Nut consumption linked to lower hypertension risk

A scientific analysis published in the British Journal of Nutrition suggests that daily nut consumption is linked to a reduced risk of hypertension. The study, which examined data from eight prospective studies involving 143,000 adults aged 18 to 87, identified 20,665 new cases of hypertension during the follow-up period.

Researchers found that each additional 28-gram serving of nuts per day was associated with a 20% lower risk of developing hypertension. Compared to those who consumed no nuts, a daily intake of approximately 30 grams was linked to a 26% reduction in risk. Overall, higher consumption was associated with a 16% lower risk compared to lower consumption groups.

Nuts such as walnuts, almonds, and pistachios provide essential nutrients including dietary fiber, unsaturated fats, magnesium, potassium, plant protein, and vitamins E, K, C, and B-complex. Magnesium supports muscle and vascular function, while potassium aids fluid balance and blood pressure regulation. The presence of L-arginine in certain varieties also supports healthy blood vessel function. Experts recommend choosing unsalted varieties to limit sodium intake.