What happens to your blood pressure when you eat pumpkin seeds

Pumpkin seeds are packed with nutrients that support blood pressure and heart health, making this fall favorite a food to enjoy all year round. Nearly half of all American adults have high blood pressure, defined as having a blood pressure of 130/80 mm Hg or higher, and often have no visible symptoms but can increase the risk of heart attacks and strokes if left untreated.

What you eat can help support blood pressure. “Certain foods have the power to dilate and contract arteries, decrease arterial inflammation, and promote an overall healthy cardiovascular system,” describes Kiran Campbell, RDN. Pumpkin seeds provide magnesium, potassium and arginine, nutrients involved in regulating blood pressure. Whether you roast the seeds from a freshly carved pumpkin or buy a bag at the store, the nutty flavor and crunchy texture of pumpkin seeds make them an easy addition to meals and snacks. You can enjoy pumpkin seeds with or without the shell (also called pepitas), both of which offer similar nutritional benefits. Below, dietitians explain how the nutrients found in these seeds can influence blood pressure and how to enjoy pumpkin seeds with heart health in mind.

Good source of magnesium

With 156 milligrams (mg) of magnesium per ounce, or 37% of your total daily intake, pumpkin seeds are an excellent source of this essential nutrient. Magnesium helps relax and open blood vessels to reduce blood pressure, notes Lisa Andrews, M.Ed., RD, LD. This can reduce resistance to blood flow, helping to maintain healthy blood pressure. A study of more than 24,000 American adults found that those who consumed the most magnesium were 34% less likely to have hypertension (high blood pressure) than those who consumed the least.

Contains arginine widening blood vessels

Arginine is a building block that your body converts into nitric oxide, a chemical that influences blood pressure. “Think of nitric oxide as a signal to ‘open wide’ your blood vessels,” says Campbell. By helping blood vessels relax and open, nitric oxide allows blood to flow with less resistance, helping to lower blood pressure. Although evidence doesn’t show how the arginine in pumpkin seeds specifically lowers blood pressure, other research on arginine supplements shows its benefits. One analysis observed an average reduction of 6.4 mm Hg in systolic blood pressure and a 2.6 mm Hg reduction in diastolic blood pressure with arginine supplements. Still, pumpkin seeds are relatively safe, and adding them to your diet may provide some blood pressure support through arginine.

Source of potassium

“Pumpkin seeds also contain potassium, which helps the kidneys excrete sodium in urine and relieves tension in blood vessel walls,” says Amy Davis, RDN. Each 1-ounce serving of unsalted pumpkin seeds provides 223 mg of potassium, almost 5% of the daily value for adults. By helping your body eliminate excess sodium, potassium supports fluid balance, which influences blood pressure regulation. The American Heart Association recommends consuming 3,500 to 5,000 mg of potassium per day, ideally through diet, to help support blood pressure. Pumpkin seeds are a great addition to your diet to help you meet these recommendations.

Excellent source of unsaturated fats

Pumpkin seeds are an excellent source of unsaturated fat, providing about 10 grams per one-ounce serving. Unsaturated fats can support heart health, especially when they replace saturated fats in the diet. “A diet high in saturated fat has been shown to moderately affect systolic and diastolic blood pressure, respectively,” says Patricia Kolesa, MS, RDN. “Unsaturated fats can reduce LDL (“bad”) cholesterol, which can reduce the buildup of plaque that increases blood pressure in the artery walls,” she adds. When plaque builds up in the arteries, it makes it harder for blood to flow, putting extra pressure on the artery walls and increasing blood pressure.

How to enjoy pumpkin seeds with blood pressure in mind

• Stick to a one-ounce serving. A small handful, or ¼ cup of pumpkin seeds, provides about 163 calories along with a host of other nutrients to support blood pressure.
• Choose raw or unsalted pumpkin seeds. “(Unsalted) seeds only contain about 5 milligrams of sodium per ounce, while salted ones may contain more sodium,” notes Campbell. For a low-sodium option, try raw pepita seeds which contain less than 2.5 mg of sodium per ounce. Check the Nutrition Facts label, as sodium content varies by brand. Too much sodium in the diet increases the risk of high blood pressure. Salt makes your body retain water, which increases pressure inside your blood vessels and can increase blood pressure, says Campbell.
• Flavor the seeds with spices instead of salt. To help control blood pressure, Campbell recommends using different spices instead of salt to season pumpkin seeds. She suggests roasting them at home with garlic powder, smoked paprika or cumin.
• Combine with water. Don’t discredit hydration when enjoying pumpkin seeds. Drinking enough water and low-sugar drinks throughout the day helps flush out sodium, which can lower blood pressure, says Kolesa. The American Heart Association recommends that men consume 3.7 liters of fluid per day and women 2.7 liters to support heart health.
• Add to meals you already enjoy. Davis recommends sprinkling pumpkin seeds on oatmeal or a salad with roasted sweet potatoes, onions and goat cheese. Include them in cereal bowls, yogurt parfaits or trail mixes.

Our expert opinion

Pumpkin seeds provide magnesium, potassium and arginine, which play a role in regulating blood pressure. Kolesa cautions, however, that “it is difficult to conclude that eating pumpkin seeds alone lowers blood pressure; Rather, it is a series of diets that can ultimately promote healthy blood pressure. » With their heart-healthy nutritional profile, unsalted pumpkin seeds are a great addition to meals to support blood pressure. Enjoy a handful of unsalted pumpkin seeds as a snack or sprinkle them over your meals with a variety of finer, richer vegetables, fruits, whole grains and legumes.