High blood pres­sure: Best nuts to in­clude in your diet to help lower your read­ing

Iran Daily - - Health -

are then dam­aged or dis­ap­pear,” ex­plained Di­a­betes UK.

An­other symp­tom of type 2 di­a­betes to note is drink­ing a lot of wa­ter, but how much is a lot of wa­ter?

Peo­ple with type 2 di­a­betes may de­velop poly­dip­sia, which is the term given to ex­ces­sive thirst.

“In­creased thirst in peo­ple with di­a­betes can some­times be, but cer­tainly not al­ways, an in­di­ca­tion of higher than nor­mal blood glu­cose lev­els,” ex­plains Di­a­betes.co.uk.

Health guide­lines rec­om­mend drink­ing six to eight glasses of Àuid a day.

Wa­ter, lower fat milk and sug­ar­free drinks, in­clud­ing tea and cof­fee, all count.

But if you feel thirsty all the time or your thirst is stronger than usual and con­tin­ues even af­ter you drink, it can be a sign that not all is well in­side your body.

Dis­tin­guish­ing symp­toms of poly­dip­sia are rec­og­nized as hav­ing per­sis­tent and un­ex­plained thirst, re­gard­less of how much you drink.

Pass­ing more than ¿ve liters of urine a day can also be an in­di­ca­tor of poly­dip­sia.

Other symp­toms of type 2 di­a­betes, ac­cord­ing to the NHS, can in­clude:

● Pee­ing more than usual, par­tic­u­larly at night ● Los­ing weight with­out try­ing to ● Feel­ing very tired ● Cut or wounds tak­ing longer to heal

● Blurred vi­sion

Those di­ag­nosed with the con­di­tion, plus those look­ing to pre­vent it, are ad­vised to make sim­ple changes to their diet, such as count­ing the amount of car­bo­hy­drates they eat.

A healthy diet will help con­trol blood sugar lev­els, and a re­cent study re­vealed a cer­tain drink for break­fast can be bene¿cial. High blood pres­sure rarely has no­tice­able symp­toms, but if the con­di­tion is left un­treated, se­ri­ous prob­lems can oc­cur. One way to lower your read­ing or pre­vent the con­di­tion from de­vel­op­ing in the ¿rst place is by eat­ing a healthy, bal­anced diet — in par­tic­u­lar nuts.

High blood pres­sure, also known as hy­per­ten­sion, can lead to lifethreat­en­ing im­pli­ca­tions if left un­treated, such as heart at­tack and stroke, ex­press.co.uk wrote.

This is be­cause the con­di­tion puts strain on the blood ves­sels and can en­large the heart, mak­ing blood ves­sels clog, burst or leak, and can cause dam­age to ma­jor or­gans.

These can put you at in­creased risk of car­dio­vas­cu­lar dis­ease, kid­ney dis­ease, gout, vas­cu­lar dementia, and prob­lems with your vi­sion.

But high blood pres­sure can of­ten be pre­vented or re­duced by eat­ing the right foods. Nuts are rec­om­mended as part of a healthy, bal­anced diet as well as hav­ing a host of health bene¿ts — in­clud­ing low­er­ing high blood press read­ings.

So which nuts are best for those with high blood pres­sure? Ac­cord­ing to one study, di­ets con­tain­ing pis­ta­chios re­duce sys­tolic blood pres­sure and pe­riph­eral vas­cu­lar re­sponses to stress in adults with dys­lipi­demia, pis­ta­chio nuts in a mod­er­ate-fat diet may re­duce blood pres­sure dur­ing times of stress.

Other stud­ies have found al­monds have a sim­i­lar ef­fect. Both of these can eas­ily be eaten as a snack or tossed onto sal­ads.

But other nuts, like Brazil nuts, cashews and macadamia nuts, should be avoided.

These nuts are higher in sat­u­rated fat which is bad for the body’s choles­terol lev­els.

If there is too much choles­terol in the blood it can build up on the sides of the ar­ter­ies, nar­row­ing them and in­creas­ing the risk of a heart at­tack or stroke.

Dry-roasted, salted, Àa­vored or honey-roasted nuts, which come with ex­tra salt, should also be avoided.

Salt makes your body re­tain wa­ter, so if you eat too much, the ex­tra wa­ter stored in your body raises your blood pres­sure.

Potas­sium helps to bal­ance out the neg­a­tive ef­fects of salt and low­ers your blood pres­sure.

Blood Pres­sure UK ad­vises: “To reap the bene¿ts of more potas­sium in your life, try to eat at least ¿ve por­tions of fruit and veg­eta­bles ev­ery day. (A por­tion is about the same size as your closed ¿st.)

“Not only will this help to lower your blood pres­sure, it will also help you to avoid cer­tain can­cers, bowel prob­lems and even heart at­tacks or strokes.”

Good sources of potas­sium in­clude pota­toes, sweet pota­toes, ba­nanas, tomato sauce (with­out added salt or sugar), or­ange juice, tuna (fresh, frozen or tinned, but avoid tuna packed in brine), yo­ghurt and fat-free milk.

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