
A 12-inch frozen pepperoni pizza has 3,140 mg of salt in it, which is significantly more than the recommended daily intake of 2,300 mg.
Try cooking pizza at home instead using handmade dough, low sodium cheese, and your preferred vegetables.
Salt is necessary for food preservation. It delays food deterioration and prolongs its shelf life.
Vegetables absorb more sodium the longer they soak in canning and preserving liquids.
Is daily use of oat milk okay?
Making dietary decisions that support maintaining our health is a smart move, and picking foods that support protecting our hearts is one of the best examples of this. And if you regularly consume oat milk, you’re in luck because it contains beta-glucan fibers, which some may see as a miraculous component. Regular consumption of beta-glucans has a significant impact on heart health, as demonstrated in a review of the literature published in the International Journal of Biological Macromolecules. This is due to the fiber’s interactions with a number of health factors that influence the risk of cardiovascular disease. In addition to regulating blood sugar, beta-glucans may also maintain or lower cholesterol levels and aid to maintain healthy blood pressure, both of which are risk factors for the emergence of cardiovascular problems.
Additionally, beta-glucans support gut health by interacting with the gut flora. A healthy gut has a significant impact on a number of bodily processes, notably those pertaining to the heart. Take it from registered dietitian Kristin Gillespie: “The FDA has actually recognized a heart-health claim for foods that are rich in beta-glucan.” Don’t just take our word for it; beta-glucans are so healthy.