Hypertension is one of the most common diseases in the elderly, often accompanied by dangerous complications such as stroke, myocardial infarction, heart failure, kidney failure and vascular damage. The causes of high blood pressure can come from many factors such as age, sedentary lifestyle, high-salt diet, prolonged stress, or underlying diseases such as diabetes and obesity.
One of the effective, natural and safe ways to control blood pressure is to use nutritional supplements, in which pumpkin seeds are highly appreciated thanks to their outstanding nutritional content and special benefits for cardiovascular health and blood pressure in the elderly.
What is the nutritional value of pumpkin seeds?
Pumpkin seeds (also known as pumpkin seeds, pumpkin seeds) are the seeds inside the pumpkin, opaque white, flat, with a characteristic fatty taste. Despite their small size, pumpkin seeds are packed with nutrients, including magnesium, potassium, zinc, fiber, omega-3s, phytosterols, and powerful antioxidants.
A serving of about 28 grams of pumpkin seeds (about 1 handful) provides:
- Nearly 150–160 mg of magnesium (about 40% of the daily requirement)
- 230–260 mg of potassium
- About 7 grams of plant protein
- Monounsaturated and polyunsaturated fats
- Vitamin E, iron, zinc, manganese, and other antioxidant compounds
Thanks to the above nutrients, pumpkin seeds have become one of the particularly useful seeds for people with high blood pressure, especially the elderly, those with sensitive cardiovascular systems, vulnerable blood vessel walls, and slower nutrient metabolism than young people.
How do pumpkin seeds help control high blood pressure?
1. Rich in magnesium
Magnesium is one of the essential minerals in the body, playing an important role in maintaining muscle tone, nerve conduction and especially helping blood vessels dilate properly. When the body lacks magnesium, blood vessels are prone to constriction, leading to high blood pressure and putting pressure on the heart.
Many studies show that supplementing magnesium-rich foods such as pumpkin seeds helps reduce systolic and diastolic blood pressure. In particular, the elderly often have a magnesium-deficient diet due to the ability to absorb gradually decreasing with age, so supplementing pumpkin seeds is very necessary.
2. Providing potassium
Potassium is an important electrolyte that helps excrete excess sodium through the kidneys and thereby helps reduce blood pressure. The elderly often eat a lot of processed foods, high in salt (sodium), increasing the risk of high blood pressure. Supplementing potassium through foods such as pumpkin seeds helps soothe blood vessels, reduce the burden on the heart and support natural blood pressure regulation.
It is recommended that an adult should supplement about 4,700 mg of potassium per day, and pumpkin seeds are an effective food source to help achieve this level.
3. Contains phytosterols
Phytosterols are plant compounds with a structure similar to cholesterol, which help reduce the absorption of bad cholesterol (LDL) in the small intestine. When LDL levels in the blood decrease, the blood vessel walls become “cleaner”, more flexible, helping to reduce the risk of atherosclerosis, which is one of the leading causes of high blood pressure and cardiovascular disease in the elderly.
Research shows that supplementing phytosterols from daily foods can help reduce LDL levels by 10–15%, thereby contributing to improving blood pressure and overall cardiovascular health.
4. Provides healthy fats
Pumpkin seeds are rich in monounsaturated and polyunsaturated fats, especially linoleic acid, an omega-6 that reduces inflammation and supports better blood circulation. Replacing saturated fats from animals (fat, butter, etc.) with vegetable fats from pumpkin seeds can help improve blood pressure index and reduce the risk of other cardiovascular diseases.
5. Anti-inflammatory and antioxidant effects
Antioxidant compounds such as vitamin E, zinc and polyphenols in pumpkin seeds help protect blood vessel walls from damage, prevent fibrosis, and prevent aging of blood vessel cells. This is an important factor in protecting the circulatory system in the elderly, which is vulnerable to free radicals and the aging process.
Are pumpkin seeds suitable for the elderly?
A prominent advantage of pumpkin seeds is that they are easy to use, easy to chew, easy to digest and can be flexibly included in the daily diet of the elderly:
- Can be eaten directly after roasting (without salt)
- Sprinkle on porridge, cereals, salads
- Blend with nut milk, smoothies
- Make nutritious cakes, seed powder for the elderly with few teeth
In addition, pumpkin seed oil is also used as a supplement to support the treatment of high blood pressure and prostate enlargement in older men.
Notes when using pumpkin seeds for the elderly:
- Choose unsalted seeds: Avoid salty roasted seeds because sodium will have the opposite effect, increasing blood pressure.
- Eat the right dose: Only use about 1 handful (about 28–30g)/day to avoid consuming too many calories or fat.
- Combine with a healthy lifestyle: Supplementing pumpkin seeds should go along with a low-salt diet, rich in green vegetables, low in sugar and bad fats; at the same time, maintain light exercise such as walking, practicing yoga, getting enough sleep and keeping a relaxed mind.
People with kidney disease should consult a doctor before using seeds high in potassium, because weak kidneys can affect the ability to excrete potassium.
Pumpkin seeds are a small but nutritious food, especially useful in supporting blood pressure control in the elderly. With high levels of magnesium, potassium, phytosterols and antioxidants, pumpkin seeds help relax blood vessels, reduce bad cholesterol, stabilize blood pressure and protect the heart, key factors that help the elderly live healthier. Using pumpkin seeds properly, regularly and combined with a healthy lifestyle is the key to helping the elderly control blood pressure in a sustainable and natural way.
