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Eating a handful of nuts every day can have significant benefits for regulating blood pressure.
Young Journalists Club; Javad Farahani - A new scientific review has shown that daily consumption of nuts, in addition to its well-known benefits for cardiovascular health, may also be associated with a reduced risk of developing high blood pressure.
In a meta-analysis published in the British Journal of Nutrition, researchers examined data from eight long-term studies on 143,380 people — including 20,665 individuals with high blood pressure — to evaluate the relationship between nut consumption and the likelihood of developing this condition.
The findings showed that people who consumed larger amounts of nuts were 16 percent less likely to develop high blood pressure compared with those who consumed smaller amounts.
The results also indicate that consuming about 30 grams of nuts per day — roughly equivalent to a small handful — was associated with a reduction in risk of up to 26 percent. When consumption exceeded 35 grams per day, however, no clear additional benefit was observed.
How do nuts help regulate blood pressure?
Researchers believe the benefits of nuts are related to the nutrients they contain, including:
L-arginine: The body uses this substance to produce nitric oxide, which helps blood vessels relax and widen.
Fiber: It is broken down by gut bacteria into compounds that may play a role in regulating blood pressure.
Antioxidants: They help reduce the inflammation associated with high blood pressure.
Magnesium and potassium: They support blood vessel function and heart health.
In these studies, the type of nuts consumed by participants, and whether the nuts were salted or unsalted, was not specified. However, previous research has linked consumption of almonds, cashews, walnuts, and peanuts with a reduced risk of developing high blood pressure.
What is the right amount?
The researchers noted that if daily consumption is 25 grams or less, its potential benefits may be less noticeable; on the other hand, no clear additional benefit was observed with consumption of more than 35 grams per day either.
Experts recommend choosing unsalted nuts and replacing processed snacks (such as potato chips) with them. It is also emphasized that having a balanced diet, engaging in regular physical activity, and maintaining a healthy weight are important in this regard.
However, the researchers emphasize that the findings of this study do not prove that eating nuts is the direct cause of the reduced risk of high blood pressure.
Moreover, these findings do not indicate an ability of nuts to lower the blood pressure of people who currently have this condition, and they cannot replace prescribed medications or specialist medical advice.
Source: Daily Mail
Source: Young Journalists Club
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