A new study published in the British Journal of Nutrition suggests that eating about a handful of nuts daily is associated with a 20% lower risk of developing high blood pressure.
Key facts
- •The meta-analysis included eight prospective studies and was published in the British Journal of Nutrition.
- •Each additional 28-gram (1-ounce) serving of nuts per day was associated with a 20% lower risk of hypertension.
- •Magnesium and potassium in nuts may help blood vessels widen, potentially supporting blood pressure management.
- •Experts recommend a serving size of about one ounce, or a small handful, to manage caloric intake.
- •The study was observational, meaning researchers cannot definitively state that nuts directly cause the lower risk.
A systematic review and meta-analysis published August 4 in the British Journal of Nutrition found that consuming approximately one ounce of nuts per day is associated with a 20% lower risk of developing hypertension. The study analyzed eight prospective trials involving 143,380 adults. While the findings indicate a correlation between nut intake and reduced blood pressure risk, researchers noted that the study does not prove a direct causal relationship.
By the numbers
Study Findings and Methodology
The analysis tracked 143,380 adults between the ages of 18 and 87, identifying 20,665 cases of hypertension during the follow-up periods. Researchers observed that individuals with the highest nut intake had a 16% lower risk of developing hypertension compared to those who consumed the least. Furthermore, consuming 30 grams of nuts daily was associated with a 26% lower risk compared to eating no nuts, though no additional risk reduction was observed at higher intake levels.
Nutritional Context and Preparation
Experts suggest that nutrients found in nuts, such as magnesium and potassium, may support healthy blood pressure by helping blood vessels relax and reducing the effects of sodium. Specific nuts like walnuts, peanuts, and almonds contain L-arginine, which acts as a vasodilator. Dietitians emphasize that the method of preparation is critical; unsalted or lightly salted nuts are recommended to avoid excess sodium, while sugar-coated or highly processed snack mixes should be avoided. Portion control is also advised due to the high caloric density of nuts.
Advertisement
This article was independently rewritten by ManyPress editorial AI from reporting originally published by Healthline.
