High Blood Pressure: 5 Nuts that will help to lower your BP reading

High Blood pressure aka hypertension is one of the common ailments across the world and is also one of the major causes of death. Also, it can lead to other life-threatening diseases related to heart, eyes, brain and kidney if not treated. Few reasons why people suffer from it are genes, poor lifestyle, chronic usage of alcohol among others. During this condition, a lot of strain is on the blood vessels and can even enlarge the heart. 

For the unversed, ideal blood pressure is around 90/60mmHg and 120/80mmHg. If you are BP reading is 140/90mmHg then you are suffering from hypertension. And, if you are reading is 90/60mmHg or lower than the same then it is a sign of low blood pressure.

Aside from medication, one can prevent or curb the high BP is by making a few lifestyle changes such as eating the right food items. One such food item today we are talking about is nuts. Health subject readers must be aware of these crunchy food items have great health benefits. But, many do not know that that nuts can aid in lowering your high BP readings.

1. Pistachios 
As per one of the studies, diets which include pistachios help in reducing systolic as well as diastolic blood pressure readings. It also affects the peripheral vascular responses to stress in adults. This nut is packed with minerals such as potassium, calcium, and magnesium and these are vital to lowering BP.

2. Almonds
Just like Pistachios, almonds also have a similar effect. These nuts are rich in magnesium, potassium and fiber. They also fall under the low saturated fat food category and when one have in moderation it can treat many illnesses such as cholesterol, diabetes and blood pressure among others.

3. Walnuts
Walnuts are another vital nut that people with high BP should include in the diet. As per studies, walnuts are rich in alpha-linolenic acid(ALA) a plant-based omega-3 and the same aids in lowering blood pressure.

4. Peanuts
Peanuts which also known as Sing is a powerhouse of magnesium and potassium and these minerals are known to have a positive effect on blood pressure. The fiber and protein content is also very helpful. Make sure you go for the unsalted one and have them in moderation.

5. Hazelnuts
Hazelnuts which are also known as cobnuts has very less saturated fat and one ounce of the nut has 46 milligrams of magnesium, 193 milligrams of potassium and 3 grams of fiber. And all these nutrients can affect the BP levels in a positive manner.

Nuts high Blood pressure should avoid
As per studies, Brazil nuts, cashews and macadamia nuts should be avoided as they are high in saturated fats which can lead to high cholesterol levels. Too much cholesterol in the blood can lead to its build-up on the sides of arteries and thus narrowing them.

Salted, flavored or any roasted nuts should also be avoided as we know salt is a white poison for high BP.
Make sure you eat the unsalted and unflavoured versions of the nuts and also check whether you are not allergic to them. It is best to consult a doctor before making any changes in the diet.