Long confined to an aperitif, the pistachio now takes revenge. According to several studies and nutritionists, this hull fruit would have a beneficial effect on blood pressure, thanks to a natural cocktail of nutrients. A portion of 30 grams of non -salty pistachios, a small handle, contains about 300 mg of potassium, 13 grams of fats (mainly monounsaturated), 3 g of fibers and a high concentration of antioxidants. A perfect composition to fight against hypertension.
Potassium, a natural blood pressure regulator
Among all the nutrients present in pistachio, it is probably potassium that plays the most decisive role against hypertension. This mineral acts on several fronts: it counterbalances the effects of sodium, helps the kidneys to eliminate it, and relaxes the walls of blood vessels, facilitating the passage of blood.
A high potassium intake therefore reduces blood volume and, mechanically, to lower blood pressure. The pistachios contain approximately 300 mg of potassium per portion, for only 1.7 mg of sodium, provided that they consume them unavicated.
According to health authorities, increasing its potassium intake while reducing salt is one of the most effective ways to control its long -term tension, without systematically using drug treatments.
Good fats, unknown support for the arteries
The pistachios are also very rich in monounsaturated fats, this type of lipids which help reduce bad cholesterol (LDL) while preserving, even increasing, good (HDL). Less cholesterol circulating in the blood, it is also less deposits on the arterial walls, therefore better fluidity.
But the benefits do not stop there. The MUFAs present in the pistachio also help to preserve the elasticity of the arteries, a key factor in maintaining stable pressure. A flexible artery adapts better to flow variations, avoiding pressure jerks and reducing the load on the heart.
These fats also play a role in the regulation of vascular inflammation, often at the origin of internal micro-lensions which can worsen hypertension.
Antioxidants, defenders of blood vessels
Another secret weapon of pistachio: its richness in natural antioxidants, in particular gamma-tocopherol (form of vitamin E), lutein, and polyphenols. These compounds protect cells from oxidative stress, a mechanism recognized in the development of hypertension.
Oxidative stress weakens the arterial walls, makes them less flexible, and promotes chronic inflammation. However, antioxidants contained in pistachios help repair these damage, and maintain the integrity of endothelial cells, those which regulate the dilation of the vessels.
According to a study published in 2021 in Plantsregular consumption of pistachios would be associated with an improvement in the overall vascular function, in particular by reducing the markers of inflammation.
How to consume pistachios?
Rich but well balanced, pistachios can be easily integrated into a daily diet. Here are some ideas to enjoy it:
- To crunch natural: a small unical handle between two meals;
- On a hot dish: crushed on salmon, chicken or roasted vegetables;
- In a yogurt or a bowl of cereals: to add crunch and energy;
- Mixed in paste: in a vinaigrette or a yogurt sauce.
Nutritionists recommend consuming one to two portions per day, taking care not to add salt, to benefit from the effects without harming the overall balance of food.