Eat well - eat healthy: 7 types of nuts good for people with high blood pressure

Specialist Doctor 2 Huynh Tan Vu (Daytime Treatment Unit, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Facility 3) said that high blood pressure is a disease that often does not cause obvious symptoms but silently and seriously affects blood vessels, heart, kidneys, brain and eyes.

"In traditional medicine, blood pressure is closely related to internal organs such as the liver, kidneys and spleen. Eating in moderation and choosing the right foods not only focuses on calming the liver and nourishing yang, but also combines nourishing kidney yin and strengthening the spleen to achieve sustainable results," said Dr. Vu.

Below are some nuts that are good for people with high blood pressure.

1. Almonds

Almonds are a rich source of magnesium and potassium - two important minerals that help dilate blood vessels, stabilize blood pressure and improve cardiovascular function.

How to use: Eat 5-10 raw seeds per day, or soak overnight. Can be sprinkled on porridge, yogurt or salad.

Doctor Vu recommends choosing unsalted, unoiled varieties, because salt and oil will be counterproductive.

Almonds are a rich source of magnesium and potassium.

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2. Chia seeds and benefits for people with high blood pressure that you cannot ignore

Chia seeds contain plant-based omega-3 fatty acids, soluble fiber, calcium, and antioxidants — all of which are good for blood vessels, lowering cholesterol, and regulating blood pressure.

How to use: Soak 1 teaspoon of chia seeds in warm water, milk or smoothie, wait 10 minutes for it to bloom and then use. Drink 1-2 times a day, especially good in the morning. You can add a few slices of fresh lemon to help enhance the flavor and support detoxification.

3. Walnuts

Walnuts are rich in omega-3, vitamin E and natural anti-inflammatory properties. Many studies show that eating walnuts regularly helps reduce the risk of stroke and regulate blood pressure in the elderly.

How to use: Eat 4-6 seeds/day. Can be used as a snack, mixed into oatmeal or salad. Note that if you are just starting out, you should eat small amounts to avoid indigestion.

4. Sunflower seeds (unsalted)

It may sound surprising, but unsalted sunflower seeds are an excellent source of vitamin E, magnesium, and plant protein — all of which can improve heart function and blood pressure.

Can be used as a snack instead of candy or snacks. Only use the dry roasted type without salt, 1-2 tablespoons each time.

5. Flaxseed

Flaxseeds are rich in lignans, plant compounds that have been shown to lower both systolic and diastolic blood pressure. Additionally, the omega-3 fatty acids in flaxseeds are also good for the heart.

How to use: Should use ground form for better absorption by the body. Mix into smoothies, yogurt, oatmeal or morning porridge.

"Always choose whole nuts, without salt or sugar. Use nuts as a healthy snack, not a complete replacement for main meals. Drink plenty of water and combine with a moderate lifestyle (sleep early, exercise lightly, control stress). People with kidney disease should consult a doctor before eating a lot of nuts with high potassium content," Dr. Vu noted.

Black sesame is sweet and neutral.

PHOTO. LE CAM

6. Black sesame seeds

Black sesame is sweet, neutral, and affects the liver, kidneys, and large intestine. It has the effect of nourishing the liver and kidneys, nourishing blood, laxative, treating constipation, darkening hair, and brightening eyes. Black sesame is rich in unsaturated fatty acids, calcium, and iron - good for people with high blood pressure, anemia, weakness, and constipation - common problems in the elderly.

We can mix black sesame powder with honey or cook black sesame porridge - sticky rice. In addition, we can roast, grind, mix with milk or cereal powder.

7. Lotus seeds

According to Oriental medicine, lotus seeds are sweet, neutral, affect the heart, spleen, and kidneys, have the effect of nourishing the heart, calming the mind (helping sleep well, reducing anxiety), strengthening the spleen and stomach, increasing digestion, nourishing the kidneys and consolidating essence, especially good for the elderly.

People with high blood pressure often have insomnia, anxiety, and rapid heartbeat - lotus seeds help regulate the mind, promote deeper sleep, and thereby stabilize blood pressure.

How to use: Use lotus seeds to cook porridge or stew soup with lean meat. You can use dried or fresh lotus seeds, remove the lotus heart if you are afraid of bitterness.

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Source: https://thanhnien.vn/an-ngon-an-khoe-7-loai-hat-tot-cho-nguoi-cao-huet-ap-185250420211124005.htm