Dear reader,

I am here to help you. I want to share with you something that is so simple, yet so effective: a diet rich in dry fruits. It’s not just good for your heart—it’s also good for your blood pressure.

Dry fruits are a great source of fiber, which helps your body digest food better and get rid of waste more efficiently. They’re also high in potassium, which helps regulate your blood pressure naturally without requiring any medication.

So how can you incorporate these foods into your diet? Here are some ideas!

When you have high blood pressure, it’s hard to find the time and energy to keep on top of your health. You might spend all day at work or school, and when you get home, there are so many other things that need your attention and energy.

But you can’t afford to put off taking care of yourself—and that includes eating properly. If you’re looking for a way to add some new foods into your diet without having to do too much extra work, consider trying out dry fruits as part of your daily routine.

Dry fruits for high bp

The consumption of dried fruits is a healthy habit. They are rich in vitamins, minerals and fiber that can prevent cardiovascular diseases.

Dried fruits are also an excellent alternative to unhealthy snacks such as chips or cookies. They contain fewer calories than other snacks and are free of trans fats. In addition, they provide an excellent source of fiber, which helps to lower cholesterol levels and prevent constipation.

We are all aware of the fact that high blood pressure is a major cause of heart disease and stroke. It is also known that certain foods can lower blood pressure. However, there is no evidence that just eating fruits and vegetables will help you lower your blood pressure.

Prunes (sukhe ber) The high potassium content of prunes is the main reason for the anti-hypertensive action of these dry fruits (dried version of plums). A single dose of prunes soaked in water results in a significant reduction of blood pressure levels among hypertensive individuals.

health, and they’re ones you might not expect!

Dry fruits are one of these unexpected sources of nutrients that can help lower your blood pressure. They’re a great source of magnesium and potassium, two minerals known to help reduce hypertension symptoms. Plus, they’re full of fiber and B vitamins, which also contribute to lowering blood pressure.

Your health is the most important thing in your life, and it’s easy to forget that when you’re busy managing a career, maintaining relationships, and taking care of yourself. It’s even easier to forget what’s going on with your body when you’re not feeling good.

That’s why it’s so important to keep an eye on your blood pressure—and what better way than with these delicious dry fruits?

Dry fruits for high blood pressure patients

As a person with high blood pressure, you have to be careful about what you eat. It is recommended that you avoid salt, red meat and processed foods. However, there are some foods that you can eat without worrying about the effect on your blood pressure. One of these is dry fruit.

Can people with hypertension eat nuts?
Nuts are not only rich in taste but are also very beneficial for people suffering from hypertension.
Written by Bhavyajyoti Chilukoti | Published : August 18, 2014 1:11 PM IST

Hypertension or high blood pressure is one of the clinical conditions that is currently on the rise. Owing to the current scenarios of unhealthy eating habits and sedentary lifestyle, adults (30 40 years) and children as young as 14 years of age are suffering from this disease. This health complication can be effectively managed as well as prevented by including healthy foods into your diet plan. One such effective way to manage blood pressure levels in the body is through the consumption of dry fruits.

Dry fruits or nuts contain high levels of dietary fibre, in addition to a myriad range of health beneficial nutrients that help in controlling blood pressure levels within the normal range. Almost all dry fruits are found to be effective in lowering your blood pressure levels. Here are the top 4 popular nuts good for hypertensive patients
Stay

Cashew nuts (Kaju) These are considered to be a perfect natural remedy to lower your blood pressure levels. They contain low levels of sodium and high amounts of potassium aiding in the management of blood pressure. Read more about the health benefits of cashewnuts.

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8 Health Benefits Of Prunes Or Dried Plums
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Pistachios (pista) They are rich in fibre content and low in calories, in addition to being loaded with antioxidants. Eating a handful of pistas on a daily basis significantly lowers your blood pressure levels along with rendering other health benefits. Read about health benefits of pistas.

Almonds (badam) These nuts are rich in a compound called alpha tocopherol that plays a key role in maintaining blood pressure levels in the body. Regular consumption of almonds significantly lowers, as well as controls blood pressure, especially in men aged 30 to 70 years. Read to know more about health benefits of almonds.

Prunes (sukhe ber) The high potassium content of prunes is the main reason for the anti-hypertensive action of these dry fruits (dried version of plums). A single dose of prunes soaked in water results in a significant reduction of blood pressure levels among hypertensive individuals. Read more about health benefits of prunes.

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High Blood Pressure: 4 Foods to Eat

The right foods can help lower blood pressure and prevent hypertension (high blood pressure). The Singapore General Hospital (SGH) Dietetics Department shares the types of foods that should be on your plate.

 HIGH FIBRE FOODSsuch as fresh vegetables and fruits are effective in keeping blood pressure under control. The Health Promotion Board recommends consuming a minimum of 2 + 2 servings of fruit and vegetables daily.

Continued from previous page.

Mr Gary Chiah, Senior Dietitian at the Department of Dietetics, Singapore General Hospital (SGH), a member of the SingHealth group shares tips on the best foods to lower high blood pressure.

More fibre
High blood pressure can be kept under control with fresh vegetables and fruits. HPB recommends a minimum of 2 + 2 servings of fruit and vegetables per day. One serving of fruit is equivalent to one small fruit, 1 medium banana, 10 grapes or ¼ cup of dried fruits. One serving of vegetables is 100 g (or ¾ of a mug) of cooked vegetables.
Consume more magnesium-rich foods
Magnesium can help in lowering high blood pressure. Green leafy vegetables, seeds and nuts (e.g. almonds, cashew nuts, sunflower seeds and pumpkin seeds) are good sources of magnesium. Seeds and nuts also contain heart-healthy fats. It is unnecessary to take additional magnesium supplements. Just be sure to include magnesium-rich foods in your meals.
Whole grains
People with high blood pressure should eat more whole grain foods as they contain fibre, potassium and magnesium. Substitute white rice and refined noodles with whole grain products like brown rice and whole wheat noodles.
Eat more potassium-rich foods
When you have high blood pressure, make sure you eat sufficient fruits and vegetables as they are rich in potassium. For vegetables, you could choose peas, greens, tomatoes, spinach and potatoes. Fruits such as bananas and oranges and dried fruits such as raisins, apricots, prunes and dates are also high in potassium. Remember to get your potassium from food, not supplements, to avoid any risk of overdose.

See the previous page for foods to avoid for high blood pressure.

High Blood Pressure: 3 Foods to Avoid

High blood pressure (hypertension) can be lowered by making healthier food choices. The Singapore General Hospital (SGH) Dietetics Department, shares the types of foods to avoid for high blood pressure.
7 Food Tips for High Blood Pressure
 HIGH BLOOD PRESSURE and its complications can be prevented by cuting down consumption of salt, alcohol and fat.
High blood pressure complications can be avoided
You have high blood pressure, or hypertension, if your blood pressure reading is persistently 140/90 mm Hg or higher. If left unchecked, hypertension can cause stroke, heart attack and kidney failure, amongst other complications.

Some risk factors for high blood pressure, such as age and family history, cannot be controlled. However, many other factors can be managed. For example, you can change your food choices.

8 in 10 Singaporeans eat too much salt!
According to the Health Promotion Board (HPB), as many as eight out of 10 Singaporeans are consuming more than the daily recommended allowance of 2,000mg of sodium. “That’s about 1 teaspoon of salt, or 5g, but Singaporeans are consuming 8.3g of salt on average,” says Mr Gary Chiah, Senior Dietitian at the Department of Dietetics, Singapore General Hospital (SGH), a member of the SingHealth group.

Indeed, it’s all too easy to consume too much salt when eating out in Singapore. The tasty gravies, curries, soups and sauces added to your plate of rice and noodles are often high in salt and should be avoided. But beyond cutting out excess sodium, there are also other ways you can tweak your diet to better control or reduce your risk of hypertension.

3 Foods to avoid for high blood pressure
Sodium (Salt)
When eating out, ask for no or less gravy with your economy rice. Also, have less soups, dipping sauces and creamy salad dressings.
Avoid canned foods and soups as they tend to contain lots of sodium. Canned beans for example, can contain as much as 500mg of sodium per serving. However, there are some canned foods with lower sodium content. Look out for foods that come with the healthier choice logo.
Frozen peas and pasteurized milk are fine, but potato chips, processed meats (bacon, ham, luncheon meat) and frozen dinners are all too high in sodium.
Alcohol
Too much alcohol will raise your blood pressure. HPB recommends that women should have a maximum of two standard drinks per day. Men can have up to three drinks per day. A standard drink refers to 2/3 of a small can of regular beer (220ml), a small glass of wine (100ml) or one nip of spirit (30ml).

Fatty foods (High in saturated fats)
Hypertension (high blood pressure) is likely to happen when you’re overweight. Asians should aim for a healthy BMI of 18.5 to 22.9 and keep their waistline trim. Asian men with a waist circumference over 91 cm and Asian women with a waistline over 81 cm have a higher risk of hypertension.

One good way to lose weight is to reduce your fat intake. One gram of fat contains 9 calories. Carbohydrates and protein contain less than half these calories. Therefore, you can reduce your calorie intake by cutting down on deep fried foods, cream and pastries.

It’s especially important to reduce saturated fats which increase the risk of clog arteries. Saturated fats are found in red meat, full-fat dairy products and oils rich in saturated fat e.g. coconut oil. Choose fish, lean cuts of meat, skinless poultry and low-fat milk instead.

Is cashew nuts good for high blood pressure

Nuts have recently gained the reputation of superfoods, thanks to the health benefits they have to offer. One such nut is cashew nut that is known to reduce your blood pressure and further improve the level of good cholesterol.

Cashew Nuts May Improve Blood Pressure And Good Cholesterol Levels, Study Reveals
According to the new study published in the Journal of Nutrition, nuts are rich in mono-unsaturated fats and poly-unsaturated fats, which are deemed as good fats.
FoodNDTV Food DeskUpdated: February 05, 2018 5:10 pm IST
Cashew Nuts May Improve Blood Pressure And Good Cholesterol Levels, Study Reveals

Nuts have recently gained the reputation of superfoods, thanks to the health benefits they have to offer. One such nut is cashew nut that is known to reduce your blood pressure and further improve the level of good cholesterol. According to the new study published in the Journal of Nutrition, nuts are rich in mono-unsaturated fats and poly-unsaturated fats, which are deemed as good fats. The findings are based on a study of 300 people in Chennai with type-2 diabetes. Half of them were asked to consume 30 grams of unsalted, raw, broken cashews every day.At the end of the three months, various parameters were studied, which included- their blood pressure, usually high among diabetics- had dropped by five millimeters. Their high density lipoprotein level dubbed the good cholesterol had increased by two milligram. There was no negative impact on the body weight or blood sugar levels. While studies have shown the benefits of other nuts like almonds and walnuts, little has been done on cashews, considered a rich nut that adds to the flavour to Indian curries and sweets.
Here are some other nuts that you should definitely give a chance-

Almonds

Almonds are high in mono-unsaturated fats that have been associated with reduced risk of heart disease. They contain the most fiber and are the richest source of vitamin E, which is a powerful antioxidant.

Walnuts

Walnuts are a great way to load up on healthy unsaturated fats. Adding walnuts to your diet may help you to maintain your ideal weight over time. They are loaded with antioxidants that help protect the body from various health hazards like heart diseases, cellular damage, premature aging and more.

Peanuts

Although peanuts do not belong from the nut family, however they have all the qualities that a nut has. They are rich in mono-unsaturated fats that are great for heart health. They are also rich in manganese, vitamin E and folate.

Pistachios

Pistas have the least amount of calories that will help maintain your weight. They contain I-arginine that makes the lining of your arteries more flexible thereby reducing the chances of developing blood clots that could cause heart attacks and vitamin E that is a much needed antioxidant for the body.

Cashews may help lower your blood pressure, improve cholesterolHealth
Updated Feb 05, 2018 | 13:35 IST | Times Now Digital
A recent study has found that cashews can help lower high blood pressure and improve the level of ‘good cholesterol’ (HDL).
Cashews may help lower your blood pressure, improve cholesterolRepresentational image
Chennai: A recent study has found that cashew nuts can help lower high blood pressure and improve the level of ‘good cholesterol’ (HDL). The findings are based on on a study of 300 people in Chennai who have been diagnosed with type-2 diabetes. Earlier, research has shown that eating more nuts, such as cashews, can lower your risk for cardiovascular disease.

“It was earlier believed that all nuts were bad as they contain quite a lot of calories and people thought taking nuts would result in increased weight and high cholesterol. However, during the last decade or so, the nutritional value of nuts (almonds, pistachios and walnuts) and their health benefits have been proved by many studies. This particular study was done on cashew consumption among diabetics,” Dr V Mohan, director, Madras Diabetes Research Foundation (MDRF), Chennai, and lead author of the study was quoted as saying. Read: Eat nuts to lose weight, stave off obesity risk

In the study, half of the participants were asked to consume 30 grams of unsalted, raw, broken cashew nuts a day. At the end of three months, the researchers analaysed various parameters, such as their blood pressure, cholesterol level, etc. In addition to their medication, the participants were asked to follow a standard diabetic diet of 1,400 calories, with 60-65% of energy coming from carbohydrates, 15-25% from fat, and the rest from protein.

One Major Effect of Eating Cashews, Says Science
All the more reason to stock up on this nut!
Erin Yarnall
By Erin Yarnall
Published on August 14, 2021 | 7:47 AM
FACT CHECKED BY
KIERSTEN HICKMAN
cashews
Shutterstock
When you’re looking for a crunchy snack, cashews almost always serve as a great option. Cashews are native to South America and the Caribbean, but can be enjoyed throughout the world as a healthy snack. Not only does eating cashews help with hunger pangs, but they can also help improve your health.

Many people who are looking to have a healthier diet opt for plant-based products, and cashews are increasingly popular as a vegan alternative to many dairy products. These nuts can be made into milk, cream cheese, cream, butter and they can even be made into a cashew butter and raspberry smoothie. (Related: 11 Misconceptions About Plant-Based Eating You Shouldn’t Believe)

3 side effects of eating too much fiber
In addition to all of that, cashews have several health benefits linked to them, including one major effect, as regularly eating heart-healthy nuts like cashews could lead to lower blood pressure.

Valentina Duong, RD, recommends eating a handful of cashews on most days to see the most heart-friendly benefits that will lead to lowered blood pressure.

“Cashew nuts have been linked to improved triglyceride levels and reduced systolic and diastolic blood pressure,” Duong says. “This has a meaningful effect on heart disease risk. Therefore, choosing to include cashews into your diet regularly can help protect your heart in the long run.”

Low blood pressure and the consumption of cashews are also linked in a study from the Shiraz University of Medical Sciences. The study says that heart issues, including blood pressure, can be controlled through adjustments in diet, including making modifications such as consuming more raw cashews. The study says that incorporating cashews into your diet can “improve TG levels as well as systolic and diastolic blood pressure with no significant effects on other cardiometabolic factors.”

While cashews themselves are healthy and are evidenced to contribute to lower blood pressure, they can also have the reverse effect, high blood pressure, depending upon how you consume them. Many stores have pre-packaged cashews which come salted, and a study from the Cleveland Clinic linked consuming foods with excess salt to high blood pressure, as the sodium from the salt holds extra water, which can lead to more stress being put on your heart and blood vessels, according to the study.

When purchasing pre-packaged containers of cashews, make sure to check out the salt content to help ensure that you’re not consuming anything that could put your blood pressure at risk.

Get even more healthy tips straight to your inbox by signing up for our newsletter! After, read these next:

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Consumption of cashew nuts does not influence blood lipids or other markers of cardiovascular disease in humans: a randomized controlled trial
David J Baer 1, Janet A Novotny 1
Affiliations expand
PMID: 30753323 DOI: 10.1093/ajcn/nqy242
Abstract
Background: The US Food and Drug Administration (FDA) approved a qualified health claim for tree nuts and reduction of cardiovascular disease. However, cashews are excluded from that claim due to their content of saturated fats, which is predominantly stearic acid. Because stearic acid is neutral with respect to blood lipids, several studies have been conducted to test the effect of cashew nuts on blood lipids, and these studies have produced conflicting results.

Objectives: The aim of this study was to conduct a highly controlled intervention to determine the effect of cashews fed at the amount specified in the health claim on risk factors for cardiovascular disease.

Methods: A total of 42 adults participated in a controlled-feeding study conducted as a randomized crossover trial with 2 treatment phases. The volunteers were provided the same base diet in both treatment phases, with no additions during the control phase and with the addition of 1.5 servings (42 g) of cashews/d for the cashew nut phase. During the cashew nut phase, the amount of all foods was decreased proportionally to achieve isocaloric overall diets in the 2 phases. After 4 wk of intervention, assessments included blood lipids, blood pressure, central (aortic) pressure, augmentation index, blood glucose, endothelin, proprotein convertase subtilisin/kexin type 9 (PCSK9), adhesion molecules, and clotting and inflammatory factors.

Results: There were no significant differences in blood lipids, blood pressure, augmentation index, blood glucose, endothelin, adhesion molecules, or clotting factors in this weight-stable cohort. PCSK9 was significantly decreased after cashew consumption, although there was no change in LDL cholesterol.

Conclusions: Consumption of 1.5 servings of cashew nuts/d, the amount associated with the FDA qualified health claim for tree nuts and cardiovascular disease, did not positively or adversely affect any of the primary risk factors for cardiovascular disease. This trial was registered at clinicaltrials.gov as NCT02628171.

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Dry fruits for high bp

Dry fruits for high bp

High Blood Pressure: 4 Foods to Eat

Is cashew nuts good for high blood pressure

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