High blood pressure (BP) is considered a major risk factor for cardiovascular disease. Among lifestyle factors, diet plays a key role in the prevention and control of high BP. Therefore, it is important to elucidate which dietary components can exert beneficial effects on BP through modulation of endothelial function (EF) or by other mechanisms. In the video below provided by the INC, you can discover how nuts may help your endothelial function.
How much nuts should we have?
A healthy daily intake of nuts is 30g (a small handful) or approximately:
- 20 almonds
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tablespoons of pine nuts
- 30 pistachio kernels
- 9 walnut kernels
- a small handful of mixed nuts or about two of each of the ten nut varieties (except chestnut which isn’t eaten raw)
Sources:
Casas-Agustench, P., Lopez-Uriarte, P., Ros, E., Bullo, M., & Salas-Salvado, J. (2011). Nuts, hypertension and endothelial function. Nutrition, Metabolism and Cardiovascular Diseases, 21, S21-S33.
https://www.nutfruit.org
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