Login or Register

Black Walnuts & Their Effect on Blood Pressure

May 26, 2011 | By Natalie Stein

High blood pressure, or hypertension, increases your risk for stroke, heart disease and kidney disease. A healthy diet may help prevent you from developing hypertension, or lower your blood pressure if it is high, and some nutrients in black walnuts may support a healthy blood pressure. Eat black walnuts in moderation as part of a balanced diet, and talk to your doctor if you have concerns about your blood pressure.

Sodium

Black walnuts can support a lower blood pressure because they are sodium-free. A high-sodium diet can lead to high blood pressure, and healthy adults should not get more than 2,300 mg sodium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. If you have hypertension, limit your daily sodium intake to 1,500 mg. Choose unsalted black walnuts, instead of nuts with salt or salty flavorings, to limit your sodium consumption.

Dietary Fiber

Each ounce of dried black walnuts has 1.9 g dietary fiber, or 8 percent of the daily value. Dietary fiber is a healthy nutrient which comes from the parts of plant foods that your body cannot digest, and a high-fiber diet may lower your blood pressure, according to the Linus Pauling Institute Micronutrient Information Center. Dietary fiber is also healthy for your heart because it lowers levels of bad LDL cholesterol in your blood.

Healthy Fats

Dried black walnuts provide 0.6 g alpha-linolenic acid per ounce, or 38 percent of the daily value. Alpha-linolenic acid is an essential omega-3 fatty acid, according to the Linus Pauling Institute Micronutrient Information Center. Your body can convert some of it into longer-chain omega-3 fats, which may lower your blood pressure. Other sources are English walnuts, flaxseed, flaxseed oil and canola oil. Like other nuts, walnuts are high in unsaturated fats and low in cholesterol-raising saturated fat.

Other Information

Dried black walnuts have 146 mg potassium, or 4 percent of the daily value, and 56 mg magnesium, or 14 percent of the daily value. Inadequate intake of either of these essential minerals can lead to high blood pressure, according to the Linus Pauling Institute Micronutrient Information Center, and you can also get them from other nuts and whole grains. But you should eat black walnuts only in moderation because they have 173 calories per ounce. If you eat them without reducing your calories from other foods, you may gain weight and your blood pressure may increase.

References

Article reviewed by Jerry Petersen Last updated on: May 26, 2011

Must see: Photo Galleries

Member Comments