Walnuts are tree nuts that are typically served in halves, without their hard outer shells. Walnuts are high in calories and rich in fat, most of which is unsaturated. Walnuts can be healthy because they provide a variety of nutrients, and they are unlikely to raise blood pressure because of these nutrients. Consult your doctor when attempting to address any medical conditions.
Fat
Walnuts are high in fat, but most of the fat is unsaturated. A 1-oz. serving has 18.5 g of total fat, only 1.7 g of which is saturated fat, the type that can increase your cholesterol levels. The remainder is unsaturated fat, which may help reduce your cholesterol levels. Because high cholesterol is a risk factor for high blood pressure, the unsaturated fat in walnuts can actually help maintain normal or lower blood pressure.
Cholesterol
Unlike other foods high in fat, walnuts do not contain any dietary cholesterol, which makes the nuts unlikely to increase your blood pressure. The National Heart, Lung and Blood Institute suggests that a diet to help prevent high blood pressure will be low in cholesterol, so replacing a cholesterol-rich food in your diet with walnuts may help reduce your blood pressure.
Sugar
Walnuts are low in carbohydrates, and they contain very little sugar -- just .7 g in each 1-oz. serving. While sugar adds flavor to foods, research published in the May 2004 edition of the journal "Circulation" found that increased sugar intake promoted an increased risk of high blood pressure.
Sodium
Consuming too much sodium can increase your blood pressure. Walnuts are unlikely to promote high blood pressure through their sodium content, as they contain very little of the mineral -- just 1 mg in each 1-oz. serving. The recommended daily intake is 2,300 mg.
Carbohydrates
Each 1-oz. serving of walnuts contains less than 4 g of carbohydrates, making it one of the few portable snacks appropriate for a low-carbohydrate diet. According to research published in the January 2010 edition of the "Archives of Internal Medicine," low-carbohydrate diets can help reduce blood pressure levels
References
- USDA National Nutrient Database: Nuts, Walnuts, English
- MayoClinic.com; High Blood Pressure (Hypertension); March 2011
- National Heart, Lung and Blood Institute; What Is the DASH Eating Plan?; November 2010
- "Circulation"; Reducing Consumption of Sugar-Sweetened Beverages Is Associated with Reduced Blood Pressure: A Prospective Study Among United States Adults; L. Chen, et al.; May 2010
- "Archives of Internal Medicine"; A Randomized Trial of a Low-Carbohydrate Diet v. Orlistat Plus, a Low-Fat Diet for Weight Loss; W.S. Yancy, et al.; January 2010
