Hypertension (high blood pressure) is a dangerous chronic disease, especially common in middle-aged and elderly people. If not well controlled, high blood pressure can cause many serious complications such as stroke, heart failure, kidney and blood vessel damage. Among the measures to support the treatment of high blood pressure, diet plays an essential role. Nutritionists have proven that supplementing some nutrient-rich foods can help control blood pressure effectively. One of them is almonds, a type of nut that is not only delicious but also very good for heart health, especially for people with blood pressure problems.
Almonds are a type of nut originating from the Middle East and the Mediterranean region, and are now widely grown in many countries such as the US, Australia, and Spain. Almonds have a brown outer shell, an ivory-white core, and a fatty, slightly crispy taste. This is a nutritious nut loved all over the world thanks to its rich nutrient content, especially magnesium, potassium, unsaturated fat, vitamin E, vegetable protein and fiber.
With only about 28 grams of almonds (equivalent to 23 nuts), the body has been provided with:
- 76 mg of magnesium (about 20% of daily needs)
- 200 mg of potassium
- 3.5 grams of fiber
- 14 grams of good fat (mostly monounsaturated fat)
- 6 grams of vegetable protein
- Lots of vitamin E, calcium, manganese and antioxidants.
Thanks to this rich nutritional composition, almonds have become one of the nuts that are very beneficial for people with high blood pressure.
How do almonds help control high blood pressure?
1. Magnesium is the “key” to dilating blood vessels
Magnesium is a mineral that plays an important role in maintaining stable blood pressure. It helps dilate blood vessels, reduces blood pressure on the artery walls and helps regulate heart rate. Many studies have shown that people with low magnesium levels are at higher risk of high blood pressure.
Supplementing with almonds (a magnesium-rich nut) helps the body maintain the flexibility of blood vessels. This is especially useful for the elderly, when blood vessels often harden or lose elasticity.
2. Potassium helps balance sodium in the body
Sodium (salt) is one of the most common causes of high blood pressure. When the body accumulates too much sodium, the pressure in the blood vessels increases, leading to high blood pressure. Potassium has the role of eliminating sodium through urine, while helping blood vessels dilate and reduce pressure on the vessel walls.
Almonds contain a moderate amount of potassium, enough to support electrolyte balance and regulate blood pressure naturally, safely and effectively – especially when combined with a low-salt diet.
3. Unsaturated fats help protect the heart and blood pressure
Almonds provide a large amount of monounsaturated fats, a type of fat that is beneficial for the heart. These fats help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), thereby improving blood circulation and reducing pressure on the heart.
Using good fats instead of saturated fats from animals (such as lard, butter, cheese, etc.) will help reduce the risk of atherosclerosis, one of the leading causes of high blood pressure.
4. Fiber and protein help support weight control
Obesity is a major risk factor for high blood pressure. Almonds are rich in fiber and vegetable protein, which helps create a feeling of fullness for a long time, limits snacking and supports weight control. Maintaining a reasonable weight will help reduce pressure on the heart and arteries, thereby better controlling blood pressure.
In addition, almonds have a low glycemic index, helping to stabilize blood sugar levels, which is very important for people with high blood pressure who also have diabetes.
5. Antioxidants help prevent blood vessel damage
Vitamin E and flavonoid compounds in almonds are powerful antioxidants, helping to protect blood vessel walls from damage caused by free radicals, which cause inflammation, atherosclerosis and high blood pressure. Regular consumption of almonds will help slow down the aging process of blood vessels, especially necessary in the elderly.
How to use almonds effectively for people with high blood pressure?
To get the maximum benefits from almonds, people with high blood pressure need to use them properly:
- Recommended dose: about 23 nuts (28–30g) per day.
- Do not eat salted types: choose raw or unsalted roasted almonds to avoid increasing sodium.
- Combine with healthy foods: use with yogurt, fruit, whole grains or grind to make almond milk.
- Avoid sugared almonds, chocolate: because they contain a lot of sugar and unhealthy fats.
Notes when using almonds:
- People with kidney disease, or on a low potassium/magnesium diet should consult a doctor before using regularly.
- Due to the high calorie content, eating too much can cause weight gain (a factor that worsens blood pressure).
- Chew or soak almonds before eating to make them easier to digest, especially for the elderly.
In short, almonds are not only a delicious snack but also a great support food for people with high blood pressure. Rich in magnesium, potassium, good fats, fiber and antioxidants, almonds help dilate blood vessels, reduce bad cholesterol, improve circulation and enhance heart health. Using almonds properly, combined with a healthy lifestyle will help patients control blood pressure effectively, prevent complications and improve quality of life.
