High blood pressure forces your heart to have to work harder to pump blood around the body. Over time, this increased intensity can cause your blood vessels to swell and constrict, laying the groundwork for heart disease to develop. Fortunately, you can intervene long before serious heart problems arise, namely by improving your diet.
The diets were:
- A diet that included whole walnuts
- A diet that did not include walnuts but which incorporated the same amount of ALA and polyunsaturated fatty acids
- A diet that did not include walnuts and which partially substituted the same amount of ALA present in walnuts with another fatty acid called oleic acid.
The researchers also found that the participants who ate the whole walnut diet had lower central blood pressure than those who ate the other diets.
Central blood pressure is the pressure in the aorta; the large artery that sends blood from the heart throughout the body.
Other key dietary tips
To keep high blood pressure at bay, it is also important to shun foods known to raise your reading.
The other crucial countermeasure is regular exercise.
The NHS explains: “Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.”
As the health body points out, regular exercise can also help you lose weight, which will also help lower your blood pressure.
“Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.”
