Just one handful of tasty snack every day could slash risk of ‘silent killer’ by 26%

EATING just a handful of nuts every day could dramatically slash your risk of deadly high blood pressure, research suggests. Hypertension, as it is known medically, dramatically raises the risk of heart attacks, strokes, kidney failure and even dementia. People eating around 30g of nuts every day, roughly a handful, cut their risk of high blood pressure by 26 per cent Credit: Getty High blood pressure is described as a silent killer because it usually doesn’t cause any symptoms Dubbed a “silent killer” because it causes no symptoms, many go undiagnosed until serious damage is done. Yet caught early, these outcomes are preventable. Sign up for the Health newsletter Thank you! Experts have long suggested that while high blood pressure does have a significant genetic component, there are also simple steps you can take to reduce it. Now, scientists from the University of Winchester, have discovered that people eating around 30g of nuts every day, roughly a handful, cut their risk of high blood pressure by 26 per cent, compared to those that didn’t. READ MORE ON HYPERTENSION The researchers, who assessed the diets of 20,665 people with hypertension, believe it is because nuts are rich in potassium – a mineral which helps the body balance sodium (salt) levels and relax blood vessels. “Plant foods also provide fibre that feeds gut bacteria so they can produce short-chain fatty acids – compounds that are linked to lower blood pressure,” study authors Professor Shireen Kassam, a visiting professor at the university and Dr Dagfinn Aune, a public health research fellow at Imperial College London, told The Conversation. “Despite nuts being energy-dense, they’re linked to lower obesity rates – thus helping to mitigate another risk factor for hypertension,” they added. “These overlapping mechanisms all nudge blood pressure down, and help explain the link between plant-rich diets and lower risk of cardiovascular diseases.” Most read in Health In the study, which was published in the British Journal of Nutrition, the researchers also said: “These findings support dietary guideline recommendations to include a serving of nuts per day.” Other good sources of potassium are known to include bananas, kiwis, potatoes, beans, lentils, leafy greens, yogurt, avocado and salmon. It comes as a Blood Pressure UK survey earlier this week found that 83 per cent of adults believe too many people wait until they feel unwell before having a blood pressure check. Yet only half have been tested in the past year. The poll of 2,000 adults aged 18 to 50 also discovered that just over one in five (21 per cent) wrongly believed people would usually know they had high blood pressure because they would feel ill. Meanwhile, just over one in seven (15 per cent) thinks blood pressure checks are not relevant to adults under 40. Nearly half (49 per cent) of those who had previously been tested could not recall, even roughly, what their most recent reading was. High blood pressure affects a third of adults and dramatically raises the risk of heart attacks, strokes, kidney failure and even dementia. An estimated 14 million UK adults now live with high blood pressure – a figure that’s steadily rising. Despite the widespread belief that hypertension is an old-age problem, doctors are increasingly treating younger generations. NHS data shows a quarter of young adults with hypertension aren’t getting it under control, compared with one in seven older patients. How to lower blood pressure Persistent high blood pressure - known as hypertension - puts extra strain on your blood vessels, heart and other organs and it can raise your risk of serious conditions like heart disease, heart attacks and stroke. Here's how to reduce it. Reduce salt Adults are recommended to limit their salt to 6g per day (around one level teaspoon) to avoid health consequences including high blood pressure. The top tip is to swap out table salt, according to the Salt Substitute and Stroke Study, replacing it with a reduced sodium and added potassium alternative. Cut down on alcohol Excessive boozing can narrow the blood vessels, which raises the risk of hypertension. Official drinking guidelines advise that people should not regularly drink more than 14 units a week to keep health risks from alcohol low. Get moving Exercise is good for the heart and the blood vessels. Although the guidelines recommend 150 minutes of activity per week, if you’re currently very inactive, just a walk to the shop every day is better than nothing, and you can work up from there. Studies suggest that isometric exercises – when you hold the body in one position without moving, such as a wall squat or plank – are best for lowering blood pressure. Stop smoking Smoking cigarettes is a killer. It makes the arteries sticky and narrow, which can cause blockages. While smoking is not a direct cause of high blood pressure, it can cause an instant rise to pressure, heart rate and reduce the amount of oxygen that gets to the body’s cells. Skip coffee Sadly, caffeine can cause a short, but dramatic increase in your blood pressure – even if you don’t have high blood pressure. Therefore cutting back on coffee is recommended as a lifestyle tip for those with hypertension. Lose weight The above tips can help you to lose weight, which is beneficial because being overweight in itself is a risk factor for hypertension. Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. The only way of knowing whether you have high blood pressure is to have a blood pressure test. All adults over 40 years old are advised to have their blood pressure checked at least every five years. Comment now