Here's Exactly What Happens to Your Blood Pressure When You Eat Pistachios

Unlike meals, snacks are rarely thought out-which is why it's so easy to munch on foods like chips, cheese puffs and packaged cookies. While you may not think that snack foods impact health all that much, scientific research says otherwise.

According to a 2023 analysis published in Advances in Nutrition, regularly eating ultra-processed foods can increase the risk of type 2 diabetes, obesity, heart disease and cognitive decline. It can also raise your blood pressure. According to a 2021 study published in Public Health Nutrition, the more ultraprocessed foods you eat, the greater your risk of developing hypertension.

"The worst snacks for blood pressure are high in sodium, added sugar or saturated fat-which describes most of the packaged options," Dr. Kainat Khalid, MD, a cardiologist and the director of Jamaica Hospital's Hypertension Center in Richmond Hill, New York, tells Parade. "Salted chips and crackers can contain enormous amounts of sodium in a single sitting, and most people eat more than one serving. These foods are also engineered to be hard to stop eating, which makes the problem worse."

Dr. Allen J. Taylor, MD, FACC, the chairman of cardiology at MedStar Health and Vascular Institute, agrees. "Many ultra-processed snack foods are high in salt and preservatives, so they should be widely avoided. Currently, over 50% of calories in the U.S. are coming from ultra-processed foods, which is leading to all our problems with obesity, high blood pressure and diabetes," he says.

Want a healthier snack option that has the same savory and crunchy satisfaction of chips? Both cardiologists recommend pistachios. Keep reading to find out why this underrated nut is so beneficial for heart health, including blood pressure.

Related: The One Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist

How Eating Pistachios Impacts Blood Pressure

"Pistachios are a terrific choice," Dr. Taylor says about this smart snack. He explains that one reason why eating pistachios supports blood pressure is that they're high in unsaturated fats. According to a 2025 meta-analysis published in Asia Pacific Journal of Nutrition, omega-3 fatty acids (which pistachios are high in) cause blood vessels to relax and widen, allowing for better blood flow. They also contribute to better endothelial function, which means the lining of blood cells works more efficiently.

"There is solid clinical evidence that regular pistachio consumption can lead to meaningful reductions in blood pressure. Pistachios appear to improve the flexibility and responsiveness of blood vessels, allowing them to dilate more easily and reducing the pressure the heart works against," Dr. Khalid tells Parade.

Related: Exactly How Many Steps a Day Can Lower Your Blood Pressure

Besides being high in omega-3 fatty acids, Dr. Khalid explains that the potassium and magnesium in pistachios also help improve blood pressure regulation. This is because they relax blood vessels and balance key electrolytes.

According to a 2022 analysis published in Nutrition Reviews that looked at 17 studies and took into account 940 adults, snacking on pistachios significantly lowered blood pressure. But both cardiologists say that there is one important factor when it comes to eating pistachios to reduce blood pressure: it's important to choose unsalted pistachios.

"For anyone managing hypertension, regularly snacking on salted pistachios could meaningfully work against them. Switching to unsalted is a simple swap that makes a real difference," Dr. Khalid says.

She explains that while salted pistachios still have the same benefits as unsalted pistachios, the added sodium can directly counteract the blood pressure benefits-especially for people who are sodium-sensitive, which is more common than most people realize.

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Other Ways Snacking On Pistachios Supports Heart Health

Lowering blood pressure isn't the only way that consuming pistachios supports cardiovascular health. Dr. Khalid explains that the nut can help lower cholesterol too. She explains that this is largely due to their high unsaturated fat content. "These fats help lower LDL cholesterol without reducing HDL cholesterol," she says, adding that unsaturated fats also help lower inflammation.

Dr. Khalid points out that pistachios are also high in protein (which provides the body with energy) and fiber (linked to lowering the risk of cardiovascular disease). She adds that the combination of protein, fiber and unsaturated fats all packaged together in one nut makes pistachios a satisfying snack. Still, it's important to be mindful of your snack portion and avoid overeating, which can lead to consuming excess calories and increase the risk of obesity.

Related: The One Thing You Should Never Do Immediately After Waking Up if You Have High Blood Pressure

"Heart-healthy eating doesn't have to be complicated. Pistachios are a great example of a food that is genuinely good for you and satisfying to eat," Dr. Khalid says. "A small handful daily is the sweet spot for most people. Finding swaps that feel sustainable is the key to consistency, and the cardiovascular benefits will follow over time."

Unlike the chips in your pantry, this is one crunchy snack your heart health will benefit from.

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Related: What Your Blood Pressure Risk Looks Like by Decade-and How To Keep Yours in Check

Sources:

• Vitale, M., Costabile, G., Testa, R., et al. (2023). Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies.Advances in Nutrition. 15(1):100121.
• De Oliveira da Silva Scaranni, P., de Oliveira Cardoso, L., Chor, D., et al. (2021). Ulta-processed foods, changes in blood pressure and incidence of hypertension: the Brazilian Longitudinal Study of Adults Health (ELSA-Brasil).Public Health Nutrition. 24(11):3352-3360.
• Dr. Kainat Khalid, MD, cardiologist and the director of Jamaica Hospital's Hypertension Center in Richmond Hill, New York.
• Dr. Allen J. Taylor, MD, FACC, chairman of cardiology at MedStar Health and Vascular Institute.
• Zang, T., Hassan, W., Javaid, F., et al. (2025). Impact of fatty diets on blood pressure: A systematic review and meta-analysis.Asia Pacific Journal of Clinical Nutrition. 34(4):542-550.
• Baghery, F., Mohammadifard, N. and Khanamani Falahati-Pour, S. (2022). The effect of pistachio supplementation on metabolic syndrome and its components in adults: a systematic review and meta-analysis of randomized controlled trials.Nutrition Reviews. 80(10):2051-2063.

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This story was originally published May 23, 2026 at 7:50 AM.