Go Nutty and Lower Your Blood Pressure - Part II

Cashew nuts

We all know that nuts are a great source of nutrients like potassium,iron and fibre. Cashew nuts, specifically, contain copper & magnesium - two essential nutrients that boosts your immunity. While copper helps with the development of connective tissue, magnesium relaxes your nerves and muscles.

Cashew nuts are are cholesterol-free and also low in fat , so they make for a healthy and delicious snack. But eat them in moderation (about 1/4 cup a day), and avoid the salted versions.

Cashews are also rich in linolenic acid (LA) which effectively lowers your blood pressure. This omega-6 fatty acid also has antioxidant properties which protects your blood vessels from free radicals. 

Intake of LA can strengthen your blood vessels and prevent blockages and lesions.

Walnuts

A new study out of Pennsylvania State University (PSU) that walnuts - and walnut oil in particular - help to reduce blood pressure, improve cardiovascular health and decrease stress.

As walnuts are rich in omega-3 fatty acids which are known to help lower bad cholesterol and prevent chronic diseases from developing within the body, researchers sought out to see how walnuts help in lowering hypertension.

The team monitored 22 healthy adults with elevated LDL cholesterol levels for the study,over a period of a six-week dieting period they observed that patients who consumed walnuts and walnut oil  had lower blood pressure.

Pine nuts

Besides being rich in protein and Vitamin K, pine nuts are chock full of minerals that have plenty of health benefits. Magnesium in pine nuts converts food into energy and also helps in the formation and maintenance of healthy bones & teeth. It plays a significant role in regulating blood pressure, therefore reducing the chance of strokes & heart attacks. 

A serving of pine nuts contains around 85% of your daily dosage.

HOW TO INCLUDE NUTS IN YOUR DIET

It's easy to grab a handful and eat them throughout the day as a healthy snack. For those who are not used to eating nuts;  try one of the following ways:

* Mix nuts into yogurt and a bowl of fruit

* Add to stir fries and salads.

* Grind into smoothies

* Add to stuffings

* Nibble on a few nuts every  day to improve your health! 

NOW, FOR A NUTTY RECIPE

INDIAN SPICED MIXED NUTS

Ingredients:

2 cups lightly salted mixed nuts 

1 Tbs. unsalted butter, melted 

1 tsp. finely chopped peeled fresh ginger 

1 tsp. garam masala 

1/2 tsp. ground cumin 

2-3 Green Chilli/Red Chilli

In a bowl, toss together the nuts, butter, ginger, garam masala, cumin and diced green chilli or red chilli until the nuts are evenly coated with the spice mixture.

Roast the nuts, stirring 1 or 2 times, until golden and fragrant, 15-20 minutes. Immediately transfer the nuts to a bowl and serve warm or at room temperature. 

VARIATION

Chili-Spiced Nuts: 

Add 1 table spoon chilli powder and increase the cumin to 1 tsp but omit the ginger.  

NOW JUST ENJOY THE NUTTY DEAL AND REDUCE YOUR BLOOD PRESSURE HAPPILY!