Many studies have shown that supplementing these mineral-rich nuts helps reduce the risk of stroke and cardiovascular disease.
Almond seeds
According to Harvard Health Publishing, almonds contain more than 200 mg of potassium per 28g serving, along with magnesium and monounsaturated fats that are beneficial for the heart. Potassium in almonds helps regulate blood vessel contraction, reducing pressure on blood vessel walls. Nutritionist Dr. Jo Ann Manson (Hward University) recommends eating 20-25 nuts per day to help stabilize blood pressure.
laughing chestnuts
Research in the Journal of hypertension shows that eating chestnuts for 6 weeks helps reduce average cardiac blood pressure by 4.8 mmHg. This seed is rich in potassium and arginine, an amino acid that helps dilate blood vessels naturally.
Pumpkin seeds
A small serving (30 g) of pumpkin seeds provides about 260 mg of potassium and 150 mg of magnesium, a pair of micronutrients that play an important role in regulating blood pressure. In addition, pumpkin seed oil contains phytosterols that help reduce bad LDL cholesterol.
Sunflower seeds
According to the American Heart Association, unsalted sunflower seeds are an ideal choice for supplementing potassium, folate and vitamin E. However, salty foods should be avoided because high sodium levels can increase blood pressure in return.
Adding potassium-rich seeds to your daily diet is one of the simplest, most natural and effective ways to help control your blood pressure, says Dr. David Katz (Yale University Prevention Research Center).
