A new analysis involving more than 143,000 participants found that consuming approximately one ounce of nuts daily was associated with a 26% lower risk of developing high blood pressure, adding to research suggesting that nuts may support cardiovascular health.
By yourNEWS Media Newsroom
Eating approximately one handful of nuts each day may be associated with a significantly lower risk of developing high blood pressure, according to a scientific analysis involving 143,380 participants across eight studies.
The research, published in the British Journal of Nutrition, found that individuals consuming approximately 30 grams, or about one ounce, of nuts daily had a 26% lower relative risk of hypertension compared with those who consumed none.
The findings provide additional evidence of a relationship between nut consumption and cardiovascular health, although researchers emphasized that the observational studies cannot definitively establish that eating nuts directly prevents high blood pressure.
The study, published online August 4, 2026, was conducted by Michael Metoudi, Isabelle Sadler, Shireen Kassam and Dagfinn Aune.
The researchers systematically reviewed prospective cohort studies examining the relationship between nut consumption and hypertension, a condition that increases the risk of heart disease, stroke and other cardiovascular complications.
The analysis included 20,665 participants who developed or were diagnosed with hypertension among the 143,380 individuals studied.
The eight studies were conducted in the United States, France, Spain, South Korea, China and Iran. Six included both men and women, while two involved only men.
Researchers searched the PubMed and Embase scientific databases for studies published through April 4, 2026.
They then combined the findings to estimate how different levels of nut consumption were associated with subsequent hypertension risk.
The analysis produced three principal findings.
Participants in the highest category of nut consumption had a 16% lower relative risk of hypertension compared with those in the lowest consumption category.
A separate dose-response analysis found that each additional 28 grams of nuts consumed daily was associated with a 20% lower relative risk.
When researchers compared people eating approximately 30 grams daily with those consuming no nuts, the analysis indicated a 26% lower relative risk of developing hypertension.
These percentages represent relative differences between groups rather than the absolute probability that an individual will develop high blood pressure.
The findings also do not mean that adding nuts to a person’s diet will necessarily reduce their personal risk by 26%.
The researchers assessed the strength of evidence using criteria established by the World Cancer Research Fund and characterized a causal relationship as probable. However, because the underlying studies were observational, the findings cannot conclusively demonstrate that nuts themselves caused the lower hypertension risk.
The study’s results have attracted interest because nuts contain several nutrients and naturally occurring compounds that may influence cardiovascular function.
Among them is L-arginine, an amino acid that the body uses to produce nitric oxide.
Nitric oxide helps blood vessels relax and widen, a process that can reduce resistance to blood flow.
Nuts also contain dietary fiber, which supports digestive health and may influence cardiovascular function through interactions with intestinal bacteria.
When gut bacteria break down certain types of fiber, they produce short-chain fatty acids, compounds being studied for their potential effects on blood pressure regulation, inflammation and metabolic health.
Antioxidants found in nuts may also influence oxidative stress and inflammatory processes associated with cardiovascular disease.
Additional nutrients, including magnesium and potassium, contribute to normal muscle, nerve and cardiovascular function.
Potassium plays an important role in regulating sodium balance, while magnesium supports normal blood vessel function.
The researchers proposed these mechanisms as possible explanations for the observed association, but the study did not establish which nutrients, or combinations of nutrients, were responsible.
The findings are consistent with established dietary patterns emphasizing plant-based foods.
Nuts are included in both the Mediterranean diet and the Dietary Approaches to Stop Hypertension, commonly known as the DASH diet.
The Mediterranean diet generally emphasizes vegetables, fruits, whole grains, legumes, nuts, olive oil and other minimally processed foods.
The DASH diet was specifically developed to support blood pressure management and encourages the consumption of fruits, vegetables, whole grains, low-fat dairy products, nuts, seeds and legumes while limiting sodium intake.
Both dietary approaches have been associated with improvements in cardiovascular risk factors, although their benefits cannot be attributed to nuts alone.
Earlier research has examined several varieties of nuts, including almonds, walnuts, cashews and peanuts, in relation to blood pressure and cardiovascular health.
Different nuts contain varying amounts of unsaturated fats, fiber, minerals and antioxidants.
However, the new meta-analysis did not establish whether one variety offered greater protection against hypertension than another.
The researchers also did not determine whether the nuts consumed in the included studies were salted or unsalted.
That distinction matters because excessive sodium intake is associated with elevated blood pressure.
Choosing unsalted nuts may allow individuals to obtain their nutritional benefits without substantially increasing sodium consumption.
Nuts can also serve as alternatives to highly processed snacks, including potato chips and other products containing large amounts of salt.
However, the analysis did not specifically test whether replacing processed snacks with nuts directly reduced hypertension risk.
The observational nature of the research remains an important limitation.
People who regularly consume nuts may also follow other behaviors associated with better cardiovascular health.
They may exercise more frequently, consume more fruits and vegetables, smoke less or maintain different body weights than individuals who rarely eat nuts.
Although prospective cohort studies use statistical adjustments to account for many of these differences, researchers cannot eliminate the possibility that unmeasured factors influenced the results.
The study also identified differences among the individual research findings, including substantial statistical variation in the dose-response analysis.
Such variation can arise from differences in study populations, dietary assessment methods, follow-up periods and other factors.
The authors reported no indication of publication bias in their statistical evaluation, although they acknowledged that the relatively small number of available studies limited the strength of the conclusions.
Another distinction concerns the prevention of hypertension versus treatment of existing high blood pressure.
The research examined the association between nut consumption and the likelihood of developing hypertension.
It did not demonstrate that increasing nut intake lowers blood pressure among individuals already diagnosed with the condition.
Determining whether nuts have a direct therapeutic effect would require appropriately designed randomized clinical trials measuring blood pressure changes under controlled conditions.
The study also did not establish an ideal intake for every individual.
A serving of approximately 28 to 30 grams represents a relatively small handful of nuts, although the amount varies depending on the type and size.
Because nuts are calorie-dense, incorporating them into a balanced diet may involve replacing other foods rather than simply adding more calories.
People with tree nut or peanut allergies should avoid the relevant foods and follow their medical guidance.
The findings were also drawn from studies conducted in six countries, meaning the results may not apply equally to all populations or dietary patterns.
Despite those limitations, the researchers concluded that the combined evidence supports existing dietary recommendations encouraging regular nut consumption.
The analysis adds to research suggesting that nuts may play a role in a broader dietary pattern associated with cardiovascular health.
Its principal finding remains an association: people who consumed approximately one ounce of nuts daily experienced a 26% lower relative risk of hypertension compared with those who ate none.
Whether that difference results directly from nut consumption, associated dietary habits or a combination of factors remains an important question for future clinical research.
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