Whether you get them from the store or you roast them after you carve a pumpkin, pumpkin seeds can be an enjoyable snack for the whole family. They are nutrient dense, and may help you control your blood pressure. For the most health benefits, eat them in moderation as part of a balanced diet.
High blood pressure, or hypertension, increases your risk for heart disease, stroke and kidney disease. A healthy diet can help you maintain your blood pressure within normal ranges. If you already have high blood pressure, dietary modifications can lower your blood pressure, although in some cases you may still need medications or other treatments. Nuts and seeds, such as sunflower, squash or pumpkin seeds, can be healthy additions to your diet.
Sodium
Pumpkin seeds roasted without salt have only 5 mg sodium per ounce. A low-sodium diet can be an important part of maintaining a healthy blood pressure, and healthy adults should not have more than 2,300 mg per day. The recommended limit for individuals with high blood pressure is 1,500 mg sodium, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Pumpkin seeds with added salt have 73 mg sodium.
Potassium and Magnesium
Each ounce of pumpkin seeds provides 223 mg potassium, which helps regulate your blood pressure. You can also get potassium from fruits, vegetables, whole grains, fish and dairy products. Pumpkin seeds are an excellent source of magnesium, with 156 mg, or 39 percent of the daily value, per serving. A high-magnesium diet may help lower blood pressure.
Other Information
Pumpkin seeds provide 163 calories per ounce, so eat them only in moderation to avoid unwanted weight gain. Obesity increases your risk for high blood pressure and can prevent you from lowering blood pressure if it is already high. Physical activity, with your doctor's approval, can help you control your weight because it burns calories. Exercise also helps lower your blood pressure. Pumpkin seeds provide dietary fiber, protein and vitamin E.
