More than 1.4 billion people worldwide live with high blood pressure (hypertension). It’s the single biggest metabolic risk factor for early death – driving diseases such as heart attacks, strokes, kidney failure and dementia.
Most of these cases of high blood pressure are shaped by how we live and what we eat. This means that making changes to your diet can have a big impact on your risk of developing high blood pressure.
Even small changes can help, as our latest research shows. We found that adding just one serving of nuts into your daily diet is linked with lower hypertension risk.
It’s well known that eating more plant foods is associated with a lower risk of hypertension – but research on the impact of nuts has been limited to date.
Fruits and vegetables are associated with a lower risk of hypertension, with consumption of 800g (ten portions) per day reducing the risk by 11%.
Whole grains – brown rice, oats, wholemeal bread – are similarly linked to lower risk of hypertension. Our research found that the people who consumed the highest amount of whole grains each day had a roughly 26% lower risk compared to people consuming the least.
We have also shown that legumes and soya are associated with a 16% and 19% lower risk...
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