Daily Nut Intake Associated With Reduced Risk of Developing Hypertension

Regularly eating a small handful of nuts may be associated with a lower risk of developing high blood pressure, according to a new analysis examining the relationship between nut consumption and hypertension.

Researchers pooled data from prospective studies involving approximately 143,000 people, including 20,665 individuals who developed hypertension. Their analysis found that consuming around 30 to 35 grams of nuts each day was associated with a 26% lower risk of hypertension compared with consuming none.

Several nutrients found naturally in nuts may contribute to cardiovascular health. Nuts contain potassium, which plays an important role in regulating sodium and blood pressure. They also provide fibre, polyphenols and L-arginine, an amino acid used by the body to produce nitric oxide. Nitric oxide helps blood vessels relax and may support healthy circulation.

The findings complement earlier research linking plant-rich diets with improved cardiovascular outcomes. Diets containing fruits, vegetables, whole grains, legumes and soy foods have also been associated with a reduced likelihood of developing hypertension.

However, researchers caution that the findings should not be interpreted as proof that eating nuts directly prevents high blood pressure. Most of the evidence included in the review came from observational studies, which can identify associations but cannot establish cause and effect.

The researchers also noted some limitations. The studies did not consistently distinguish between salted and unsalted nuts, and most available data came from Europe, the Americas and East Asia, with comparatively little evidence from India and Africa.

The findings support the inclusion of nuts within a balanced, plant-rich diet rather than viewing them as an isolated solution for preventing hypertension.

08-09-2026