High blood pressure, or hypertension, is a risk factor for a range of deadly complications, ranging from heart attacks to strokes.
Fortunately, smart dietary choices are one of the greatest weapons you can add to your arsenal of protection against a high reading.
Dr Sunni Patel, from Dish Dash Deets, has explained that adding certain seeds to your meals could help keep blood pressure in check.
He said: “In clinical studies, the consumption of certain seeds has been associated with improvements in heart health markers.
“They can help improve lipid profiles, reduce inflammation, lower blood pressure and support heart health.”
Hemp seeds
Packed with omega-3 and omega-6 fatty acids, hemp seeds can contribute to maintaining a healthy balance of fats in the body.
Dr Sunni said: “They also contain arginine, an amino acid that promotes the production of nitric oxide, which helps relax blood vessels and maintain healthy blood pressure.”
According to the Mayo Clinic, research has previously linked arginine to lower blood pressure readings in healthy people, people with mild blood pressure elevation, and in those with a type of high blood pressure that affects the arteries in the lungs and the right side of the heart.
Dr Sunni recommended eating around two to three tablespoons of the seeds daily, which is the equivalent of 30 to 45 grams.
Pumpkin seeds
Pumpkin seeds are a potent source of magnesium, which plays a “crucial role” in regulating blood pressure and supporting heart health.
“They also contain heart-healthy monounsaturated fats, fibre, and antioxidants,” the doctor added.
When it comes to the amount necessary to reap the health benefits, Dr Sunni shared to aim for approximately 30 to 60 grams of pumpkin seeds.
While adding the small foods to your meals could be a “positive step” towards better blood pressure, an overall healthy diet is key.
“It’s crucial to consider the overall quality of your diet and lifestyle choices, as [blood pressure management] is a multifactorial process,” the doctor added.