Eating Almonds in High Blood Pressure: Is it SAFE or Not?

Short Answer: Almonds are good for high blood pressure. Because they have magnesium and potassium, and they can relax blood vessels and lower blood pressure.

High blood pressure is a condition that affects your heart and blood vessels.

In high blood pressure, your blood exerts too much force against the walls of your arteries.

This can lead to various health problems, such as heart attack, stroke, kidney disease, and vision loss.

One of the key factors in managing high blood pressure is diet.

What you consume can affect your blood pressure levels, which can impact your heart health and overall well-being.

To effectively manage high blood pressure, you should consume potassium and magnesium rich foods like bananas, spinach, and beans and avoid sodium and saturated fat rich foods like processed meats, cheese, and baked goods.

Now, almonds are edible seeds of the almond tree. They are usually eaten raw or roasted. They are also used to produce products like almond milk, oil, butter, flour, paste, or marzipan.

Almonds are good for high blood pressure because they contain magnesium and potassium.

One ounce (28 grams) of almonds can give you 18% of the daily value (DV) of magnesium and 7% of the DV of potassium.

Magnesium can increase nitric oxide production that can help relax blood vessels and lower blood pressure.

Potassium can promote sodium excretion through urine, which can also help the blood vessels to relax and lower blood pressure³.

Furthermore, almonds are a source of healthy fats and fiber.

Healthy fats can lower LDL (bad) cholesterol levels and prevent plaque buildup in the arteries. Fiber can lower blood pressure by reducing inflammation and oxidative stress.

You can eat one ounce (28 grams) of almonds per day safely. More than that can cause weight gain, digestive issues, or allergic reactions.

Also, you shouldn’t eat almonds if you have nut allergies or kidney problems to prevent anaphylaxis or hyperkalemia.

Because almonds can trigger a severe allergic reaction in some people or increase potassium levels in the blood too much in people with impaired kidney function.

You can buy fresh almonds in your local market or can order them from online.

Always choose raw or dry-roasted almonds without added salt or sugar.

Because salted or candied almonds can increase your sodium or sugar intake and negate the benefits of almonds. You can store them in an airtight container in a cool and dry place for up to a year.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, and stress management, is key to managing high blood pressure effectively.

I always recommend my high blood pressure patients to follow a high blood pressure-friendly diet to improve their heart health and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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