Nut consumption linked to lower hypertension and diabetes risks

A meta-analysis published in the British Journal of Nutrition in August 2026 suggests that regular nut consumption can significantly reduce the risk of hypertension and assist in managing type 2 diabetes.

Analyzing data from eight prospective studies involving 143,380 adults, researchers found that individuals with the highest nut intake had a 16% lower risk of high blood pressure compared to those with the lowest intake. Specifically, consuming approximately 28 grams of unsalted nuts daily is associated with a 20% reduction in hypertension risk, while 30 grams per day may reduce risk by up to 26%.

For individuals with type 2 diabetes, nuts serve as a beneficial snack due to their low carbohydrate content and high levels of protein, healthy unsaturated fats, vitamins, and minerals. Regular consumption may help stabilize blood sugar levels and lower the risk of cardiovascular diseases by improving cholesterol profiles, specifically by lowering LDL cholesterol and increasing HDL cholesterol. Recommended varieties include walnuts, almonds, pistachios, and cashews.