Daily consumption of about 30 to 35 grams of nuts, equivalent to roughly a handful, may be associated with a reduced risk of high blood pressure. These findings are derived from the results of eight previous studies that included over 20,000 cases of high blood pressure. However, researchers emphasize that this data does not prove a causal relationship.
Study Results and the Impact of Nuts on Blood Pressure
Researchers found that individuals who consumed the highest amounts of nuts had a 16% lower relative risk of developing high blood pressure. Additionally, daily consumption of about 30 to 35 grams of nuts was associated with approximately a 26% reduction in the relative risk of high blood pressure. It appears that this effect saturates in the range of 25 to 35 grams per day, and consuming more than this amount does not provide additional benefits.
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Nutritional Benefits of Nuts for Heart Health
Doug Finne, one of the authors of this study from the Imperial College London School of Public Health, says: "It seems that a serving of nuts a day is sufficient to reduce risk." Nuts are rich in important nutrients that support vascular health, including magnesium, potassium, and beneficial unsaturated fats. Additionally, nuts contain L-arginine, an amino acid that the body uses to produce nitric oxide. Nitric oxide helps to relax and widen blood vessels and can reduce vascular resistance to blood flow.
The fiber found in nuts is also another effective factor. Some types of nuts, including almonds, have a significant amount of soluble fiber that binds to cholesterol in the digestive system and helps eliminate it from the body. This reduction in circulating cholesterol can help maintain vascular flexibility and improve blood flow.
However, the new study did not examine different types of nuts separately, and it cannot be concluded from this research which type of nut has the most effect. Previous studies have provided more evidence regarding pistachios and walnuts, which may be effective in reducing blood pressure.
Another important point is that the way nuts are consumed also matters. Highly salted or sweetened nuts may not be a suitable choice for heart health and blood pressure. Furthermore, nuts are relatively high in calories, and the amount in one ounce will vary depending on the type of nut.
Therefore, portion control and monitoring intake remain important. Adding a handful of nuts to the diet can be part of a heart-healthy eating pattern, but it should not be considered the only solution for preventing or treating high blood pressure.
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