Do Walnuts Lower Blood Pressure?

Walnuts are a popular nut that get attention for the cardiovascular benefits they provide. Due to their high fat content, walnuts have long been branded with a bad reputation. In recent years, however, that reputation is changing as science learns of the many benefits provided by the healthy fats in walnuts.

Blood Pressure

• Studies measuring the effect of walnuts on blood pressure have shown mixed results. A study published in the August 2007 journal Hypertension found that a diet high in omega-3 fatty acids from plant foods reduced systolic blood pressure by an average of 0.97mm Hg (millimeters of mercury) and diastolic blood pressure by an average of 0.87 mm Hg in study participants. An earlier study, conducted at Loma Linda University in 1993, found no relationship between walnut consumption and blood pressure.

Heart Benefits

• Despite finding no effects on blood pressure, the Loma Linda University study did suggest other cardiovascular benefits from consumption of walnuts. Total cholesterol values dropped 12.4 percent in study participants who incorporated walnuts into their diet. Low-density lipoprotein (LDL) values fell 16.3 percent. The authors concluded that replacing a portion of meat and fatty foods in the diet with walnuts has a favorable effect on an individual's cholesterol profile.

Omega-3

• The benefits of walnuts on heart health are believed to be due in part to their omega-3 fatty acid content. According to the United States Department of Agriculture, a 1/4 cup serving of walnuts contains 2.3g of omega-3 in the form of alpha-linolenic acid (ALA). ALA is the short-chain cousin of the long-chain omega-3 fatty acids found in fish oil.

Nutrition

• In addition to omega-3, walnuts are rich sources of the essential minerals manganese and copper. They also provide generous amounts of magnesium, a mineral in which many people fall short of dietary recommendations. Because they are naturally low in carbohydrates, walnuts are ideal for individuals adhering to a low-carb diet. Walnuts also boast a potent antioxidant called ellagic acid, which is being studied as a possible immune system booster.

How to Consume

• Although walnuts can be enjoyed on their own right out of the bag, there are a number of other ways to incorporate this healthful nut into your diet. Walnuts can be mixed with sauteed vegetables, adding crunch to a stir fry. A dash of olive oil maximizes the meal's cardiovascular benefits. Crushed walnuts taste great mixed into low-fat plain yogurt and fruit. They may also be added to cereal or oatmeal to provide some additional protein with breakfast.