The finding that reducing the risk of high blood pressure with daily nut consumption was achieved by a team of researchers, including scientists from Imperial College London and the Norwegian Cancer Center. This research included eight long-term studies that examined individuals' nut-eating habits and their relationship with blood pressure.
Study Details
These studies included a total of 20,665 cases of high blood pressure among 143,380 participants aged 18 to 87 years. Researchers compared individuals who consumed the most nuts with those who consumed the least. They also calculated the change in the risk of developing high blood pressure for every additional 28 grams of nuts consumed daily.
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Results and Effects of Nuts on Health
The findings of this research provide further evidence that nuts have measurable health benefits. According to the Mayo Clinic, nuts contain unsaturated fats that help lower bad cholesterol; they also contain omega-3 fatty acids that may reduce the risk of heart attacks and strokes. The fiber in nuts also helps lower cholesterol, and the substance L-arginine, which may reduce blood pressure and enhance overall vascular health.
According to the analysis, individuals who consumed the most nuts had a 16% lower risk of high blood pressure compared to those who consumed the least. Researchers also found that for every 28 grams of nuts consumed daily, there was a 20% reduction in the risk of developing high blood pressure.
The greatest risk reduction (26%) was observed at around 30 grams per day, which aligns with the recommended amount in several European and North American dietary guidelines. Eating more than 30 grams does not seem to further reduce the risk.
However, it should be noted that none of these studies tracked the specific type of nuts that individuals consumed, so it is still unclear whether almonds, walnuts, peanuts, or cashews may have different effects on the body.
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