Efficacy of Almonds for Patients with Hypertension
Diseases of hypertension or high blood pressure lately more and more common in people of all age ranges. If blood pressure is too high, arterial walls will be forced to work even harder and this risks causing various types of cardiovascular disease. The main cause of hypertension is, of course, an unhealthy lifestyle and eating. Fortunately, this disease can be overcome and prevented by changing diet, including choosing the right snacks such as almonds. What are the benefits of almonds for people with hypertension?
The Benefits of almonds for hypertension
Unlike many people assume, a healthy eating pattern that is good for people with hypertension must not always be bland or uncomfortable. If you are usually looking for savory snacks such as potato chips, fried foods, or dried macaroni, it's time to replace your snack choices with healthier almonds that are also delicious on the tongue. Savory snacks that you often consume contain very high sodium and saturated fat. Your blood pressure will also increase due to these dangerous ingredients.
So for those of you who have high blood pressure, you should replace your salty snacks with almonds. You can also add a sprinkling of almonds to yogurt or oatmeal porridge. However, make sure that the almonds you choose don't contain added salt or flavorings. The natural taste of almonds is tasty, but the sodium content is very low (every 100 grams of almonds there is only 1 gram of sodium). In addition, these beans have various nutrients that are very useful for controlling blood pressure. The following are the nutritional content of almonds that are good for people with hypertension.
1. Single unsaturated fats
There are two types of fat that you need to consider, namely saturated fat and unsaturated fat. Both will have different effects on your blood pressure. Eating foods that are rich in saturated fats will worsen your hypertension condition while unsaturated fats are actually good for lowering blood pressure.
Almonds are rich in monounsaturated fat and have very little saturated fat content. Every 100 grams of almonds there are 31 grams of monounsaturated fat and only 3 grams of saturated fat. Unsaturated fat in cholesterol serves to reduce inflammation in the arteries. In addition, almonds do not contain cholesterol at all so it is safe for the health of your heart and blood vessels, and effective for overcoming hypertension.
2. Fiber
A study conducted by experts at Tulane University School of Medicine, United States, revealed that a diet rich in fiber can help people with hypertension reduce blood pressure in significant amounts. The study, published in the Journal of Hypertension, also proves that fiber found in natural food sources such as fruits, vegetables, and nuts can reduce systolic and diastolic pressure, which often causes unstable or increased blood pressure.
To meet your fiber needs in addition to fruits and vegetables, you can eat roasted almonds that are free of extra flavor. Every 100 grams of almonds contains 12 grams of fiber. This dish can meet 48% of your fiber needs in one day. In addition, the high fiber content in almonds can help you lose weight, thereby reducing the risk of hypertension.
3. Potassium
Potassium in almonds is highly recommended for people with hypertension because this type of mineral is able to maintain blood pressure balance. The function of potassium for the body is to reduce the harmful effects of sodium on the body. However, that does not mean if you eat foods that are rich in potassium then you can add salt or sodium content in your diet.
Every 100 grams of roasted almonds without salt or extra flavor contains very high potassium, which is 705 milligrams. Potassium from 100 grams of almonds can meet 20% of adult potassium needs in one day. This figure is in accordance with the DASH (Dietary Approaches to Stop Hypertension) dietary guidelines recommended for people with hypertension.
4. Alpha-tocopherol compounds
In almonds, there are compounds that are useful for controlling hypertension. This compound is called alpha-tocopherol. Eating almonds on a regular basis is proven to be able to increase levels of this compound in your body so that plasma lipid levels will decrease. Excessive plasma lipid risks triggering your blood pressure to rise.
The Benefits of almonds for hypertension
Unlike many people assume, a healthy eating pattern that is good for people with hypertension must not always be bland or uncomfortable. If you are usually looking for savory snacks such as potato chips, fried foods, or dried macaroni, it's time to replace your snack choices with healthier almonds that are also delicious on the tongue. Savory snacks that you often consume contain very high sodium and saturated fat. Your blood pressure will also increase due to these dangerous ingredients.
So for those of you who have high blood pressure, you should replace your salty snacks with almonds. You can also add a sprinkling of almonds to yogurt or oatmeal porridge. However, make sure that the almonds you choose don't contain added salt or flavorings. The natural taste of almonds is tasty, but the sodium content is very low (every 100 grams of almonds there is only 1 gram of sodium). In addition, these beans have various nutrients that are very useful for controlling blood pressure. The following are the nutritional content of almonds that are good for people with hypertension.
1. Single unsaturated fats
There are two types of fat that you need to consider, namely saturated fat and unsaturated fat. Both will have different effects on your blood pressure. Eating foods that are rich in saturated fats will worsen your hypertension condition while unsaturated fats are actually good for lowering blood pressure.
Almonds are rich in monounsaturated fat and have very little saturated fat content. Every 100 grams of almonds there are 31 grams of monounsaturated fat and only 3 grams of saturated fat. Unsaturated fat in cholesterol serves to reduce inflammation in the arteries. In addition, almonds do not contain cholesterol at all so it is safe for the health of your heart and blood vessels, and effective for overcoming hypertension.
2. Fiber
A study conducted by experts at Tulane University School of Medicine, United States, revealed that a diet rich in fiber can help people with hypertension reduce blood pressure in significant amounts. The study, published in the Journal of Hypertension, also proves that fiber found in natural food sources such as fruits, vegetables, and nuts can reduce systolic and diastolic pressure, which often causes unstable or increased blood pressure.
To meet your fiber needs in addition to fruits and vegetables, you can eat roasted almonds that are free of extra flavor. Every 100 grams of almonds contains 12 grams of fiber. This dish can meet 48% of your fiber needs in one day. In addition, the high fiber content in almonds can help you lose weight, thereby reducing the risk of hypertension.
3. Potassium
Potassium in almonds is highly recommended for people with hypertension because this type of mineral is able to maintain blood pressure balance. The function of potassium for the body is to reduce the harmful effects of sodium on the body. However, that does not mean if you eat foods that are rich in potassium then you can add salt or sodium content in your diet.
Every 100 grams of roasted almonds without salt or extra flavor contains very high potassium, which is 705 milligrams. Potassium from 100 grams of almonds can meet 20% of adult potassium needs in one day. This figure is in accordance with the DASH (Dietary Approaches to Stop Hypertension) dietary guidelines recommended for people with hypertension.
4. Alpha-tocopherol compounds
In almonds, there are compounds that are useful for controlling hypertension. This compound is called alpha-tocopherol. Eating almonds on a regular basis is proven to be able to increase levels of this compound in your body so that plasma lipid levels will decrease. Excessive plasma lipid risks triggering your blood pressure to rise.
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