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