Nuts That Lower Blood Pressure – A Review

Eli Ben-Yehuda

Written by Eli Ben-Yehuda

On October 2, 2019

People who go nuts are more healthy then those that don’t. No I am not talking about going crazy. However I am talking about adding nuts to a healthy lifestyle regimen that can be amazing for your overall health.

Whether it is cashews, pistachios, walnuts, or Brazil nuts, nuts are just healthy. Now I am not talking about nuts cover in lots of salt, or surgery sweetness, no just plain nuts.

Eating nuts and seeds regularly plays a key role in managing high cholesterol, high blood pressure, digestive disorders, heart disease, cardiovascular disease, diabetes, obesity, arthritis, osteoporosis, Alzheimer’s and dementia.

However, as most nuts are high in calories and fats, do not eat them in excess. You can incorporate small amounts of a combination of these nuts and seeds in your diet to enjoy their health benefits.

What Can You Do?

Start by eating nuts. Pistachio nuts, singled out among other nuts, seem to have the strongest effect on reducing blood pressure in adults.

This is according to a recent review and scientific analysis of 21 clinical trials, all carried out between 1958 and 2013. The review appears online in The American Journal of Clinical Nutrition, a publication of the American Society for Nutrition.

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This review and analysis included subjects with and without type 2 diabetes, recognizing the consumption of nuts could affect blood pressure in people with or without type 2 diabetes in different ways.

Subgroup analyses based on the type of nut consumed suggest that pistachios significantly reduce both systolic and diastolic blood pressure, where mixed nuts reduce only diastolic blood pressure. When those with type 2 diabetes were removed from the analysis, only pistachios decreased systolic blood pressure as well.

A List of Nuts that Lower Blood pressure

Almonds When added to a healthy diet, almonds can help influence lower blood pressure levels. In fact, almonds are included in the Dietary Approaches to Stop Hypertension — DASH — Diet. In the diet, almonds are included in the “nuts, seeds and legumes” group.

The diet recommends eating four to five servings of this food group per week. With regard to almonds, one serving of almonds is just one-third cup. The healthy monounsaturated fat in almonds contributes to lower blood cholesterol levels and reduced arterial inflammation, which ultimately helps lower the pressure inside the arteries.

Walnuts

Research in the Journal of the American College of Nutrition now suggests walnuts, long touted as healthy, may lower blood pressure. When adults ate about 1/2 cup of walnuts daily for four months, they had better blood flow, lower blood pressure and smaller waists.

Plus, they didn’t gain weight even though they added over 350 calories of walnuts daily. Walnuts deliver healthy fats, magnesium and fiber, which may be the reason they’re good for BP.

Cashews

Research shows that eating cashews, can lower your risk for cardiovascular disease. This may occur by reducing blood pressure and “bad” cholesterol levels. Nuts are naturally cholesterol-free and contain good amounts of heart-healthy fats, fiber, and protein. They also contain arginine, which protects the inner lining of artery walls.

Pumpkin Seeds

OK so this technically isn’t a nut but a seed. But it works! If you have been eating anti-hypertensive medicines or find it difficult to control your blood pressure levels, pumpkin seed oil is the natural remedy you must opt for.

According to a study, pumpkin seeds have the property of lowering your blood pressure levels and also regulating other functions of the heart. Apart from lowering your blood pressure, pumpkin seeds are also good for your heart.

Pumpkin seeds generate nitric oxide that helps in stabilizing the heart-rate variability and regulate other pathological changes in the heart when the patient suffers from a heart disease.

Hazelnuts

It seems that eating hazelnuts, and other tree nuts, can reduce your risk of cardiovascular disease. This is probably due to their impressive store of monounsaturated fat, vitamin E, and minerals, such as copper and magnesium, all of which reduce blood pressure and inflammation.

Hazelnuts are full of oil, but there’s no evidence they are fattening. Quite the contrary: people on nut-rich diets often show weight loss. An explanation for this is that eating nuts stimulates the metabolism and makes you burn more calories.

Another is that the high fat, protein, and fiber composition of nuts gives them the “fullness factor” in spades, so when we eat them, we are left feeling satisfied, not tempted to stuff our faces with less healthy foods.

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Macadamia Nuts

Macadamias, of course, contain no cholesterol (CHO). Recent clinical research has shown that consuming 50 – 100 grams of macadamia nuts per day can actually decrease your blood cholesterol by as much as 7 – 9% in just 4 weeks!

Research also has also shown that by consuming macadamias 5 or more times per week, you can reduce your risk of coronary heart disease by up to 53%.

Pecans

Pecans can help lower blood pressure: Unsalted pecans can help lower blood pressure due to their high levels of heart-healthy fats and magnesium. Pecans keep your heart healthy: Pecans contains beta-sitosterol (phytosterol), a natural compound that lowers the bad (LDL) cholesterol in blood, and reduces the risk of heart attacks.

In addition, pecans contain relatively high levels of vitamin-E, which is good for the cardiovascular system and reduces the risk of coronary heart disease and heart attacks, as well as heart healthy monounsaturated and polyunsaturated fats.

Caution

Now just a little word of caution. Nuts are amazing to snack on and are very healthy. The usual recommended amount is what fits in the palm of your hand unless specifically indicated. Some nuts have a higher fat content then other so make sure you educate yourself. Being overweight also contributes to high blood pressure. Everything in moderation. If you can get them raw, by this I mean not coated with to much salt, this is best.

Recipes with Nuts

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8 Replies to “Nuts That Lower Blood Pressure – A Review”

  1. The picture shows monkey nuts but they are not mentioned. Are they any good for blood pressure reduction as the other nuts?
    Kind regards,
    Piet

    1. Sometimes I can only find certain pictures available. Most nuts are good because they provide a source of magnesium and potassium. 2 elements great for lowering blood pressure.

  2. The title of this article suggests that there are nuts that do not lower blood pressure or nuts that are not healthy for you. However, you didn’t suggest what to avoid.

  3. Assuming they do not contain any added salt etc are peanut or almond butters as good as whole nuts in reducing blood pressure and maintaining heart health?

  4. First of I must say that you are a great addition to the website. I have incorporated walnuts, pistachios, almonds and pumpkin seeds into my diet on a daily basis with good success. Do you think it would be better to alternate them throughout the week since they have similar benefits?

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