Nearly 65 million American have high blood pressure, medically called hypertension, and at least half don't keep their blood pressure under good control, according to 2010 statistics from Harvard Health Publications. Hypertension, defined as blood pressure greater than 140/90, can cause heart disease and increase your risk of heart attack or stroke. While medications can lower blood pressure effectively, many people could avoid taking them just by modifying their diet and making simple lifestyle changes. Nuts can help lower blood pressure as part of a healthy diet.
Types
Certain types of nuts, such as nuts high in omega-3 fatty acids, have more benefit in lowering blood pressure than others, according to MayoClinic.com. Walnuts, almonds, hazelnuts, peanuts, pecans, pine nuts and pistachio nuts all improve your omega-3 fatty acid levels, with walnuts providing the most omega-3 fatty acids. Eating around 1.5 oz. of nuts per day -- no more than handful -- is enough to provide health benefits, MayoClinic.com states.
Effects
Nuts high in omega-3 fatty acids help lower blood pressure by keeping the blood vessels pliable and protecting the nervous system, according to the website HealthCentral. Nuts high in omega-3 fatty acids also help lower cholesterol levels. Cholesterol buildup on the interior walls of blood vessels can narrow the blood vessels, increasing the workload of the heart, which raises blood pressure.
Benefits
Hypertension is the biggest risk factor for heart disease and stroke, the University of Maryland Medical Center reports. Keeping blood pressure under control can decrease your risk of heart disease. Nuts are also high in potassium. A diet high in dietary potassium can not only reduce your risk of developing high blood pressure but can also reduce your risk of stroke by 22 to 40 percent, HealthCentral explains. In a Harvard Medical School study, men who ate nuts two times a week or more had a 47 percent reduced risk of sudden cardiac death and a 30 percent lower risk of dying from any type of heart disease. A previous Harvard study found that women who ate 5 oz. of nuts per week decreased their risk of heart attack by 35 percent over those who ate less than 1 oz. of nuts per month.
Concerns
Nuts are high in fat and calories, so don't overdo your intake or you could worsen a weight problem that also contributes to hypertension. Some nuts also contain large amounts of added salt; look for nuts that don't have extra coating or spices added that can increase sodium intake. High daily sodium intake can raise your blood pressure.
References
- Harvard Health Publications:Nuts and your Health
- Health Central:Lifestyle Change to Improve Blood Pressure
- MayoClinic.com:Cholesterol: Five Top Foods to Lower Your Numbers
- Harvard Health Publications: Beating High Blood Pressure with Food
- The Permanente Medical Group: high Blood Pressure? Here's What You Can Do
- University of Maryland Medical Center: Hypertensive Heart Disease
