Did you know that heart disease causes an average of one death every 37 seconds in the US, according to Johns Hopkins Medicine? In fact, heart disease is the leading cause of death for women in the US. Quite shocking, isn’t it? 

With statistics like this, we all should be keeping heart health top of mind. And while heart health requires many lifestyle modifications, one easy one to adapt is to increase your consumption of pumpkin seeds. 

Surprisingly, pumpkin seeds are an incredibly versatile food that contain many of the vitamins and minerals that help increase our heart health. And not only are they great for you, but they also can be eaten and enjoyed in a variety of ways all year long.

Your Takeaways

• Eating pumpkin seeds can help you regulate your blood pressure, cholesterol, and more.
• Make pumpkin seeds a regular part of your balanced diet. It’s easy!
• And yes, pumpkin seeds = pepitas.

“Pumpkin seeds are a good source of plant protein and other nutrients which can act as antioxidants to help protect against certain diseases.”

Maxene Smith, R.D., Cleveland Clinic

Pumpkin Seeds Are Heart-Healthy Snacks

How can a food so small hold so much heart-healthy goodness? Well, seeds in general are nature’s perfect little care packages! 

Pumpkin seeds, also called pepitas, are packed with protein, fiber and nutrients, as well as  heart-healthy fats and plenty of flavor. 

Let’s get into the delicious details!

How Can Pumpkin Seeds Lower My High Blood Pressure, High Cholesterol, Etc.?

• Protein. 1 ounce of pumpkin seeds provides 8.5 grams of protein. That’s more than the 6 grams from an entire egg. Yes, really! Research shows pumpkin seed protein to be beneficial for treating metabolic syndrome and the increased risk of developing cardiovascular diseases, hypertension, and related conditions. 

• Magnesium. This mineral is a macronutrient that helps regulate hundreds of body systems. Pumpkin seeds are one of the best natural sources of magnesium. When combined with reducing your diet’s overall sodium intake, eating pumpkin seeds makes for a potent one-two punch in the battle against hypertension and cardiovascular disease. 

• Dietary fiber. Pumpkin seeds are a powerful provider of dietary fiber. High-fiber diets are known to decrease the prevalence of coronary heart disease and stroke. A 1-ounce serving of shelled pumpkin seeds delivers 1.7 grams of fiber. That’s as much fiber as 2.2 ounces of raw carrots!

• Antioxidants. Antioxidants like vitamins C and E are present in many plant-based foods including pumpkin seeds. These molecules can help your body reduce inflammation and protect your cells from the free radicals that research links to diabetes and cancer. And we haven’t even gotten into the loads of beneficial amino acids they contain! 

Adding Pumpkin Seeds to a Balanced Diet, Made Easy

No need to wait until the day after Halloween to get your hands on pumpkin seeds! (Fun fact: A pumpkin has about 500 seeds.) Your local market likely has them all year round. Enjoy them raw or roast them yourself.

Mix things up by getting your seeds in different ways. 88 Acres has you covered with a variety of snack ideas including delicious seed and protein bars, seed butters, and Seed’nola.

• Flavorful seed and protein bars are perfect snacks to slip into pockets and backpacks.
• Use seed butter as you would your favorite nut butter. Your sandwiches and wraps will thank you.
• Pumpkin butter can even be used in salad dressings and other savory dishes.
• Seed’Nola is an ideal companion for topping treats like yogurt or ice cream. Enjoying it right out of the bag is also allowed! 

“Pumpkin seeds are one of the foods I categorize almost medicinally because of all their benefits."

Carolyn Brown, M.S., R.D., Indigo Wellness Group

FAQ About Pumpkin Seeds and Heart Health

Q: Is my favorite pumpkin spice-flavored latte heart-healthy?

A: Probably not. Use 88 Acres products to whip up tasty treats. What’s in your latte is between you and your barista.

Q: Can I eat raw or roasted pumpkin seed shells?

A: Yes, go for it! Unless you have certain tummy troubles. Shells have a lot of fiber, so snack judiciously.

Q: Is there anything to watch out for with products made with pumpkin seeds?

A: Some store-bought products might contain more salt than you want. Read your labels. A little goes a long way.