How many nuts should you eat a day? Researchers found a sweet spot

A bag of mixed nuts can disappear surprisingly quickly during an evening on the sofa. Nuts are often seen as a healthy snack, but does eating more make them even better for you?

Researchers have now looked at the link between nut consumption and the risk of developing high blood pressure. Their findings offer a useful guide to how much you might want to eat each day.

What the new research found

A study published in the British Journal of Nutrition in August 2026 combined results from eight long-term studies. Together, they included 143,380 adults. During the studies, 20,665 people developed high blood pressure.

People who ate the most nuts had a 16% lower risk of developing high blood pressure than those who ate the least.

But the amount mattered, too. The researchers found that eating around 30 grams of nuts a day was linked to a 26% lower risk compared with eating none.

The benefit appeared to level off at around 25 to 30 grams a day. Eating more wasn't linked to any further reduction in risk.

Why one handful is a sensible amount

These findings are in line with advice from the Dutch Nutrition Centre, which recommends a daily portion of unsalted nuts.

Nuts provide fibre, protein, vitamins and minerals. They also contain mostly unsaturated fats, which can be a healthier choice than the saturated fats found in some other foods.

However, nuts are high in calories, so portions can add up quickly. Choosing unsalted varieties is also a good idea, as eating too much salt can raise blood pressure.

There's another reason not to overdo it. Nuts can contain small amounts of mould toxins, including aflatoxins. Food safety limits help keep these toxins under control, and eating a varied diet means you're not relying too heavily on one food.

The Voedingscentrum's guidance on nuts explains the recommended portion and why unsalted varieties are preferred.

What does 30 grams of nuts look like?

You don't need to weigh your nuts every time. Around 30 grams is roughly one handful, although the exact amount depends on the size of your hand and the type of nut.

You can choose from almonds, walnuts, hazelnuts, cashews, pistachios and peanuts. It's a good idea to vary the types you eat and choose unsalted options.

Adding nuts to your diet doesn't have to mean eating more overall. Try swapping your usual crisps or biscuits for a handful of nuts instead. You could also sprinkle them over yoghurt or porridge, or add a few to a salad.

The American Heart Association also recommends a small handful as a serving and suggests choosing nuts with little or no added salt.

Can nuts prevent high blood pressure?

Not necessarily. The study found a link between eating nuts and a lower risk of high blood pressure, but it can't prove that nuts were responsible for the difference.

That's because the researchers analysed studies that followed people's usual eating habits. They didn't assign participants to eat specific amounts of nuts. Other differences in lifestyle could also have influenced the results.

The researchers considered a cause-and-effect relationship plausible, but more research is needed. They also couldn't establish whether certain types of nuts offered greater benefits than others, or whether salted and unsalted nuts had different effects.

If you're concerned about your blood pressure, keep up with regular checks and follow your healthcare professional's advice. Nuts can be part of a balanced diet, but they aren't a replacement for prescribed medication or treatment.

The takeaway: Around 30 grams of nuts a day, or roughly one handful, was linked to the greatest reduction in risk in this study. Eating more wasn't associated with extra benefits, so a small daily portion may be all you need.