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Daily Handful of Nuts Cuts High Blood Pressure
10 Sep
Summary
- Eating a handful of nuts daily lowers hypertension risk by 26%.
- Whole grains consumption linked to 26% lower hypertension risk.
- Plant foods benefit blood pressure through potassium and fiber.
New research indicates that incorporating a daily serving of nuts into one's diet can significantly reduce the risk of hypertension. Scientists found that consuming about a handful of nuts (30-35g) daily correlates with a 26% lower chance of developing high blood pressure, a condition identified as the leading metabolic risk factor for premature death.
The study, published in the British Journal of Nutrition, analyzed data from over 143,000 individuals. It reinforces that dietary changes are crucial for managing hypertension. Beyond nuts, increased consumption of whole grains is associated with a 26% reduced risk, while legumes and soya offer 16% and 19% lower risks, respectively.
Plant foods, in general, are beneficial for blood pressure due to their high potassium content, which aids in sodium excretion and vessel relaxation. They also provide fiber that supports beneficial gut bacteria, producing short-chain fatty acids linked to lower blood pressure. Furthermore, plant-based foods contain L-arginine, nitrates, and polyphenols that help widen blood vessels and reduce blood pressure.
