Milk as we all know is indeed a magic potion and power house of nutrients. From kids to elderly, milk plays a vital role in building stronger bones and strengthening our immunity system.  While in many households milk is enforced on children to get their calcium game strong, milk also has many hidden benefits for the adults. With nine essential nutrients including Vitamin D and calcium, milk is a pivotal part of diet for adults to help regulate blood pressure level.

Hypertension is a condition when the blood pressure level stays high overtime. A condition in which blood moves through arteries at higher pressure causing the heart to over work tad bit. Calcium in milk has beneficial impact of milk products on blood pressure control. This in combination with magnesium and potassium in milk may help regulate blood pressure. On this World Milk Day, Dr. Meenakshi Narayanan, Head – R & D, CavinKare, to share insights on ways to incorporate milk in our daily meal plan to keep blood pressure under control:

• Snack options – With everyone on the go constantly, watching your diet becomes complex. With limited time to spare, planning our snack options for mid-day hunger pangs becomes a challenge. However, one of the easiest and instant options to satisfy your taste buds is to incorporate calcium rich snacks like yoghurt. Yoghurts are rich in several key nutrients and high on protein, which helps strengthen immune system besides balancing your pressure levels. Fermented milk products like yoghurt, Cheese releases some protein derived fraction known as bioactive peptide, which lowers down blood pressure by inhibiting Anginotensin-converting enzyme (ACE) activity. ACE is a multifunctional enzyme present in different tissues throughout body which convert Anginotensin I to a potent vaso constrictor, Anginotensin II.

• Smoothies – Kick starting your day with a balanced diet is key in maintaining blood pressure levels. Breakfast smoothies have been making their way into everyone’s breakfast tables as a healthy alternate. Blended with the goodness of yoghurt, milk and fruits, smoothies are a refreshing breakfast option loaded with nutrients and calcium.

• Beverages – With the sun beaming on us, summer is indeed a tough time to make significant alternations to your diet. However, we are always on the lookout for thirst quenchers to keep us hydrated throughout the day. This is indeed an ideal way to add milk based beverages like lassi, flavoured milk, milkshakes and buttermilk to keep oneself hydrated and meet the calcium need.

• Cheese it up – One of the easiest and delicious ways to consume calcium is indeed cheese. With a plethora of options like grated cheddar cheese on crackers to good old paneer (cottage cheese) cubes in gravies, the list is endless. A range of cheese can be added to our everyday diet in the form of snacks to meal.