As your heart beats right now, it’s pumping about 1.3 gallons of blood through your arteries every moment. That’s a lot of work, not just for your heart but also for your arteries. Your blood pressure is determined by the force your arteries endure while delivering oxygen-rich blood to your cells and tissues.
You might not notice when your blood pressure is high or low, and it fluctuates throughout the day. Problems arise when your blood pressure stays high because excessive pressure can damage your arteries over time and lead to coronary heart disease.
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You can lower your blood pressure without medication by making simple lifestyle changes, like exercising for 150 minutes a week, quitting smoking, reducing alcohol intake, managing stress, and maintaining a healthy weight.
The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are the best diets for people with hypertension because they emphasize whole foods that are low in sodium and fat and high in potassium. A 1-ounce serving of almonds provides 208 milligrams of potassium, which is 4% of the recommended 4,700 milligrams. While this might not seem like a lot, almonds have been found to lower blood pressure.
Even though almonds are high in calories, they can help control blood pressure while losing weight. A 2016 article in The Journal of Nutrition put 86 people on a diet that created a 500-calorie deficit.
The diets were equal in calories, with one group eating enough almonds every day to make up 15% of their daily calories. Those who followed the almond diet and stuck to their diets experienced significant reductions in their systolic and diastolic blood pressure after 12 weeks. They also lost more fat around the torso and more total body fat.
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This was a single study involving overweight individuals, and meta-analyses that combine the results of several studies on the effect of almonds on blood pressure have found differences in the results. A 2020 meta-analysis in Complementary Therapies in Medicine combined the results of 16 studies and found that eating almonds can reduce diastolic blood pressure, but not systolic.
Diastolic blood pressure measures the force your arteries exert between heartbeats. However, a 2020 meta-analysis in the Journal of King Saud University-Science analyzed 15 studies to determine that adding almonds to the diet reduces systolic blood pressure, but not diastolic. Systolic blood pressure is the top number in a blood pressure reading and measures the force your arteries exert when the heart beats.
