Hypertension, commonly known as high blood pressure, is a serious medical condition that can increase the risk of heart disease, stroke, and other health problems.

According to the American Heart Association, more than 100 million adults in the United States have high blood pressure. Various lifestyle modifications can help manage hypertension, including a healthy diet, physical activity, and maintaining a healthy weight.

Among these modifications, consuming certain foods, such as walnuts, can be an effective way to combat hypertension.

What Are Walnuts?

Walnuts are nuts that come from the Juglans genus tree. These nuts are not only popular for their unique taste and texture but also for their multiple health benefits.

Walnuts are a rich source of various nutrients, including protein, fiber, healthy fats, vitamins, and minerals. According to the United States Department of Agriculture (USDA), a single ounce of walnuts contains approximately:.

185 calories
4 grams of protein
4 grams of carbohydrates
18 grams of fat
2 grams of fiber
0 grams of sugar

What Makes Walnuts Good for Hypertension?

Walnuts are unique among other nuts due to their high levels of polyunsaturated fatty acids, particularly alpha-linolenic acid (ALA), which is an essential omega-3 fatty acid that the human body cannot produce.

Studies have shown that consuming foods containing ALA may help lower blood pressure levels in people with hypertension.

In addition to ALA, walnuts also have high levels of other beneficial compounds that can positively impact cardiovascular health, such as antioxidants, melatonin, and minerals like magnesium, potassium, and copper.

Magnesium helps relax blood vessels, while potassium helps offset the harmful effects of sodium, which is a common factor that contributes to hypertension.

How Many Walnuts Should You Eat to Combat Hypertension?

The American Heart Association recommends consuming a variety of nuts, including walnuts, as part of a healthy diet to prevent hypertension and improve overall cardiovascular health.

However, the exact number of walnuts required to combat hypertension depends on various factors, such as age, gender, weight, and physical activity level.

The recommended daily intake of walnuts varies between countries and health organizations. However, most recommendations fall between 1 and 2 ounces, or roughly 28 to 56 grams, per day.

This equates to about 14 to 28 walnut halves per day, or one-quarter to one-half cup of chopped walnuts per day.

It is important to note that while walnuts can help combat hypertension, they can also be high in calories, so it is important to include them as part of a balanced diet and to monitor portion sizes.

Other Benefits of Walnuts

Aside from their hypertension-lowering benefits, walnuts have other health advantages, such as:.

Reducing inflammation: Studies have shown that walnuts have anti-inflammatory effects that can help reduce the risk of chronic diseases and conditions like cancer, diabetes, and Alzheimer’s.
Improving brain function: Walnuts are rich in antioxidants, which can help protect brain health and enhance cognitive function.
Supporting weight management: Although high in calories, walnuts can help reduce appetite and increase feelings of fullness, ultimately contributing to weight loss.

Conclusion

Walnuts are a delicious and nutritious food that can significantly contribute to managing hypertension and promoting overall cardiovascular health.

The American Heart Association recommends including a variety of nuts, including walnuts, as part of a healthy diet to lower the risk of hypertension and other cardiovascular diseases. While there is no exact number of walnuts that one should eat to combat hypertension, most recommendations fall between 1 and 2 ounces per day, or about 14 to 28 walnut halves per day.

It is important to include walnuts as part of a balanced diet and to monitor portion sizes to prevent overconsumption.