Nearly half of American adults have high blood pressure, according to the U.S. Department of Health and Human Services. This condition significantly raises the risk of heart disease, heart attacks, and strokes, as reported by the Centers for Disease Control and Prevention (CDC). While some risk factors—such as age and genetics—are out of a person’s control, lifestyle and diet play a major role in managing blood pressure.
One well-known approach is reducing salt intake and eating more foods rich in potassium. However, choosing the right snacks—especially from popular stores like Trader Joe’s—can be more challenging. Many snack options are high in sodium or low in nutrients, making it hard to stay on track with heart health goals.
Nutrition experts point to one standout snack that supports healthy blood pressure: Trader Joe’s Raw California Premium Walnut Halves. These simple nuts offer several benefits that make them a top pick for people watching their blood pressure.
Research supports their effectiveness. A 2022 review published in Nutrition Reviews highlighted studies showing that people who ate walnuts regularly had lower diastolic blood pressure compared to those who didn’t. Healthy diastolic function is essential for preventing heart failure.
Walnuts are naturally rich in three important minerals—calcium, magnesium, and potassium—which are known to help regulate blood pressure. They’re also a good source of polyunsaturated fatty acids, including alpha-linolenic acid (ALA), an essential omega-3 fat. According to the USDA, walnuts are the only tree nut that provides an excellent source of ALA, with 2.5 grams per ounce.
Omega-3 fats, as noted in a 2022 article in Frontiers in Nutrition, can support cardiovascular health. Including them in your diet may help reduce the risk of heart disease and lower blood pressure naturally.
Trader Joe’s walnuts can be eaten as-is or used creatively in meals and snacks. Try toasting them for added crunch in salads, blending them into a roasted cauliflower and walnut dip, or mixing them with yogurt and fruit for a heart-healthy snack.
While snacking is sometimes blamed for poor health and weight gain, experts say that the right snack choices can fill nutritional gaps and even support blood pressure management. To make the healthiest choices, it’s important to avoid snacks high in added sugars, saturated fat, and salt. Instead, focus on foods that provide key minerals and healthy fats.
By choosing nutrient-rich options like walnuts, snackers can take simple steps toward better heart health—without sacrificing taste or convenience.
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