High blood pressure is a dangerous chronic disease that often progresses silently but can lead to serious complications such as stroke, heart attack, heart failure, and damage to blood vessels and kidneys. Controlling blood pressure is a vital task for patients, and besides medication, nutrition plays a key role.
Among foods that support blood pressure control, walnuts are called the “king of nuts” by nutrition experts thanks to their outstanding nutritional composition and clear positive effects on the cardiovascular system, especially blood pressure.
Why are walnuts called the “king of nuts”?
Walnuts originate from the Mediterranean and Central Asia and are now widely cultivated in the US, China, and European countries. Unlike many other nuts, walnuts have a distinctive brain-like shape, with a creamy yellow kernel inside that is rich, nutty, and easy to eat.
The most notable feature of walnuts is their high content of valuable nutrients, especially:
- Plant-based omega-3 (ALA) with the highest content among nuts.
- Strong antioxidants such as polyphenols and melatonin.
- Fiber, plant protein, vitamin E, folate.
- Essential minerals such as magnesium, potassium, calcium, and zinc.
These factors make walnuts surpass other nuts like almonds, cashews, chia seeds… to be dubbed the king of nuts in supporting blood pressure control and cardiovascular protection.
What are the benefits of walnuts in controlling high blood pressure?
They include the following main effects:
1. Rich in plant omega-3 to support vasodilation and reduce inflammation
Walnuts contain a large amount of alpha-linolenic acid (ALA), a type of plant omega-3. This essential fatty acid helps reduce inflammation, prevent plaque formation inside artery walls, and support blood vessel dilation and improved blood flow.
People with high blood pressure often suffer from chronic inflammation and narrowed arteries. Supplementing omega-3 from walnuts helps reduce peripheral resistance and naturally stabilize blood pressure.
2. Provide magnesium and potassium to regulate blood pressure
Walnuts supply natural magnesium and potassium, which are very beneficial for people with hypertension. Magnesium relaxes the smooth muscle of blood vessels, reducing vessel contraction and thereby lowering blood pressure. Potassium helps the body eliminate sodium (salt) through the kidneys, reducing pressure on blood vessels.
Each 30g serving of walnuts contains about 125 mg potassium and 45 mg magnesium, ideal to support hypertensive individuals without needing supplements.
3. Reduce cholesterol
A common cause of high blood pressure is cholesterol plaque buildup inside arteries, restricting blood flow. Walnuts are rich in polyunsaturated fats, especially omega-3 and omega-6 fatty acids, which help reduce bad cholesterol (LDL) and raise good cholesterol (HDL).
Thus, blood vessels become clearer, blood pressure decreases, and the heart doesn’t have to work too hard pumping blood.
4. Rich in antioxidants
Walnuts contain many powerful antioxidant compounds like polyphenols, ellagitannins, and melatonin. These substances help fight free radicals (which cause vessel damage, arterial stiffness, and hypertension).
Regular consumption of walnuts can slow the aging of blood vessels, especially in older adults (a high-risk group for hypertension).
5. Support weight control
Obesity is a leading risk factor for hypertension. Despite being energy-dense, walnuts contain fiber and plant protein that help increase satiety, reduce snacking, and effectively control weight.
Managing weight not only helps lower blood pressure but also reduces risks of diabetes, cardiovascular diseases, and other metabolic disorders.
How to use walnuts for people with high blood pressure?
To achieve optimal blood pressure control benefits from walnuts, you can use 28–30g per day (equivalent to 7–9 halves of walnuts).
How to use:
- Eat directly after removing the shell.
- Lightly roast (without salt or sugar) to enhance the flavor.
- Mix into yogurt, salad, cereal, smoothies or baked goods.
Things to note when using walnuts:
- Avoid eating too much as it can cause weight gain.
- People who are allergic to nuts or are taking blood thinners should consult their doctor first.
Walnuts with their rich content of omega-3, magnesium, potassium, antioxidants and fiber, not only help stabilize blood pressure but also provide comprehensive cardiovascular protection. This is one of the few nuts that helps control cholesterol, reduce inflammation, improve blood vessel elasticity and support weight control, all of which are key factors in controlling high blood pressure. Thanks to its outstanding benefits and high applicability in the daily diet, walnuts truly deserve the title of “king of nuts” in supporting blood pressure regulation naturally, effectively and safely.
