Food for hypertension

Can Pistachios Lower Your Blood Pressure?

Nidhi Nangia
By Nidhi Nangia. Updated: June 4, 2020
Can Pistachios Lower Your Blood Pressure?

High blood pressure, also known as hypertension, is when your BP (blood pressure) readings are more than 140 by 90 over a period of several weeks. You are said to have high blood pressure even if only one of the numbers is greater than its prescribed limit.

If you are hypertensive, this high blood pressure will put excess strain on your blood vessels and heart. As you age, your chances of having a stroke or heart attack increases significantly. Hypertension can also lead to kidney and heart disease, along with certain forms of dementia. Nuts, like almonds and walnuts, are known to benefit: heart, brain and overall health, but little is known about pistachios. Here at oneHOWTO, let’s find out whether pistachios can lower your blood pressure?

You may also be interested in: How to lower my high blood pressure
  1. How Dangerous is High Blood Pressure
  2. Can pistachios slower your blood pressure?
  3. Add Pistachios to Your Diet
  4. Home Remedy Made with Pistachios
  5. Pistachio facts
  6. Nuts Effective in Lowering High Blood Pressure

How Dangerous is High Blood Pressure

High blood pressure has become a widespread lifestyle disorder experienced by many people. High blood pressure is more commonly present in men and women over the age of 45, however, it is possible to suffer from it at an earlier age. One’s general health will affect their blood pressure. It is a disorder in which pressure of blood becomes abnormally high against the arteries while running through them. This is commonly caused by some kind of constriction in the arteries. Common causes of hypertension are:

  • Poor/unhealthy diet
  • High cholesterol
  • Stress
  • Lack of exercise
  • High or low metabolic rate etc.

If you leave your high blood pressure untreated, it may lead to: fatigue, headaches and some major heart related problems.

Can pistachios slower your blood pressure?

Pistachios are healthy snacks which not only taste great, but are also found to be effective in lowering blood pressure. Here are a few facts that will prove that they can actually reduce your blood pressure:

  • Pistachios are known for being rich in antioxidants, including: carotenoid pigments, polyphenols, vitamin E and vitamin C, all of which work together to improve the elasticity of your blood vessels.
  • Pistachios are rich in protein. In fact, 20% of their total weight is made up of protein. In addition to that, 2% of their weight is I-arginine: a strong agent that can lower your blood pressure levels. Pistachios are also rich in minerals, specifically: magnesium, calcium and potassium, all of which are found to be effective blood pressure lowering agents.
  • Contrasted and compared to other nut types, pistachios are proven to be lower in fat. Most of the fats found in pistachios are safe monounsaturated fats and polyunsaturated fats.
  • Pistachios are also good sources of phytosterols which are known to not only reduce blood pressure levels, but also blood cholesterol levels.
Can Pistachios Lower Your Blood Pressure? - Can pistachios slower your blood pressure?

Add Pistachios to Your Diet

Pistachios are tasty and healthy, and there are more than many ways to add them to your diet:

  • Roasted pistachios (with their shell-on) are perhaps the healthiest type of snack you can eat to lower your blood pressure levels.
  • Remove the shell and eat directly. This makes consumption easier and faster.
  • Eating salted pistachios may not help you in reducing blood pressure levels. Salt contains sodium which reduces the beneficial properties of pistachios. We recommend eating unsalted pistachios only.
  • You will also find pistachios coated with dark chocolate. These varieties are also good for high blood pressure. Dark chocolate is a rich source of antioxidant polyphenols and magnesium, both of which are known to reduce blood pressure levels.
  • You may crush some pistachios and sprinkle them on your breakfast, desserts, salads, smoothies and yoghurt.
  • If you are making a pesto sauce, you can use pistachios instead of pine nuts to make it healthier and more beneficial.
  • You may use pistachios in the preparation of certain sweet dishes, rice dishes and biryani.

Home Remedy Made with Pistachios

Would you like a homemade solution that can treat your hypertension? If yes, then check out this quick and easy home remedy made with pistachios:


  • 3-4 dry pistachios
  • One glass of water


Pour 3-4 pistachios into one glass of water and let them soak overnight. Drain the water in the morning, and eat the pistachios after breakfast. Repeat this step everyday for around 3 months, and you should notice the reduction in your blood pressure levels

This simple home remedy is known to effectively work if used on a regular basis. In addition to using this remedy, you will need to make some lifestyle changes, eat healthier and become more physically active. If you are over-weight, you will need to lose weight, and avoid any food that contains salt and unhealthy fats. You should also continue taking your prescribed medicine along with this remedy.

Once your symptoms are more managed and lowered (with pistachios), your doctor may decide to cut down your medicine dosage gradually. Since pistachios are rich in: antioxidants, vitamin B6, copper, potassium and other minerals, they combine together to dilate your arteries and allow your blood to flow through them at a normal rate.

Pistachio facts

According to a recent scientific analysis, pistachios are recognized as having strongest blood pressure lowering effects out of all nuts. 21 clinical experiments were conducted between 1958 and 2013. The review was published in the American Journal of Clinical Nutrition, a publication from the American Society for Nutrition. The analysis was tested on two groups: people who suffered from type 2 diabetes, and people who didn’t. The aim of this test was to find out whether nuts may affect blood pressure levels in diabetic and non-diabetic people. Analysis of the groups suggested that pistachios were effective in lowering both diastolic and systolic blood pressure figures. While a mixture of different nuts were found to reduce diastolic blood pressure only, pistachios alone were effective in reducing both.

Nuts Effective in Lowering High Blood Pressure

Although pistachios are found to be most effective in reducing blood pressure, there are other nuts that can also work effectively. Some of these include:

  • Almonds: Almonds contain healthy monounsaturated fats that contribute to the reduction of blood pressure levels and aid in dropping arterial inflammation levels. All these effects ultimately help in reducing pressure in the arteries.
  • Walnuts: Regular consumption of walnuts improves flow of blood through the arteries, thus lowering blood pressure. Walnuts are good sources of fiber, magnesium and healthy fats, keeping weight under control and aiding in managing blood pressure levels.
  • Cashews: Since cashews reduce blood pressure and cholesterol levels, eating them may decrease your risk of developing cardiovascular disease. Cashews are free from cholesterol and are laden with heart-healthy fats. They also have arginine that protects inside lining of your artery walls, thus facilitating easy flow of blood.
  • Pumpkin seeds: In addition to lowering blood pressure levels, pumpkin seeds also regulate certain heart functionings. Containing nitric oxide properties, they stabilize heart rate and regulate pathological changes in your heart.
  • Hazelnuts: Rich in vitamin E, monounsaturated fat, and minerals like magnesium and copper, they work together to reduce inflammation and blood pressure levels. Hazelnuts are also known to aid weight loss. Their high protein, fiber and fat content lead to increased metabolism and an overall feeling of fullness.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to Can Pistachios Lower Your Blood Pressure?, we recommend you visit our Diseases & secondary effects category.

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Can Pistachios Lower Your Blood Pressure?