Based on NIH | Does drinking low-fat milk help lower blood pressure in adults with hypertension?

Yes incorporating low‑fat milk and other low‑fat dairy as part of a heart‑healthy eating pattern is associated with modest blood pressure reductions in adults, especially for systolic blood pressure, although benefits are usually small and work best alongside broader diet and lifestyle changes. ^{[1] [2]}

Why low‑fat milk may help

• Low‑fat milk supplies calcium, potassium, and magnesium minerals that support blood vessel relaxation and fluid balance, which can help lower blood pressure. ^[2]
• Clinical trials of these minerals (alone and in combination) show small average reductions in blood pressure, typically about 1–5 mmHg for systolic and 0–4 mmHg for diastolic pressures, suggesting a plausible mechanism for the benefit seen with dairy-rich patterns. ^{[3] [4]}

What the evidence shows

• Dietary guidance for high blood pressure consistently recommends a DASH‑style pattern rich in vegetables, fruits, and fat‑free or low‑fat dairy; this pattern reduces sodium and saturated fat while increasing blood‑pressure‑friendly minerals. ^{[2] [5]}
• Educational resources that summarize clinical and public health guidance note that low‑fat dairy products appear to be particularly helpful for lowering systolic blood pressure within this dietary approach. ^{[1] [6]}
• Evidence reviews indicate an inverse relationship between overall dairy intake and blood pressure, with randomized trials of calcium and mineral combinations demonstrating causal, albeit modest, reductions. ^{[3] [4]}

Low‑fat vs whole milk

• Within the small trials that directly compare dairy fat levels, whole‑fat dairy tends to add more calories and saturated fat and may contribute to weight gain an important driver of higher blood pressure whereas low‑fat dairy does not show this effect. ^[7]
• Standard recommendations therefore emphasize fat‑free or low‑fat milk, yogurt, and similar products as part of the DASH pattern. ^{[2] [8]}

How much to include

• A commonly recommended target is 2–3 servings per day of fat‑free or low‑fat dairy (for example, 1 cup milk or yogurt, or 1½ oz cheese per serving) within a 2,000‑calorie DASH plan. ^{[8] [9]}

Practical tips

• Choose 0–1% milk or unsweetened low‑fat yogurt to keep saturated fat and added sugars low while getting calcium and potassium. ^[2]
• Combine dairy with the rest of the DASH plan: more fruits and vegetables, whole grains, lean proteins, nuts/legumes, and lower sodium intake for greater blood pressure impact. ^{[5] [6]}
• If you avoid dairy, fortified soy beverages and yogurts are reasonable alternatives for calcium and potassium. ^[10]

What results to expect

• Blood pressure improvements from adding low‑fat milk alone are usually modest; larger reductions occur when it’s part of a comprehensive DASH‑style diet with sodium reduction, weight management, and regular physical activity. ^{[2] [5]}
• Even small systolic decreases (e.g., 2–5 mmHg) can meaningfully reduce cardiovascular risk over time. ^{[3] [4]}

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Quick comparison

Aspect	Low‑fat milk/dairy	Whole‑fat milk/dairy
Blood‑pressure‑related nutrients (calcium, potassium, magnesium)	Present and beneficial	Present and beneficial
Saturated fat and calories	Lower, supports weight control	Higher, may promote weight gain
Evidence on BP	Appears beneficial for systolic BP within DASH pattern; effects modest	No added BP benefit; one small trial showed weight gain and slight SBP increase with whole‑fat dairy
Guideline fit	Recommended 2–3 servings/day in DASH	Not routinely recommended for BP management

^{[2] [8] [1] [7]}

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Bottom line

In adults with hypertension, drinking low‑fat milk as part of a DASH‑style eating plan can help lower blood pressure a little, particularly systolic pressure, with the greatest benefits seen when combined with reduced sodium, weight control, and other healthy lifestyle steps. ^{[1] [2] [5] [6]}