According to a 2023 analysis published in Advances in Nutrition, regularly eating ultra-processed foods can increase the risk of type 2 diabetes, obesity, heart disease and cognitive decline. It can also raise your blood pressure. According to a 2021 study published in Public Health Nutrition, the more ultraprocessed foods you eat, the greater your risk of developing hypertension.
Dr. Allen J. Taylor, MD, FACC, the chairman of cardiology at MedStar Health and Vascular Institute, agrees. “Many ultra-processed snack foods are high in salt and preservatives, so they should be widely avoided. Currently, over 50% of calories in the U.S. are coming from ultra-processed foods, which is leading to all our problems with obesity, high blood pressure and diabetes,” he says.
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“There is solid clinical evidence that regular pistachio consumption can lead to meaningful reductions in blood pressure. Pistachios appear to improve the flexibility and responsiveness of blood vessels, allowing them to dilate more easily and reducing the pressure the heart works against,” Dr. Khalid tells Parade.
Besides being high in omega-3 fatty acids, Dr. Khalid explains that the potassium and magnesium in pistachios also help improve blood pressure regulation. This is because they relax blood vessels and balance key electrolytes.
“For anyone managing hypertension, regularly snacking on salted pistachios could meaningfully work against them. Switching to unsalted is a simple swap that makes a real difference,” Dr. Khalid says.
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Other Ways Snacking On Pistachios Supports Heart Health
Dr. Khalid points out that pistachios are also high in protein (which provides the body with energy) and fiber (linked to lowering the risk of cardiovascular disease). She adds that the combination of protein, fiber and unsaturated fats all packaged together in one nut makes pistachios a satisfying snack. Still, it’s important to be mindful of your snack portion and avoid overeating, which can lead to consuming excess calories and increase the risk of obesity.
“Heart-healthy eating doesn't have to be complicated. Pistachios are a great example of a food that is genuinely good for you and satisfying to eat,” Dr. Khalid says. “A small handful daily is the sweet spot for most people. Finding swaps that feel sustainable is the key to consistency, and the cardiovascular benefits will follow over time."
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Sources:
Vitale, M., Costabile, G., Testa, R., et al. (2023). Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies.Advances in Nutrition. 15(1):100121.De Oliveira da Silva Scaranni, P., de Oliveira Cardoso, L., Chor, D., et al. (2021). Ulta-processed foods, changes in blood pressure and incidence of hypertension: the Brazilian Longitudinal Study of Adults Health (ELSA-Brasil).Public Health Nutrition. 24(11):3352-3360. Dr. Kainat Khalid, MD, cardiologist and the director of Jamaica Hospital’s Hypertension Center in Richmond Hill, New York.Dr. Allen J. Taylor, MD, FACC, chairman of cardiology at MedStar Health and Vascular Institute.Zang, T., Hassan, W., Javaid, F., et al. (2025). Impact of fatty diets on blood pressure: A systematic review and meta-analysis.Asia Pacific Journal of Clinical Nutrition. 34(4):542-550.Baghery, F., Mohammadifard, N. and Khanamani Falahati-Pour, S. (2022). The effect of pistachio supplementation on metabolic syndrome and its components in adults: a systematic review and meta-analysis of randomized controlled trials.Nutrition Reviews. 80(10):2051-2063.Hence then, the article about here s exactly what happens to your blood pressure when you eat pistachios was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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