Hypertensives To Eat 20 Raw Nuts A Day
Author: Nia Rouseberg
Time for reading: ~6
minutes
Last Updated:
January 27, 2026
Arterial hypertension (high blood pressure) cannot be affected by medication alone without following a diet.
to what extent is high blood pressure (hypertension) affected by diet?
Without drug therapy there is no way to affect hypertension. But proper nutrition and good physical activity can, in addition to treatment, help regulate blood pressure. Statistics show that over 400,000 Bulgarians have high blood pressure. But there are also many people who have undiagnosed disease or are prehypertensive. This alarming statistic is related to the large scale of obesity and overweight in Bulgaria - 60% of overweight people are over 18 years of age, 20% are obese. So very often the hypertensive person is also full. Therefore, one of the first recommendations of cardiologists for patients with hypertension is to change their lifestyle, including weight reduction. The World Health Organization recommends gradual weight loss - from 5 to 10% within six months. Because many studies have shown that reducing weight by 1 kg leads to a reduction in blood pressure by one mercury.
- What should be changed in the diet of hypertensive patients?
Worldwide, two are the most studied diets for the prevention and treatment of hypertension and cardiovascular disease. This is the DASH diet (dietary approach to stop hypertension) and the Mediterranean diet. The Mediterranean diet contains plenty of plant foods, minimally processed, mostly raw, fresh fruits, olive oil, dairy foods, chicken, fish in low to moderate amounts, less than 5 eggs per week, red meat - rare, wine in low amounts - 1-2 cups daily for men, 1 cup for women.
In case of arterial hypertension, a dietary approach is always recommended, which includes, in the first place, increasing the consumption of fruits and vegetables. They should be at least 400 g per day to provide the necessary vitamins, minerals, cellulose and other substances that are important for the health of the heart and the entire cardiovascular system. The intake of fiber through fruits and vegetables and whole grains should be over 25 g per day.
Consumption of cereals and nuts is also recommended. The American Dietetic Association has found that 20 raw almonds are needed every day as a snack. This prevents cardiovascular disease. Many walnuts are consumed in Bulgaria and for our conditions the 20 nuts can be walnuts, but almonds could also be taken. Nuts should be raw and not salty. The heat treatment loses the content of essential fatty acids, which give them a healthy effect, and unsaturated fatty acids are very important for the condition of the cardiovascular system.
The third recommendation is the consumption of vegetable fats, lower intake of saturated fats of animal origin and, above all, lower consumption of red meat and sausages. The recommendation for a maximum of 2-3 times a week of meat is based on the data that frequent consumption of red meat could increase the risk of cancer, as well as the high content of saturated fatty acids, which increase the atherogenic risk.
In recent years, there has been a lot of talk about following the traditions of nutrition. In the Balkans, for example, the typical vegetable oil used is sunflower oil. That is why I would recommend the hypertensives in our country to use sunflower oil, which is not inferior in nutritional qualities to olive oil. In addition, the diet should be accessible to people, because not everyone can afford quality olive oil.
A very important part of the hypertensive diet is the consumption of fish and fish products at least once a week. Oily fish is also suitable due to the higher content of omega-3 fatty acids. Unsaturated fatty acids have a protective effect on the heart and blood vessels.
- And can we add them through omega-3 capsules?
We can use this food supplement, but I personally think it is more important to consume it as food. It is important for the metabolism of the human body to get the necessary substances from natural food - through regular and varied nutrition.
It is also important to put the typical food of the season on your table. This means consuming fruits, vegetables and various cereals according to the season.
- Are there any foods that should be excluded from the menu?
No, to exclude, but to limit, because the absolute exclusion of certain food groups will not give a positive effect. People with high blood pressure should limit the consumption of foods rich in cholesterol - eggs, fish eggs, animal fats, brain, liver. Egg yolk contains cholesterol, but is also rich in various phospholipids and lecithin, which have the opposite effect on cholesterol. They do not damage the cardiovascular system, but have a protective effect. Therefore, eggs should not be banned for hypertensives, but only limited to one egg per day.
Care should also be taken with alcohol intake. Alcohol is not prohibited, but should be in moderation. The WHO recommendation is 330 ml of beer, 150 ml of wine, 20 g of hard alcohol for women and 30 g for men. Red wine contains tannins and other polyphenols, which have a beneficial effect on the cardiovascular system. Above this norm, chronic alcohol consumption (every day) leads to an increased risk of hypertension, obesity, stroke, breast cancer and others.
Salt consumption should always be limited in hypertension. The World Health Organization recommends 5 grams of salt per day, which is equivalent to one teaspoon. But in hypertensive patients the recommendation is up to 3 grams of salt. It should be noted that salt consumption in Bulgaria is high. Our country is one of the first places in the consumption of table salt in the European Union with about 12 grams per day. During the winter, even 17 grams of salt was found. This is due to the traditional use of pickles in winter.
- What makes salt so dangerous to health?
Salt is sodium chloride. Sodium and chlorine are essential elements involved in vital processes in the human body. But when the required amount of salt exceeds several times the physiological needs, it leads to health risks. It should not be forgotten that 80% of salt intake is obtained mainly through the consumption of technologically processed, canned foods. This means that the share of food that we salt personally is very small. In Bulgaria, however, most people salt the dish before trying it. Therefore, I advise you to try the food first and only then add extra salt if necessary. And for hypertensives, I recommend not to salt it at all. As salt is a flavoring, more spices can be added to dishes instead. So the food will also be delicious.
- What drinks and in what quantities should be taken?
The recommendation is 1.5 liters of fluid per day, or 8 glasses. No larger quantity is needed. Only in summer you can drink 2 liters. Liquids are not only water, but also tea, coffee and fruit juices. Fruits and vegetables also contain water.
- Can you give a sample menu for the day?
It is difficult to give a specific daily menu, because hypertension has other severe concomitant diseases, which must also be taken into account in the diet. The main thing is to follow a meal 4-5 times a day - breakfast, lunch, dinner and two snacks. Fruits, vegetables and 20 nuts are best for snacks. It is good to consume dairy products, especially yogurt, but low in fat - less than 3%. If you drink kefir, but without salt. Ready-made kefir are with salt and should be avoided.
- Is this a drastic change in eating habits?
It depends on the eating habits of the individual. But for most hypertensives, this means a really drastic change. My impression is that people with high blood pressure generally do not lead a healthy lifestyle. The World Health Organization also recommends 60 minutes of physical activity a day to maintain good health and normal weight. That doesn't necessarily mean 60 minutes in the gym. It may be fast walking with sweating, not using the elevator, but the stairs. Immobilization is a factor in weight gain and therefore a risk of hypertension, especially if there are people in the family with this disease. With genetic predisposition, the risk is very high.