KARACHI: Eating nuts such as almonds, walnuts and pistachios every day may help reduce the risk of developing high blood pressure, according to a study published in the British Journal of Nutrition.
Researchers analyzed data from eight studies involving more than 143,000 people between the ages of 18 and 87. More than 20,000 participants had been diagnosed with high blood pressure.
The researchers examined how dietary habits affected the risk of developing hypertension and found that regular nut consumption was associated with a lower risk.
The study found that eating nuts regularly could reduce the risk of high blood pressure by up to 16%. Consuming about 28 grams of nuts was associated with a reduction of up to 20%, while eating around 30 grams daily was linked to a reduction of up to 26%.
However, eating larger quantities did not appear to provide additional benefits in reducing the risk of high blood pressure.
Why nuts may help
Nuts contain fiber, healthy fats, magnesium, potassium, vitamin E, vitamins C and K, protein and several B vitamins, researchers said.
Magnesium may help relax blood vessels, potentially contributing to healthier blood pressure levels, while potassium also plays a role in maintaining normal blood pressure.
What is high blood pressure?
High blood pressure occurs when the force of blood against artery walls remains consistently elevated. Narrowed blood vessels can restrict blood flow and increase pressure.
Often described as a “silent killer,” hypertension may cause no obvious symptoms but can damage the heart, brain, eyes, kidneys and blood vessels over time.
Uncontrolled high blood pressure increases the risk of cardiovascular disease, heart attack and stroke. Early diagnosis, medication when prescribed and healthy lifestyle changes can help manage the condition.