A new analysis of more than 143,000 adults found that regularly eating approximately one ounce of nuts was associated with a substantially lower risk of developing high blood pressure, offering additional evidence of potential cardiovascular benefits.
By yourNEWS Media Newsroom
Eating a small handful of nuts each day may significantly reduce the likelihood of developing high blood pressure, according to a systematic review and meta-analysis published in the British Journal of Nutrition.
Researchers examining eight long-term observational studies involving 143,380 participants found that individuals consuming approximately 30 grams of nuts daily had a 26% lower relative risk of developing hypertension compared with those who consumed none.
The research, published online Aug. 4, 2026, also found that participants with the highest overall nut consumption had a 16% lower risk than those reporting the lowest intake.
The findings support recommendations to include nuts in a heart-healthy diet, although researchers cautioned that the observational evidence does not establish a direct cause-and-effect relationship.
The study was conducted by Michael Metoudi, Isabelle Sadler, Shireen Kassam and Dagfinn Aune, researchers affiliated with Plant-Based Health Professionals UK, Imperial College London and the Cancer Registry of Norway.
Rather than conducting a new clinical trial, the team combined findings from previously published studies that followed adults over time and recorded new cases of hypertension.
The researchers examined studies published through April 4, 2026, ultimately identifying eight that met their inclusion criteria.
Together, the studies included 20,665 cases of hypertension among participants ranging in age from 18 to 87. Three studies were conducted in the United States, two in Europe and three in Asia.
Six included both men and women, while two examined only men.
The analysis accounted for factors that can influence blood pressure, including age, body mass index, smoking, alcohol consumption and physical activity.
Researchers found that consuming a standard 28-gram serving of nuts daily was associated with a 20% reduction in relative hypertension risk.
Further analysis suggested the association was not strictly linear.
The greatest apparent benefit occurred at approximately 30 to 35 grams daily, equivalent to a small handful, with little evidence of additional protection at substantially higher intakes.
At roughly 30 grams per day, the estimated relative risk was 26% lower than among people who reported eating no nuts.
That figure represents a relative reduction in risk, not a 26-percentage-point decrease in the likelihood of developing hypertension.
The researchers classified the evidence for a causal relationship as “probable” under World Cancer Research Fund criteria, one level below the organization’s strongest classification of “convincing.”
Despite that assessment, the findings remain observational and cannot conclusively demonstrate that nuts themselves prevented high blood pressure.
Several nutritional characteristics may help explain the association.
Nuts contain unsaturated fatty acids, dietary fiber, plant protein, magnesium and antioxidant compounds that contribute to cardiovascular health.
Many varieties also contain L-arginine, an amino acid the body uses to produce nitric oxide, a compound involved in relaxing blood vessels and regulating blood flow.
Dietary fiber may provide additional benefits through interactions with intestinal bacteria, which produce substances that can influence inflammation and metabolic health.
Researchers also noted that antioxidant compounds in nuts may help reduce oxidative stress and chronic inflammation associated with cardiovascular disease.
The findings are consistent with earlier research examining blood pressure and dietary patterns.
A 2021 meta-analysis reported that each additional 20 grams of daily nut intake was associated with average reductions of approximately 0.50 millimeters of mercury in systolic blood pressure and 0.23 millimeters in diastolic pressure.
Although those individual changes are modest, even small reductions across large populations could have implications for cardiovascular disease prevention.
Nuts are also frequently included in Mediterranean, vegetarian and DASH eating patterns, which emphasize whole foods and have been associated with improved cardiovascular outcomes.
Researchers cautioned, however, that people who regularly consume nuts may also follow other healthy dietary habits that influence their blood pressure.
The analysis could not determine whether specific varieties, including walnuts, almonds, pistachios or peanuts, provided greater protection.
None of the eight studies separately examined the effects of salted and unsalted nuts, an important limitation because excessive sodium consumption is associated with elevated blood pressure.
Dietary intake was generally measured at the beginning of each study, meaning researchers could not fully account for changes in eating habits during subsequent years.
The investigators also observed differences between study results, particularly in analyses examining the effects of individual servings.
Although statistical testing did not identify clear evidence of publication bias, the relatively small number of eligible studies limited researchers’ ability to exclude that possibility.
The authors disclosed affiliations with Plant-Based Health Professionals UK, including funding received by two researchers. They stated that the organization did not influence the study’s design, data collection or analysis.
The researchers called for additional large-scale studies involving more diverse populations, particularly in Africa and the Indian subcontinent.
They also recommended investigations distinguishing between nut varieties, preparation methods and sodium content.
The findings suggest that replacing highly processed snacks with approximately one ounce of unsalted nuts may be a practical way to support cardiovascular health.
However, nuts should be considered one component of a balanced diet rather than an independent treatment for hypertension.
For individuals already diagnosed with high blood pressure, dietary improvements can complement prescribed treatment and other measures, including exercise, weight management and appropriate sodium intake.
The study adds to evidence that regular nut consumption is associated with better long-term cardiovascular outcomes, with approximately one daily handful appearing sufficient to capture much of the observed benefit.
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