I think it’s fairly well known that walnuts provide some heart health benefits, but were you aware pistachio’s can be a good choice as well?
Pistachios are a good source of many nutrients, vitamins, and minerals.
A 1 ounce (28 grams) serving of pistachios provides:
170 calories
6 grams protein
2.9 grams fiber
73.4 mg omega 3 fatty acids
59.9 mg phytosterols
Pistachios are also a good source of copper, manganese, vitamin B6, thiamin, magnesium, and phosphorous. They also provide lutein and zeaxanthin, two carotenoids associated with a lower risk of age-related macular degeneration.
But, how do pistachios positively impact cholesterol and heart health?
Here are 3 foods containing nutrients that promote a lower blood pressure:
1. Sweet potatoes
Sweet potatoes are a rick source of potassium. Adequate potassium intake is essential to balance sodium and promote a lower blood pressure. The recommended ratio of potassium to sodium is 5:1. Increasing potassium intake can result in a blood pressure reduction of ~5 mm Hg systolic and ~2.5 mm Hg diastolic.
1. Reduce your SODIUM intake.
Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Simply reducing your sodium intake to 2.3 grams (6 g table salt) daily can decrease your blood pressure.
The average American consumes considerably more sodium than recommended, often more than double the suggested daily limit.
To be heart healthy, sodium intake should be reduced to less than 2,300 mg (1 teaspoon) daily.
Quick tips to cut back on sodium:
If you have high blood pressure or want to take steps to prevent high blood pressure, it’s very important you balance your intake of sodium and potassium. The more potassium in your diet and the lower the sodium, the better your blood pressure will be.
The typical American diet contains 3.6 grams of sodium daily, while the current guidelines recommend limiting sodium to 2.3 grams or less daily (~1 teaspoon). Many Americans are deficient on potassium intake with various causes of low potassium. Currently dietary guidelines recommend 4.7 grams of potassium each day. Good potassium sources include bananas, potatoes, cantaloupe, dates, nuts, oranges, and green leafy vegetables.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
I’m frequently asked how to lower diastolic (bottom number) blood pressure, so I wanted to give you some good tips to see results.
First of all, you need to have a solid foundation in place that supports a low blood pressure. If you’re not sure what this entails visit Natural Ways to Lower Blood Pressure.
It’s important that your potassium, calcium, and magnesium intakes are adequate. Studies show that potassium can reduce diastolic blood pressure 2.5 mmHg, calcium 1.5 mmHg, and magnesium 3.4 mmHg.
Don’t forget omega 3 fatty acids. Studies show that consuming fish for one meal everyday decreases diastolic blood pressure 3.0 mmHg. Fish oil supplements are also and option.
With any supplement or nutrient – don’t go overboard! More is not necessarily better.
All the best,
Lisa Nelson RD
https://lisanelsonrd.com
Today is World Heart Day, so I want to give nine steps that will lead to high blood pressure control and ultimately heart health!
If you live with high blood pressure, you’re familiar with the side effects of anti-hypertensive medications. Fortunately, lifestyle plays a powerful role in blood pressure control too. These nine habits work alongside whatever your doctor has prescribed, not in place of it.
Here are 9 steps that will start you towards blood pressure control.
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