Hypertension is a major public health problem, since it is one of the underlying factors in developing cardiovascular disease. Approximately 1 billion people worldwide suffer from hypertension, and in the European countries this number is still increasing.
People who eat nuts as part of a heart-healthy diet can lower the LDL, low-density lipoprotein or "bad," cholesterol level in their blood. High LDL is one of the primary causes of heart disease.
Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. The evidence for the heart-healthy benefits of nuts isn't rock solid — the Food and Drug Administration only allows food companies to say evidence "suggests but does not prove" that eating nuts reduces heart disease risk.
Daily nut consumption can lower the risk of hypertension. However a recent study did not prove that nut consumption can prevent the occurrence of this disorder completely. The high content of magnesium, potassium and unsaturated fatty acids and the low content of sodium in raw tree nuts are factors that can be expected to play a role in this process. Therefore it is very likely that nuts can have a positive impact on the development of hypertension.
Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.
Although it varies by nut, most nuts contain at least some of these heart-healthy substances:
- Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
- Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
- Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.
- Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.
- Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
- L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.