New research indicates that consuming approximately a handful of nuts daily could be linked to a reduced risk of developing high blood pressure. A systematic review and meta-analysis, published on August 4 in the British Journal of Nutrition, analyzed eight prospective studies and found that each additional 1-ounce (28-gram) serving of nuts consumed per day was associated with a 20% lower risk of developing hypertension.
The analysis included 143,380 adults aged 18 to 87, with 20,665 cases of hypertension identified during follow-up. When comparing individuals with the highest nut consumption to those with the lowest, a higher intake was associated with a 16% lower risk of developing hypertension. Consuming about 30 grams of nuts per day was linked to a 26% lower risk compared to eating no nuts, though researchers did not observe further risk reductions at higher intake levels.
Experts emphasize that while the findings suggest an association, the study does not definitively prove that eating nuts directly prevents high blood pressure. Michelle Routhenstein, a Preventive Cardiology Dietitian at Entirely Nourished, noted that nuts can be a valuable component of an overall heart-healthy eating pattern.
Nuts contain various nutrients beneficial for cardiovascular health, including fiber, unsaturated fats, magnesium, potassium, plant-based protein, and vitamins E, K, C, and several B vitamins. Magnesium can act as a natural calcium channel blocker, helping blood vessels relax and widen, which may lower blood pressure. Potassium may also help manage blood pressure by reducing sodium’s effects and easing tension in blood vessel walls.
Kristin Kirkpatrick, President of KAK, Consulting, LLC, and a dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine, stated that all nuts can benefit cardiometabolic health. Walnuts, peanuts, and almonds, in particular, have higher amounts of L-arginine, a vasodilator that helps open blood vessels and may positively impact blood pressure. Pistachios are also highlighted for their potential to modestly lower systolic blood pressure due to their potassium, unsaturated fats, fiber, and antioxidant compounds.
The method of preparation for nuts may be more crucial than the specific type. Unsalted or lightly salted nuts are recommended to limit sodium intake, which is important for blood pressure management. Heavily sugar-coated or candy-coated nuts and highly processed snack mixes with high-sodium ingredients should be avoided. Portion control is also important, with a recommendation of about 1 ounce, or a small handful, at a time, given that nuts are calorie-dense.
