Making Nuts a Daily Snack Could Lower Blood Pressure, Scientists Find

A serving showed the strongest link

The researchers compared nut consumption with hypertension diagnoses in nearly 150,000 participants. People who ate the most nuts had a 16% lower likelihood of developing hypertension than those who ate the least.

The strongest association appeared among people eating 30 to 35 grams a day, about one serving. Their hypertension risk was 26% lower than for people who ate no nuts, according to the meta-analysis.

Small changes may be manageable

Diet plans for high blood pressure, including DASH, can call for broad changes. But Melissa Mroz-Planells, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, said smaller, sustainable adjustments can support long-term heart health.

Cheng-Han Chen, a cardiologist and medical director at MemorialCare Saddleback Medical Center in Laguna Hills, California, said accessible habits that may help control blood pressure are worth considering. High blood pressure is a major cardiovascular disease risk factor, he noted.

Variety and overall habits matter

The study did not compare individual types of nuts. Mroz-Planells said people can try different varieties, while noting that no single food can eliminate hypertension risk. Chen cautioned that excess salt, sugar and fat are associated with high blood pressure, while fruits, vegetables and whole grains can help lower it. Regular exercise, avoiding tobacco and alcohol, maintaining a healthy weight, quality sleep and stress reduction can also play a role.

Association is not proof

Mroz-Planells emphasized that the findings show a relationship between nut intake and hypertension risk, not cause and effect. Other factors may partly account for the association. The results add to evidence that small changes may matter, but nuts should not distract from attention to the broader diet and lifestyle.