British Journal of Nutrition: Just a Handful of Nuts a Day May Reduce the Risk of Hypertension by 20%

Regular nut consumption may be associated with a lower risk of developing hypertension, according to scientists who analyzed data from more than 143,000 people. The findings were published in the British Journal of Nutrition.

Researchers conducted a systematic review and meta-analysis of eight prospective studies involving 143,380 people aged 18 to 87. Among them, 20,665 participants had been diagnosed with hypertension.

The analysis found that people who consumed the highest amounts of nuts had approximately a 16% lower risk of developing hypertension than those who ate the least.

An even stronger association emerged when researchers examined the amount of nuts consumed. According to a linear analysis, each additional 28 grams of nuts per day was associated with an approximately 20% reduction in the relative risk of hypertension.

However, the relationship does not appear to continue indefinitely. The analysis suggested that the protective effect begins to level off after roughly 25–30 grams of nuts per day. In a separate model, consuming 30–35 grams of nuts daily was associated with an approximately 26% lower risk.

The authors noted that the findings are consistent with previous research linking nut consumption to lower blood pressure and better cardiovascular health.

The potential benefits may be related to the unsaturated fatty acids, minerals, fiber and other biologically active compounds found in nuts. However, the analysis examined a statistical association rather than establishing specific mechanisms responsible for the effect.

The researchers also highlighted several limitations. In most of the studies, participants' diets were assessed only once, making it difficult to determine how their eating habits changed over the course of many years.

In addition, the studies did not provide sufficient information about specific types of nuts or, importantly, whether they were salted. Excessive salt intake can itself raise blood pressure.

The studies included in the analysis also did not involve populations from Africa or the Indian subcontinent, meaning the findings cannot automatically be generalized to all population groups.

Despite these limitations, the authors classified the likelihood of a causal relationship between nut consumption and a reduced risk of hypertension as “probable” according to criteria developed by the World Cancer Research Fund.