High blood pressure (hypertension) is one of the common and dangerous chronic diseases, affecting millions of people around the world. The disease progresses silently but leaves many serious consequences such as stroke, myocardial infarction, heart failure and kidney damage.
To control blood pressure effectively, in addition to taking medication and maintaining a healthy lifestyle, choosing the right food plays an extremely important role. In particular, walnuts are considered one of the natural “super foods”, bringing many benefits to cardiovascular health and especially having a positive effect in controlling high blood pressure.
Walnuts (scientific name: Juglans regia) are a type of nut originating from the Mediterranean and Central Asia. The nut is shaped like a human brain, containing a light yellow kernel with a characteristic fatty taste. Walnuts are known as the “king of nuts” thanks to their rich nutritional content,
Including:
- Polyunsaturated fats, especially plant omega-3 (ALA)
- Antioxidants such as polyphenols
- Fiber
- Plant protein
- Minerals such as magnesium, potassium, calcium, iron, zinc
- Vitamin B6, folate, vitamin E
Thanks to these valuable ingredients, walnuts have the ability to support the prevention and treatment of cardiovascular diseases, including high blood pressure.
Why are walnuts good for people with high blood pressure?
There are 5 outstanding benefits in walnuts as follows:
1. Rich in omega-3 to help soothe blood vessels
One of the most special factors of walnuts is the high content of alpha-linolenic acid (ALA), a form of omega-3 of plant origin. Many studies show that omega-3 has the ability to dilate blood vessels, reduce inflammation and lower blood pressure naturally. Regular consumption of walnuts helps improve the flexibility of blood vessels, thereby reducing pressure on the heart and effectively regulating blood pressure.
Omega-3 in walnuts also helps reduce the risk of plaque formation, reduce blood viscosity and improve circulation, important factors in preventing stroke in people with high blood pressure.
2. Magnesium and potassium help regulate blood pressure
Every 30 grams of walnuts contains about 45 mg of magnesium and 125 mg of potassium, two essential minerals that help maintain stable blood pressure. Magnesium helps relax blood vessels and prevent arterial spasms, while potassium helps balance sodium (salt) in the body by helping the kidneys excrete sodium from the blood.
When eating walnuts regularly, the natural amount of magnesium and potassium from food will help reduce blood pressure in a sustainable and safe way, especially suitable for people who cannot take strong blood pressure lowering drugs or need to control blood pressure through nutrition.
3. Rich in antioxidants that protect blood vessels
Walnuts are rich in polyphenols, a powerful antioxidant that neutralizes free radicals (which cause damage to the vessel wall, inflammation, and atherosclerosis). Atherosclerosis causes blood vessels to narrow and harden, which is a major factor in high blood pressure.
Adding walnuts helps prevent damage to blood vessels, maintain artery elasticity, and support better blood circulation, which is a key factor in controlling blood pressure.
4. Unsaturated fats and cholesterol control
The fats in walnuts are mainly polyunsaturated fats, especially omega-3 and omega-6. These fats help reduce bad cholesterol (LDL) and increase good cholesterol (HDL) in the blood. When LDL levels decrease, plaque in the arteries decreases, helping to reduce blood vessel resistance, thereby reducing blood pressure.
In addition, good fats also support endothelial function (the layer of cells lining the blood vessel walls), helping blood vessels respond more flexibly to changes in blood pressure.
5. Fiber and protein help support weight control
Overweight and obesity are common causes of high blood pressure. Walnuts are rich in fiber and vegetable protein, which helps create a feeling of fullness for a long time, control appetite and support effective weight loss.
When weight is controlled, the burden on the heart and blood vessels will be reduced, thereby contributing to stabilizing blood pressure. In addition, fiber also helps control blood sugar, reducing the risk of diabetes
How to use walnuts to best support blood pressure?
To maximize the benefits of walnuts, it is necessary to use them properly:
- Recommended dosage: about 28–30 grams (equivalent to 7–9 nuts) per day.
- Eat raw or lightly roasted (no added salt or sugar).
- Can be mixed into yogurt, salad, porridge, cereal, or blended into smoothies.
- Incorporate walnuts into the DASH (diet to stop high blood pressure) menu to optimize effectiveness.
Note: Walnuts are high in calories, so do not eat too much to avoid weight gain.
Walnuts are a great natural food with many nutrients that are beneficial for the heart and blood pressure. Thanks to their omega-3, magnesium, potassium, antioxidants and fiber content, walnuts help dilate blood vessels, reduce inflammation, control cholesterol and support weight loss – all of which contribute to stabilizing blood pressure in a safe and sustainable way. Adding walnuts to your daily diet is one of the simple but effective steps to prevent and support the treatment of high blood pressure, especially in the elderly and those at risk of cardiovascular disease.
