How many nuts should you eat each day?

Eating a handful of nuts every day may help lower the risk of developing high blood pressure according to a new study. Nuts are a popular snack that can help control hunger while providing nutrients that support overall health.

Researchers from the UK and Norway reviewed data from eight long term studies involving around 150,000 people. They wanted to understand whether eating a small serving of nuts each day could be linked to a lower risk of developing high blood pressure.

The findings suggest that people who ate 30 grams of nuts daily had a 26% lower risk of high blood pressure than those who did not eat nuts. The researchers also found that every additional 28 grams of nuts consumed per day was associated with a reduction of up to 20% in the risk.

However the study did not examine whether eating nuts could lower blood pressure in people who already had the condition.

Doctors recommend following a balanced diet, exercising regularly and maintaining a healthy weight to help manage blood pressure.

How do nuts support healthy blood pressure?

Nuts are an important part of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. Both eating patterns are linked to better heart health and may help lower blood pressure and cholesterol levels.

The researchers did not specify which types of nuts the participants ate.  However previous studies have linked almonds, cashews, walnuts, peanuts and other nuts with a lower risk of high blood pressure.

It was also unclear whether the participants ate salted or unsalted nuts. Doctors warn that eating too much salt can increase blood pressure, so choosing unsalted nuts may be a healthier option.

What makes nuts good for blood pressure?

Nuts contain several nutrients that may help support healthy blood pressure.

•They may help relax blood vessels

According to the researchers, one possible reason for the benefits is a substance called L-arginine. The body uses this amino acid to produce nitric oxide which helps blood vessels relax and widen. This may support healthy blood flow.

• Fibre may support gut health

Nuts contain fibre that gut bacteria can break down into substances linked to healthier blood pressure levels. A healthy gut may play a role in supporting overall heart health.

•Antioxidants may reduce inflammation

Nuts also contain antioxidants that may help reduce inflammation in the body. Long-term inflammation has been linked to several health problems including factors that can contribute to high blood pressure.

However more research is needed to understand exactly how these nutrients affect blood pressure.

•What did the Study find?

The research, published in the British Journal of Nutrition, was a meta-analysis of eight studies involving 143,380 participants.

Among them, 20,665 people had been diagnosed with high blood pressure. Participants were between 18 and 87 years old.

The researchers examined the relationship between daily nut consumption and the risk of developing high blood pressure over time.

Although the results suggest a possible benefit, they do not prove that eating nuts alone prevents high blood pressure. Other lifestyle and dietary factors may also influence the findings.

•How can you add nuts to your daily diet?

Experts recommend including a variety of unsalted nuts in a balanced diet.

Here are a few simple ways to enjoy them:

•Choose a small handful

Around 28–30 grams can be a practical daily serving.

•Replace unhealthy snacks

Eat nuts instead of crisps or other salty snacks.

•Try different varieties

Include almonds walnuts, peanuts, or cashews.

•Avoid excess salt

Choose unsalted options to help limit sodium intake.

•Watch your portions

Nuts are nutritious but also high in calories.

Can nuts replace blood pressure medication?

No. Although nuts may support heart health, this study does not prove that they can directly lower blood pressure or replace prescribed medication.

People with high blood pressure should continue following their doctor’s advice and should not stop or change their medication without medical guidance.

Adding unsalted nuts to a balanced diet may offer health benefits, but they work best alongside other healthy habits including regular physical activity and limiting salt intake.

Conclusion

Eating a small handful of nuts daily may be linked to a lower risk of developing high blood pressure.  Their fibre antioxidants and other nutrients may help support healthy blood vessels and overall heart health.

However further research is needed to confirm the relationship and understand how different types of nuts affect blood pressure. For now choosing unsalted nuts instead of salty snacks can be a simple step towards a healthier diet.