How do nuts help your heart health? (2024)

FAQs

How do nuts help your heart health? ›

This combination of 'good fats', makes nuts heart healthy – they help to reduce low density lipoprotein (LDL) cholesterol, (known as 'bad' cholesterol) in the body. LDL cholesterol can add to the build-up of plaque (fatty deposits) in your arteries, which can increase your risk of coronary heart disease.

Nuts are a good source of protein. Most nuts also contain at least some of these heart-healthy substances: Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

Nuts like almonds, walnuts, or cashews and seeds such as sunflower seeds, chia seeds, or flaxseeds are great sources of protein, fiber, and healthy fats. They boost levels of HDL (or “good” cholesterol) while lowering LDL (“bad” cholesterol), and have also been shown to help reduce blood pressure.

Some of the healthiest nuts include Brazil nuts, pistachios, cashews, and almonds. There are many options to enjoy this nutritional treat, but be sure to enjoy them in moderation.

Why are nuts a heart healthy food? They are rich in antioxidants. Most nuts are good sources of monounsaturated fatty acids. They contain no cholesterol.

Research shows that making nuts a regular part of a healthy diet helps to regulate our weight, and can protect against chronic diseases (such as heart disease and diabetes).

Walnuts contain a plant-based omega-3 fatty acid called ALA which has been shown to help reduce the risk of heart disease and fight inflammation. Both animal and human studies have shown adding walnuts to the diet helps improve brain function.

Pomegranate juice is rich in antioxidants, which help open the blood vessels to allow more blood to flow through. It is also known for keeping the arteries from becoming stiff and thick.

In general, it is safe and beneficial to eat one ounce of most nuts (not Brazil nuts) per day but portion control is essential to avoid side effects and consuming more calories than you need,” says Jessica Jurcak, registered dietitian and Manager of Whole Health and Well-Being for University Hospitals.

Some research suggests that herbal teas such as green tea may help treat clogged arteries. However, a person may need to make other dietary and lifestyle changes, as well as taking other preventive steps to prevent further plaque buildup.

What is the unhealthiest nut to eat? ›

Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.

Blueberries are the healthiest fruit, based on my expertise and research. To start, they are blue in color due to their high levels of anthocyanin, a type of antioxidant. Studies show that eating blueberries regularly may reduce the likelihood of developing heart disease, as well as Type 2 diabetes.

The evidence shows that eating around 15g nuts and seeds per day decreases the risk of coronary heart disease by around 20% compared with no or low nut and seed intakes. This can be achieved by eating 3-4 small handfuls of nuts and seeds each week. Further heart health benefits are likely if you eat more than this.

Lean meat, poultry and fish; low-fat or fat-free dairy products; and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties.

Just one Brazil nut contains 96 micrograms of selenium, almost twice your daily requirement. Doctors advise eating no more than five Brazil nuts a day to avoid potential health risks like selenium toxicity. This condition is linked to breathing problems, heart issues, and kidney failure.

Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.

-- like walnuts and almonds can be a great source of healthy fats that help your heart. But for high blood pressure, your best pick is pistachios. They seem to have the strongest effect on lowering both your top and bottom blood pressure readings.

1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans.