High blood pressure, also known as hypertension, is one of the most dangerous cardiovascular diseases today. It is known as the “silent killer” because it often has no obvious symptoms but causes many serious complications such as stroke, heart failure, myocardial infarction and kidney failure.
To effectively control blood pressure, in addition to taking medication as directed by your doctor, a scientific diet plays an extremely important role. In particular, nutritious nuts are considered a golden food source, capable of improving blood pressure naturally, healthily and effectively. Nuts not only contain a lot of fiber, vegetable protein, vitamins and minerals but are also especially rich in potassium, magnesium and unsaturated fatty acids, substances that can help regulate blood pressure.
Here are some of the best nuts for people with high blood pressure:
1. Almonds
Almonds are one of the most popular nutritious nuts, rich in magnesium, a mineral that helps relax blood vessel walls, supporting blood pressure control. A serving of about 28 grams of almonds (equivalent to 23 nuts) contains about 76 mg of magnesium and 200 mg of potassium. In addition, almonds also provide monounsaturated fats, which help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), thereby protecting cardiovascular health.
In particular, almonds have a low glycemic index, suitable for people with diabetes, a common risk factor in people with high blood pressure. Almonds can be used as a snack, added to yogurt, salads or blended to make almond milk.
2. Walnuts
Walnuts are a rich source of plant-based omega-3 fatty acids, which have the ability to reduce inflammation, dilate blood vessels, and improve endothelial function, factors that help reduce blood pressure effectively. Research has shown that adding walnuts to the daily diet can help reduce systolic blood pressure in people with metabolic syndrome.
A serving of walnuts (about 30 grams) contains nearly 2.5 grams of ALA (a form of plant-based omega-3) and more than 125 mg of potassium. These nuts can be eaten directly, baked, or combined with cereals and dried fruit to create a nutritious breakfast.
3. Chia seeds
Chia seeds are small but contain an incredible amount of nutrients. With a high content of soluble fiber, chia seeds help slow down digestion, stabilize blood sugar, and support cholesterol reduction. In addition, chia seeds are also rich in potassium, magnesium, and omega-3 – substances that help regulate blood pressure.
Just 2 tablespoons (28 grams) of chia seeds provide about 180 mg of magnesium, 115 mg of potassium, and 5 grams of omega-3s. Chia seeds are easy to use, can be soaked in water, added to smoothies, yogurt, or made into breakfast pudding.
4. Flaxseeds
Flaxseeds are one of the plant foods rich in ALA (omega-3) and lignans, powerful antioxidants that can reduce inflammation and improve blood vessel function. Several studies have shown that consuming flaxseeds for 6 months can help reduce systolic blood pressure by up to 10 mmHg.
Flaxseeds should be ground before use for better absorption. You can sprinkle flaxseeds on cereal, mix them into baking dough, or add them to smoothies to increase the nutritional content of your diet.
5. Pumpkin Seeds
Pumpkin seeds contain large amounts of magnesium, zinc, iron, and especially phytosterols, which have the ability to reduce cholesterol and help lower blood pressure. One study found that premenopausal women who took pumpkin seed oil had a significant reduction in systolic and diastolic blood pressure.
Just one serving (28 grams) of pumpkin seeds can provide about 150 mg of magnesium and more than 200 mg of potassium. Pumpkin seeds should be eaten unsalted and lightly roasted to preserve their nutrients. This is a great snack for people with high blood pressure.
6. Unsalted Sunflower Seeds
Sunflower seeds are rich in vitamin E, selenium, and healthy fats. However, it is important that people with high blood pressure only eat unsalted sunflower seeds. Because salted roasted seeds contain high amounts of sodium, which can cause blood pressure to spike.
A handful of sunflower seeds (about 28 grams) provides about 200 mg of potassium and 30% of the daily vitamin E requirement. This nut can be eaten as a snack or mixed into salads to increase deliciousness.
7. Cashews
Cashews are a type of nut that is naturally sweet, low in sodium, rich in magnesium and healthy fats. Magnesium in cashews helps improve blood circulation and helps regulate blood pressure. However, people with high blood pressure should choose unsalted cashews, avoid fried in oil because it can increase cholesterol.
Cashews can be used to make nut milk, eaten directly or added to stews and curries to increase nutritional value.
Some notes when using seeds to help control blood pressure:
- Use seeds in moderation: Although good for health, seeds contain a lot of energy. People with high blood pressure should eat about 28-30 grams/day (equivalent to 1 handful).
- Avoid salted or fried seeds: Only use whole seeds, without adding salt to avoid increasing sodium (a factor that increases blood pressure).
- Drink enough water: when using seeds containing a lot of fiber such as chia seeds and flax seeds, you need to drink enough water to avoid constipation.
- Combine with a healthy diet: In addition to adding seeds, it is necessary to maintain a low-salt, high-vegetable diet, exercise regularly, get enough sleep and control stress.
Nuts such as almonds, walnuts, chia seeds, flax seeds, pumpkin seeds and unsalted sunflower seeds are great choices to help improve high blood pressure naturally. By adding these nuts to your daily diet, combined with a healthy lifestyle and compliance with medical treatment, patients can completely control blood pressure effectively and sustainably.
