High blood pressure, which is often called the “silent killer“, impacts one in three adults in the UK, translating to roughly 15 million people. While doctors may sometimes recommend prescription medications, proven lifestyle changes and other non-medication approaches can also help lower high blood pressure.
The condition, medically known as hypertension, occurs when the force of blood against the walls of your arteries is consistently too high, which can increase the risk of heart problems. It is well-known that lifestyle changes such as regular exercise, weight management and a low-sodium diet can lower blood pressure, but dieticians also advise eating certain foods to keep levels manageable. Nuts are considered a smart snack to support heart health, with pistachios proven to be able to lower blood pressure.
As reported by Eating Well, pistachios are packed with potassium but remain low in sodium. They also contain essential nutrients and compounds that help support cardiovascular health and lower blood pressure.
Andrea Mathis, a dietician, said: “A 1-ounce serving of shelled, unsalted nuts contains about 162 calories, 6 grams of protein, 13 grams of fat (mostly unsaturated), 3 grams of fiber and almost 300 mg of potassium.”
She added: “Potassium plays an important role in maintaining healthy blood pressure levels by helping to balance out the negative effects of increased sodium intake. When sodium levels are too high, it can cause the body to retain water, which increases the volume of blood and, as a result, raises blood pressure.
“Potassium helps the kidneys flush out excess sodium through urine, which lowers blood volume and reduces strain on the blood vessels. Potassium also helps relax blood vessel walls, allowing blood to flow more easily.”
The dietician also explained how pistachios are packed with antioxidants, including gamma-tocopherol, lutein and polyphenols, which help regulate and lower blood pressure. They help to neutralise free radicals which damage cells and lead to inflammation.
Ms Mathis explained: “Over time, oxidative damage can impair the elasticity of blood vessels, making it harder for them to expand and contract effectively, ultimately resulting in higher blood pressure. The anti-inflammatory properties of pistachios help combat this process, supporting the health and flexibility of blood vessels.”
Pistachios are available to buy in UK supermarkets, typically costing around £1.50 for a small bag ranging from 60g-100g. Meanwhile, larger 300g bags can cost up to £4.50.
They can be eaten in a number of ways, including toasted, blended or chopped. They can also be enjoyed on their own or with a piece of fruit.
This story originally appeared on Express.co.uk
