Eating Nuts Regularly May Help Reduce Risk of High Blood Pressure: Study

QUETTA: Regular consumption of nuts such as almonds, walnuts and pistachios may help lower the risk of developing high blood pressure, according to a study published in the British Journal of Nutrition.

High blood pressure, or hypertension, occurs when the force of blood against artery walls remains consistently too high. It is often referred to as a “silent killer” because many people may have the condition without knowing it.

Researchers analyzed data from eight studies involving more than 143,000 people aged 18 to 87, including over 20,000 individuals who had been diagnosed with hypertension. The researchers examined the relationship between dietary habits and the risk of developing high blood pressure.

The findings suggested that regular nut consumption was associated with a lower risk of hypertension. According to the study, consuming nuts regularly could reduce the risk by up to 16 percent, while consuming around 28 grams per day was associated with a reduction of up to 20 percent.

The researchers further found that eating approximately 30 grams of nuts daily was associated with a reduction of up to 26 percent in the risk of high blood pressure. However, consuming amounts above this level did not appear to provide additional benefits in terms of reducing hypertension risk.

Nuts contain several nutrients considered beneficial for cardiovascular health, including fiber, healthy fats, magnesium, potassium, vitamin E, vitamins C and K, protein and various B vitamins.

Researchers suggested that these nutrients may contribute to maintaining healthy blood pressure. Magnesium, for example, may help blood vessels relax, potentially contributing to lower blood pressure.

High blood pressure can damage blood vessels and organs, particularly the heart, brain, eyes and kidneys, and may increase the risk of heart disease, heart attack and stroke.

Early diagnosis can help people manage hypertension. Along with prescribed medication when necessary, maintaining a healthy diet and making appropriate lifestyle changes can help control blood pressure.