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Which nuts are healthy for your blood pressure?

  1. Last year it became known that people who eat a handful of nuts every day live longer on average than people who do not. Nuts can therefore be very healthy for your body. Yet some people who eat nuts have a problem, namely having high blood pressure. Indeed, those cocktail nuts. To make sure you eat the right nuts to keep your blood pressure low, in this article I will discuss the influence of nuts on your blood pressure.

  2. Last year it became known that people who eat a handful of nuts every day live longer on average than people who do not. Nuts can therefore be very healthy for your body. Yet some people who eat nuts have a problem, namely high blood pressure. Indeed, those cocktail nuts. To make sure you eat the right nuts to keep your blood pressure low, in this article I will discuss the influence of nuts on your blood pressure.

What are healthy nuts?

  1. In the study, it didn't even matter if the nuts were salted or unsalted, but for blood pressure, healthy nuts are the nuts that are unsalted.

  1. In addition, it is important to eat nuts that are NOT processed with processed palm oil. Palm oil can be processed in a few ways, after which you have either hardened palm oil or hydrogenated palm oil. These two versions are actually trans fats.

  2. In addition, it is important to eat nuts that have NOT been processed with processed palm oil. Palm oil can be processed in a few ways, after which you have either hardened palm oil or hydrogenated palm oil. These two versions are actually trans fats.

  1. If you eat unsalted nuts on purpose and you read the label, you often find that they still contain nutrients that are not good for you, such as processed palm oil.

  1. A trans fat is a type of fat that is an important cause of inflammation in the body and arteriosclerosis. Hardened palm fat is therefore very bad for your blood vessels and can therefore have a bad effect on your blood pressure.

  1. Healthy nuts for people who want to lower their blood pressure are therefore nuts without salt and without processed palm fat.

  1. The temperature used when roasting nuts also plays an important role in how healthy nuts are. Certain substances undergo a chemical reaction due to the heat, which makes them less healthy. If it is possible to control the temperature at which the nuts have been roasted, it is best to go for nuts that have been roasted with a temperature of between 120 and 160 degrees Celsius.

  2. The temperature used when roasting nuts also plays an important role in how healthy nuts are. Certain substances undergo a chemical reaction due to the heat, making them less healthy. If it is possible to control the temperature at which the nuts have been roasted, it is best to go for nuts that have been roasted with a temperature of between 120 and 160 degrees Celsius.

  1. For your health, nuts without salt and without palm fat are the healthiest when they are roasted between 120 and 160 degrees.

  2. For your health, nuts without salt and without palm fat are healthiest when roasted between 120 and 160 degrees.

Nuts and health

  1. Eating nuts is also very good for preventing cardiovascular disease. Research into the effects of nuts from trees and nuts from lower plants shows that eating nuts at least once a week has a good effect on preventing or reducing the metabolic syndrome.

  2. Eating nuts is also very good for fighting cardiovascular disease. Research into the effects of nuts from trees and nuts from lower plants shows that eating nuts at least once a week has a good effect on the prevention or reduction of the metabolic syndrome.

  1. That is a kind of combination of overweight, cholesterol and high blood pressure. So if you eat nuts at least once a week, you will have less problems with this. There was also a correlation, the more nuts people in this study ate, the better their weight, cholesterol and blood pressure were.

  1. The effectiveness is, however, less great with nuts that grow on trees, such as walnuts. But other nuts, such as almonds, had a greater effect.

  2. However, the effectiveness is less great with nuts that grow on trees, such as walnuts. But other nuts, such as almonds, had a greater effect.

Nutrients in nuts

  1. This healthy effect of the nuts is of course due to the nutrients they contain. To be healthy, it is important that your body gets the nutrition it needs to carry out all processes in the body properly.

  1. Your body needs vitamins, minerals and important fats to function properly. An example of such an important fat is omega 3.

  1. Where you eat fruit mainly for vitamins, you eat nuts mainly for minerals and fats.

  1. A handful of 100 grams nuts contains about 50 grams of fat, most of which is monounsaturated fat, followed by polyunsaturated fats.

  1. Unsaturated fats are especially important for our body, so eating nuts is very good for us.

  1. Well-known polyunsaturated fatty acids are omega 3 and omega 6. Omega 3, for example, is important for brain health and lowering cholesterol levels in the body. This ensures, among other things, that your veins remain flexible, which in turn has a beneficial effect on blood pressure.

  2. Well-known polyunsaturated fatty acids are omega 3 and omega 6. Omega 3, for example, is important for brain health and lowering cholesterol in the body. This ensures, among other things, that your veins remain flexible, which in turn has a beneficial effect on blood pressure.

  1. Nuts also contain vitamins, such as

Beta-carotene (vitamin A)

  1. Vitamin A is also important for lowering your blood pressure. This is because vitamin A is an important antioxidant that prevents inflammation and damage to the blood vessels. As a result, blood vessels retain their flexibility for longer and you have a lower blood pressure.

  2. Vitamin A is also important for lowering your blood pressure. This is because vitamin A is an important antioxidant that prevents inflammation and damage to the blood vessels. As a result, blood vessels retain their flexibility longer and you have a lower blood pressure.

B vitamins

  1. B vitamins play an important role in your body's metabolism. Without B vitamins it is very difficult to properly absorb nutrients and get energy from them.

Vitamin E

  1. Vitamin E is very important for lowering blood pressure. Research conducted in rats even shows that vitamin E can remove damage to the veins, which in turn reduces arteriosclerosis.

  1. Vitamin E is also often added to scarring ointments because it plays an important role in repairing the tissues in your body.

  1. Nuts contain a lot of minerals, such as:

Calcium

  1. Research that was carried out as early as the 1980s shows that people who eat less calcium often have a higher blood pressure than people who do eat calcium. So if you are a vegan and can only eat calcium from plant sources, eating nuts is very important to keep your blood pressure low and healthy.

Phosphorus

  1. Another mineral that is important for high blood pressure is phosphorus. This substance is necessary for all cells of your body because it is a building block. Research shows that people who eat more phosphorus are more likely to have lower blood pressure than people who consume less of it.

  1. Phosphorus from dairy products in particular helps to lower blood pressure, so nuts are not always necessary. However, this is an important source of phosphorus because it contains a relatively large amount.

Iron

  1. Iron also plays an important role in lowering blood pressure, but you have to be careful from which source you get it. Iron is also found in red meat, for example, but if you eat more of it, you get a higher blood pressure.

  1. Iron from other foods, such as nuts, actually lower blood pressure. If you eat more than 4.2 milligrams of iron daily, this has a blood pressure lowering effect. 100 grams of nuts already contain 3.4 milligrams of iron. Then you only have to eat some spinach and you are in the right place with regard to the positive effects on blood pressure.

Iodine

  1. Iodine is especially important for the functioning of your thyroid gland. Your thyroid gland plays an important role in hormones and enzymes in your body.

Potassium

  1. Potassium is also very abundant in nuts, as is phosphorus. This is very good for lowering high blood pressure where too much fluid is the main cause. Potassium ensures that your kidneys secrete more moisture from your body.

  1. This improves the fluid balance in your body. If you deflate a water balloon, the pressure on the balloon will also decrease. Your body will also “drain” a little more after eating more potassium, putting less pressure on your cardiovascular system.

Copper and zinc

  1. Copper and zinc are two important minerals. Fortunately, you do not need much of these two substances, but they are important for your heart and blood vessels. If you have too little of these two minerals and have them in the wrong ratio, it can lead to high blood pressure and other cardiovascular diseases.

  1. Fortunately, both minerals are more than sufficient in nuts and therefore nuts can also be very good for lowering high blood pressure.

Magnesium

  1. Magnesium is also a very important mineral for lowering blood pressure. This is partly because it plays a role in relaxing the muscles. This often also gives the blood more space, which lowers the pressure on the artery walls.

  1. Research conducted in the United Kingdom and the United States also shows that people who suffer from hyptertension often eat less magnesium than people with normal blood pressure.

  1. In addition, people often absorb less magnesium as they age. An extra handful of nuts will not hurt to be able to absorb more magnesium in your body again.

Selenium

  1. Selenium is a mineral that is not good for blood pressure, but there is very little of this in nuts. The other minerals that are very good for blood pressure are again present in excess in nuts. As a result, this negative mineral actually has no effect on blood pressure.

The anti-hypertensive health benefits of tree nuts

  1. Sometimes you do not want a nut mix, but you prefer a specific note because it is simply much better than other notes that are available. That is why I will also briefly discuss the effects of cashews, pecans, almonds, hazelnuts and walnuts against high blood pressure.

  1. Cashew nuts fall under the heading of nuts that come from a tree, tree nuts. The research quoted earlier in this article shows that tree nuts, like all other nuts, have a blood pressure lowering effect, but that this effect is lower than that of nuts that do not come from a tree. The effect is significant.

  1. Other research shows that cashew nuts, pecans, hazelnuts and almonds, among others, have a cholesterol-lowering effect. A nice side effect of this is that it is also good for preventing high blood pressure due to arteriosclerosis.

Blood pressure lowering recipes with nuts

  1. Nuts are very tasty and healthy, but there is one disadvantage to eating nuts. If you eat too many, it can make you fat again. It contains a lot of calories. Eating a handful of nuts a day is enough to enjoy the health benefits of the nut.

  1. To make sure you can easily eat a handful of nuts a day, without the temptation to just eat a whole bag of nuts and get 1000 calories. .

  1. Fruits such as apples and pears are great for lowering blood pressure. This is because apples and pears also contain a lot of potassium, which is good for lowering blood pressure. In addition, blueberries are a good ingredient for lowering blood pressure because of the antioxidants they contain. They also help protect the blood vessels from damage.

  1. Ingredients:

  1. Wash the apple and pear well and cut into pieces. Also remove the core. Put the pieces in a bowl. Also add a handful of blueberries and a handful of nuts. Stir well and you have a kind of fruit salad with nuts.

  1. You can of course also make a real salad to which you add the nuts. In this case you can use butter lettuce or lettuce. This lettuce variety has beautiful green leaves that already provide your plate with a lot of color. Moreover, the leaf green is also good for the liver. Add tuna for extra omega 3, onion for extra flavor and an anti-inflammatory effect and tomato for more vitamin C. A handful of nuts and you have a delicious Mediterranean salad, which is not out of place in Spain.

  1. In addition, the Mediterranean diet is also known for its antihypertensive properties.

  1. Ingredients:

  1. You can get a lettuce or butter lettuce prepackaged, after which you can put it directly in a deep plate or bowl. You can also get a fresh head and cut off the leaves you want to use. Wash the leaves well. Canned tuna can easily be added to this salad. Peel the outer layers of the onion and cut it into pieces. Add the pieces to the bowl with leaves and tuna. Wash the tomato and cut it into small pieces that you add to the salad. You can also buy cherry tomatoes if you find it easier. Now all you have to do is add a handful of nuts and you're done.

  1. Yes, you can also put nuts on top of your sandwich. For example, you grab a spelled or wholemeal bread. Then add some avocado for extra potassium and some smoked salmon for more omega 3. You can place pieces of nuts on this. I personally like walnuts very much with salmon. If you crush the nuts with the side of a knife you can make the topping slightly flatter. Enjoy your meal!

Finallyâ €!

  1. Eating nuts is very important for good health. Nuts have many benefits against cardiovascular disease, obesity and cholesterol. That is exactly why it is wise to eat nuts if your blood pressure is too high.

  1. Choose nuts without salt and without (processed) palm fat. These two ingredients have a negative effect on blood pressure.

  1. The minerals and unsaturated fats are the main ingredients for nuts that are responsible for lowering your blood pressure.

  1. Make sure you don't eat more than 2 handfuls of nuts a day, because they contain a lot of calories. To prevent you from just eating a bag of nuts, it is best to combine the nuts with meals, such as during your lunch in a salad or on your bread.

  1. What else can I do?

  1. Tired of taking medication to get rid of your high blood pressure? Are you looking for a natural and healthy way to normalize your blood pressure? Then you are in the right place! I wrote my book '29 Tips To Lower Your Blood Pressure 'especially for people like you!

  1. Download my book directly here!



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