Monday, May 14, 2018 by Michelle Simmons
If you have high blood pressure, eat 10 walnuts every day, as a study found that it can significantly lower your blood pressure.
A team of researchers from the University of Wollongong, School of Medicine in Australia wanted to evaluate the effect of personalized dietary advice and a food supplement of 30 grams of walnuts each day on blood pressure in the intensive phase of a weight-loss trial.
In the study, 377 participants were randomly divided into three dietary groups: general dietary advice or the control group, individualized advice, or intervention group supplemented with 30 grams of walnuts per day. The research team analyzed their dietary intake through self-reported diet history interviews conducted by accredited practicing dietitians. They also used urinary sodium and potassium excretion as biomarkers for estimation of dietary sodium and potassium intake.
Results revealed that after three months, participants in all three groups lost weight significantly. However, the systolic blood pressure and diastolic blood pressure reductions were greatest in the participants who were given personalized dietary advice together with a daily supplement of walnuts.
“Dietary patterns, key foods such as nuts and dietary levels of nutrients such as sodium and potassium can all affect BP [blood pressure], but these effects are also inter-related,” the researchers wrote. “The present analysis showed that individualized dietary advice, strengthened by a daily supplement of a healthy food, 30 grams walnuts, resulted in greater decrease in urinary Na:K [sodium-to-potassium] ratio, a parameter associated with lower BP.”
Walnuts, the fruits of the walnut tree, are described as wrinkly, globe-like nuts that grow in a hard shell, which when opened reveals the walnut. Then, this is divided in two — which is why they are often seen as flat segments. Walnuts are typically eaten raw or roasted.
Similar to all nuts, walnuts contain good fats, such as monounsaturated and polyunsaturated fats. In addition, they are a good source of the essential fatty acid omega-3. They are also good sources of iron, selenium, calcium, zinc, vitamin E, and several B vitamins. Eating these nuts is beneficial for your health. Here are some of the health benefits walnuts can provide:
Read more news stories and studies on the circulatory system by going to Heart.news.