If you have hypertension—or are trying to prevent it—the pantry can seem like a minefield. When you want a snack, potato chips, beef jerky and pretzels are all detrimental choices because they are high in sodium, which is a major no-go for managing high blood pressure.
However, one food that is a heart-healthy snack? Unsalted nuts. According to cardiovascular dietitians we talked to, walnuts, in particular, are an especially beneficial snack for those with hypertension.
“Walnuts are among the most heart-healthy nuts you can eat,” says cardiovascular dietitian Erin Sheehan, RDN, LND. She explains that the reason why they’re such a stand-out nut is due to their high content of alpha-linoleic acid (ALA). “ALA is a plant-based omega-3 fatty acid known for its anti-inflammatory properties, its ability to lower triglycerides and its support for overall blood vessel health,” she adds.
Long story short, eating a handful of walnuts every day can really impact your blood pressure. Keep reading to find out how.
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Why Are Walnuts Heart-Healthy?
Besides containing heart-healthy ALA, Sheehan says that walnuts are also a good source of monounsaturated and polyunsaturated fats, fiber, magnesium and antioxidants, all nutrients that contribute to heart health in their own unique ways. Monounsaturated and polyunsaturated fats are linked to lowering LDL cholesterol. Fiber helps regulate blood sugar, lower cholesterol and maintain a healthy weight. As for magnesium, this nutrient regulates heart muscle contractions, which is important for maintaining a healthy heart rhythm. It also helps control blood pressure. Antioxidants help prevent oxidative stress, which reduces the risk of heart problems.
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While other nuts are also good for heart health, Lena Beal, MS, RDN, LD, CCTD, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, agrees that walnuts are one of the most beneficial. “Walnuts are one of the only tree nuts that provide a significant amount of plant-based omega-3 fatty acids, specifically ALA, which supports a healthy heart by reducing inflammation and improving blood vessel function,” she says.
How Does Eating Walnuts Every Day Impact Blood Pressure?
Diet plays a huge role in managing blood pressure. If you have hypertension, it’s important to be mindful of your entire diet, not just what you snack on. That said, incorporating walnuts into a heart-healthy diet can positively impact blood pressure.
“Eating walnuts regularly can help lower blood pressure by improving flow-mediated dilation, a measure of how well blood vessels expand. Better vessel flexibility and function reduce resistance in the arteries, making it easier for blood to flow and lowering overall blood pressure,” says Michelle Routhenstein, RD, CDE, CND, a cardiovascular dietitian and the owner of Entirely Nourished.
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Beal agrees that regularly eating walnuts can help lower blood pressure. “Research shows that regular walnut consumption may modestly reduce blood pressure, especially when part of a balanced diet like the DASH or Mediterranean diet. Walnuts promote vasodilation—the widening of blood vessels—which can lead to better blood flow and lower pressure,” she says, echoing Routhenstein.
If you want to incorporate walnuts into your diet as a way to help manage blood pressure, Sheehan says that having a small handful of unsalted walnuts most days of the week is enough to make an impact. She says that some ways of incorporating it into your diet include adding them to salads, pairing a handful with dark chocolate, incorporating them into cottage cheese with fruit or sprinkled on oatmeal.
While walnuts are one of the most heart-healthy nuts there is, all three dietitians say that regularly consuming other unsalted nuts can support blood pressure too. “Nuts like almonds, pistachios and cashews also offer significant heart health benefits, especially when they replace ultra-processed snack foods,” Sheehan explains.
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Similar to walnuts, Sheehan says that these nuts provide magnesium, potassium, fiber and unsaturated fats, all of which can help reduce blood pressure and cholesterol levels. “However, walnuts are unique in their exceptionally high ALA content, giving them a slight edge when it comes to cardiovascular and anti-inflammatory benefits,” she adds.
While incorporating unsalted walnuts into your diet is a great way to support blood pressure, all three dietitians say it’s important to eat a wide range of nutrient-rich foods; your whole diet matters more than one daily snack.
“Prioritizing a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats, while minimizing highly processed foods high in saturated fat, sodium and added sugars, is the most sustainable and effective approach for long-term heart health,” Sheehan says. Consider walnuts a small, but mighty piece of the heart-healthy puzzle.
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Sources
- Erin Sheehan, RDN, LND, cardiovascular dietitian
- Lena Beal, MS, RDN, LD, CCTD, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics
- Michelle Routhenstein, RD, CDE, CND, cardiovascular dietitian and the owner of Entirely Nourished