High blood pressure: Lifestyle changes to reduce reading

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High blood pressure, also known as hypertension, is thought to impact around 31 percent of UK men and 26 percent of UK women according to Blood Pressure UK. While hypertension can be fatal if left untreated, there are also several lifestyle changes people can make to reduce their risk.

Often this means eliminating certain things from your diet, however, it can also mean adding in more nutritious foods.

According to consultant dietitian Sian Porter, adding walnuts into your diet could be the key.

How can walnuts reduce the risk of high blood pressure?

The benefit of walnuts is thought to be down to a combination of “bioactive compounds, fatty acids and dietary fibre” found in protein-filled nuts.

Walnuts are estimated to offer around 15g of protein per every 100g.

Ms Porter, who works with California Walnuts, explained that research shows those with higher blood pressure who eat walnuts as part of a healthy diet could see significant changes to their blood pressure.

She told Express.co.uk: “Eating whole walnuts as part of a diet low in saturated fat may help improve central blood pressure in those at risk for heart disease, compared to a low saturated fat diet with omega-3 ALA from vegetable oil.

The research was carried out on 45 men and women who were overweight and obese (body mass index 25–40), aged 30 to 65 years, who had LDL-C between the 50th and 90th percentiles from a nationally representative sample.”

A second study also revealed the link between improved heart and gut health following the consumption of walnuts as part of a balanced diet.

Ms Porter explained: “A recent study has shown that there may be a connection between heart and gut health aided by the consumption of walnuts.

“The randomised, crossover, controlled-feeding trial assessed gut microbiota of 42 adults at cardiovascular risk comparing a standard Western diet with a diet containing whole walnuts, a fatty acid–matched diet devoid of walnuts. and a diet replacing ALA with oleic acid without walnuts.

“Results from the study demonstrate that consuming walnuts enriches certain gut bacteria in the digestive system associated with improvements in blood pressure and cholesterol.

“Researchers believe this could be due to the unique combination of bioactive compounds, fatty acids and dietary fibre found in walnuts.”

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Walnuts can be introduced as part of an all-round healthy diet, with studies showing a “Mediterranean diet” could also reduce the risk of hypertension symptoms.

Ms Porter said: “Research shows walnuts may have a beneficial effect on heart health.

“California Walnuts are the only tree nut to contain a rich source of omega 3 alpha-linolenic acid, an essential fatty acid which cannot be made in our body and a vital nutrient which we must make sure we get enough of through diet to maintain health.

“Research reviewed by EFSA leading to an approved health claim has shown ALA contributes to the maintenance of normal blood cholesterol levels -raised cholesterol is a risk factor for cardiovascular health.

“The EU has also approved the health claim that a handful of walnuts a day (30g) can have a positive effect on the elasticity of the blood vessels and can thus help keep the cardiovascular system healthy.

“In addition, a 2020 epidemiological study linked eating just half a serving a day of nuts, such as walnuts, with a decreased risk of cardiovascular disease which includes coronary heart disease and stroke.

“California Walnuts have also received the heart-healthy seal of approval from the charity Heart UK.”

What are some of the main symptoms of high blood pressure?

Some of the key signs of hypertension include:

Headaches

Chest pain

Fatigue

Difficult breathing

Irregular heartbeat

High blood pressure, however, does not always have symptoms which is why it is important to have regular blood pressure readings.

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