A small portion of nuts every day may be beneficial for blood vessels and the heart. A new analysis showed that people who regularly consume nuts have a lower risk of developing high blood pressure. Researchers also determined which amount is associated with the most noticeable effect.
As Health reports, scientists analyzed eight previously conducted studies involving more than 20,000 cases of hypertension. These are observational studies, so the results show a correlation between nut consumption and the risk of high blood pressure, but do not prove that nuts are the cause of its reduction.
How Many Nuts Should You Eat
People who consumed the most nuts had a relative risk of developing hypertension that was 16% lower compared to those who ate the least.
An even more interesting result was obtained by researchers when assessing the quantity: consuming about 30–35 grams of nuts per day — about one handful — was associated with approximately a 26% reduction in relative risk of hypertension.
However, after 25–35 grams, additional enhancement of the effect was virtually not observed.
"For now, we can say that one serving a day may be enough to reduce the risk," explained one of the study authors, epidemiologist and biostatistician at Imperial College London, Dagfinn Aune.
Why Nuts May Be Beneficial for Blood Vessels
The study did not establish which specific nuts are most effective. However, many of them contain substances linked to cardiovascular health.
Cardiologist Craig Bassman points out magnesium, potassium, and healthy unsaturated fats as particularly important.
Additionally, nuts contain L-arginine — an amino acid that the body uses to produce nitric oxide. This compound is involved in the relaxation and widening of blood vessels.
Another important component is fiber. Some nuts, such as almonds, contain soluble dietary fibers. They can bind cholesterol in the digestive tract and promote its excretion from the body.
Which Nuts to Choose
Although the new analysis did not compare individual types of nuts, previous studies provide some hints.
According to Bassman, the most convincing data on the impact on blood pressure have been accumulated regarding pistachios and walnuts.
In particular, a systematic review and meta-analysis from 2015 showed that pistachios among the studied nuts demonstrated the most noticeable effect on both systolic and diastolic pressure. In other studies, the beneficial effect of walnuts was observed in specific groups, including older adults and individuals with increased cardiovascular risk.
Salted and Sugared — A Different Option
Experts warn: the potential benefits may be less obvious if the nuts are heavily salted or coated in sugar.
It is also important to remember their high caloric content. Therefore, portion size matters — those approximately 30 grams look different depending on the type of nuts.
A handful of unsalted nuts a day can be a beneficial addition to the diet, especially when it comes to pistachios, walnuts, or almonds. However, they should not be viewed as a remedy for hypertension: the study found a correlation, not a proven direct therapeutic effect. For already elevated blood pressure, nuts do not replace prescribed medical treatment and other measures to protect the heart.
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