Properly processing pumpkin seeds can help optimize the benefits of pumpkin seeds, support blood pressure control and improve cardiovascular health.
Benefits of pumpkin seeds for high blood pressure
Pumpkin seeds contain many important nutrients such as protein, unsaturated fats, vitamin E, zinc, iron and especially magnesium. Magnesium is an essential mineral that helps relax blood vessels and reduce constriction, thereby helping to reduce blood pressure. A study published in the American Journal of Clinical Nutrition shows that magnesium supplementation in the diet can help lower blood pressure, especially in people with high blood pressure.
In addition, antioxidants in pumpkin seeds, such as vitamin E and carotenoids, help reduce inflammation and protect blood vessel cells from damage, contributing to maintaining stable blood pressure.
How to prepare pumpkin seeds is good for people with high blood pressure
Natural roasted pumpkin seeds (no salt)
One of the simple ways to prepare and preserve the nutrients of pumpkin seeds is to roast them without using salt. When roasted, pumpkin seeds still retain important nutrients such as magnesium, protein and healthy fats, which help support blood pressure. Limiting salt is very important for people with high blood pressure, because salt can increase blood pressure. According to recommendations from the World Health Organization, reducing salt intake in the diet can reduce the risk of cardiovascular disease and high blood pressure.
Studies show that reducing salt consumption can effectively help reduce blood pressure. Therefore, eating unsalted roasted pumpkin seeds will be a good choice for people with high blood pressure.
Add pumpkin seeds to salads and smoothies
Pumpkin seeds can be added to salads or smoothies to enhance flavor and nutritional value without losing the health benefits. Pumpkin seeds can be easily combined with green vegetables, fresh fruits or other nuts such as chia seeds, flax seeds, creating a delicious and nutritious dish.
Studies show that a diet rich in green vegetables and fruits helps reduce blood pressure and improve cardiovascular health. A diet rich in vegetables and fruits can help reduce blood pressure in people with high blood pressure.
Processing pumpkin seeds into pumpkin seed butter
Pumpkin seed avocado is a good choice for people with high blood pressure, as it provides healthy fats and high magnesium. Pumpkin seed avocado can be used as a part of breakfast, snack or as a spice for other dishes. When making pumpkin seed butter, avoid adding sugar and salt to retain the nutritional benefits of pumpkin seeds. Consuming nut butter not only provides healthy fats but also helps regulate blood pressure and cholesterol levels.
Use pumpkin seeds in congee or soups
Pumpkin seeds can be added to congee or soup, helping to enrich the diet and add nutrition to people with high blood pressure. Processing pumpkin seeds as an ingredient in cooked dishes can help digestion easier, while retaining most of the important nutrients. In addition to magnesium, pumpkin seeds also contain powerful antioxidants that help protect cardiovascular health.
Notes when processing pumpkin seeds
Although pumpkin seeds bring many health benefits, the way they are prepared is also very important to ensure the maximum exploitation of these benefits. One of the important things is to avoid using too much salt or sugar when processing because they can increase blood pressure and harm your health. In addition, people with high blood pressure should pay attention to calories and fat when using pumpkin seeds to avoid gaining weight, which can have a negative impact on blood pressure.
