4 Nuts That May Help Lower Your Blood Pressure Naturally

Nuts are rich in protein, fiber, healthy fats, vitamins and minerals. This set of nutrients can help people maintain their blood pressure at healthier levels. Here are four nuts to add to your diet for better blood pressure and heart health.

Like most other nuts, almonds are a good source of fiber and plant-based protein. Studies have shown that a diet rich in these two nutrients can reduce the risk of high blood pressure.

Almonds also contain micronutrients that may help fight high blood pressure, including:

• Magnesium: One ounce (28.3 grams) of almonds contains 76.5 milligrams of magnesium, or 18 to 25 percent of your recommended daily intake, depending on gender and age. Research has suggested that diets rich in magnesium are associated with a lower risk of hypertension, although more evidence is needed.
• Vitamin E: Almonds contain 7.26 milligrams of vitamin E per ounce, about 50 percent of the recommended daily intake for adults. Vitamin E acts as an antioxidant and therefore may limit cell-damaging compounds called free radicals, which play a role in the development of heart disease. However, the links between vitamin E and lower blood pressure tend to be inconsistent in research.

Studies examining the link between almond consumption and hypertension in the real world have shown promise, although most have shown that almond consumption lowers diastolic blood pressure (the lowest number in a reading) and not systolic blood pressure (the highest number).

Nuts are good sources of protein and fiber, but they are also high in polyunsaturated or “healthy” fats. One ounce (14 walnut halves) contains 13.4 grams of polyunsaturated fat, including omega-3 and omega-6.

These healthy fats have many benefits for heart health: Omega-3s can help lower blood triglyceride (fat) levels and reduce the risk of irregular heartbeats, while omega-6s can help control your blood sugar. Both can help lower blood pressure.

Research on how nut consumption affects blood pressure is a little more mixed. Some research has found that eating more nuts is linked to better systolic blood pressure (the highest number in a reading) and better overall blood pressure control. However, others have found no connection or mixed results.

Pistachios pack several healthy nutrients in one small snack, including protein, fiber, and some healthy fats, all of which have been linked to better blood pressure. Pistachios also contain heart-healthy nutrients, such as:

• Antioxidants: These nuts contain a number of antioxidants, including beta-carotene, lutein, zeaxanthin, and vitamin C. Antioxidants help reduce oxidative stress, an imbalance of harmful free radical compounds in the body. This could help regulate blood pressure.
• Potassium: One ounce (about 49 pistachios) contains 8% of the recommended daily intake of potassium for men and 11% for women. Potassium helps relax blood vessels and remove excess sodium from the body, which can improve blood pressure.

Some research suggests that adding pistachios to your diet in place of other foods could reduce systolic blood pressure (the highest number in a reading), although results are inconsistent, so more research is needed.

Brazil nuts are large nuts rich in a number of heart-healthy nutrients. Just six Brazil nuts contain 2.1 grams of fiber, 4 grams of protein, and 6.9 grams of healthy polyunsaturated fats. Diets rich in these macronutrients may promote healthier blood pressure.

These nuts are also an excellent source of selenium. In fact, just one Brazil nut contains 68 to 91 micrograms of selenium. Just be sure to limit your intake to 400 micrograms of selenium per day.

However, in small dietary doses, selenium can help reduce inflammation and potentially promote heart health. A 2024 study found an association between increased selenium intake and a lower risk of high blood pressure. However, further research is needed.

All nuts are excellent sources of fiber and protein, making them a healthy addition to your diet. They might also help reduce your risk of hypertension and protect your heart health, especially nuts which contain additional heart-healthy micronutrients.

Almonds, Brazil nuts, walnuts, pistachios and many other varieties of nuts are easy additions to your daily diet. You can try:

• Make your own trail mix with nuts, seeds and raisins
• Toss pecans into a spinach salad
• Add nuts and bananas to oatmeal
• Crumbled pistachios on fresh fruit
• Top your yogurt with a variety of mixed nuts
• Add slivered almonds to green beans or chopped walnuts to asparagus