The 8 Most Heart-Healthy Nuts
Key takeaways:
Incorporating nuts into your diet may help lower your cardiovascular disease risk.
Nuts — like almonds, peanuts, and walnuts — provide healthy fats and fiber that can lower cholesterol values in your blood.
The recommended serving of nuts is 1.5 oz (or a small handful). All nuts provide positive health benefits, but it’s best to choose ones without candy-coating or added salt.
Table of contents
If you are looking for a simple way to lower your risk of heart disease, try incorporating nuts into your diet. This simple addition to your daily nutrition can make a big difference over the long term. In fact, a study found people who eat nuts more than 4 times a week had a 25% lower risk of death from heart disease (compared to those who ate them less than that).
But how does that work, exactly? Are all nuts equally as good for your heart? Here, we’ll discuss what you need to know about adding nuts to your diet. And we’ll share the top eight healthiest nuts for you to try.
Why are nuts good for your cholesterol and heart health?
All nuts pack a nutritional punch. In a small handful of nuts (1.5 oz), you can expect:
Around 200 calories (depending on the nut)
A good dose of healthy fats
Plant-based protein
Minimal carbohydrates
A few grams of fiber
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The items below detail how the specific nutrients found in nuts have a positive effect on your heart.
Healthy fats
The fats in nuts are primarily monounsaturated and polyunsaturated fats. These are considered “healthy” fats. Eating nuts regularly has been associated with improved (lower):
Total cholesterol
Low-density lipoprotein (LDL) cholesterol
Triglycerides
Lowering all three of these cholesterol numbers is good for your heart.
Fiber
A 200-calorie serving of nuts provides between 3 g and 10 g of fiber. The soluble fiber in nuts can lower cholesterol by removing it from your body through your digestive tract. And adding 10 g of fiber per day can reduce your risk of heart disease by 17%.
Vitamins and minerals
Nuts contain vitamins and minerals that are beneficial for heart health. Most nuts are a good source of vitamin E, which acts as an antioxidant. This helps to prevent oxidative stress — a contributor to heart disease.
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Magnesium is also in nuts, and it has over 300 jobs within the body. Magnesium protects your heart by helping to regulate your blood pressure.
Bioactive compounds
Beyond the nutrients listed above, there are other active compounds in nuts that provide health benefits.
Nuts are a source of phytochemicals such as carotenoids, flavonoids, and polyphenols. These complex chemical compounds have antioxidant, anti-inflammatory, and other positive health benefits.
Nutrition is still a new science, with the discovery of certain vitamins just 100 years ago. There is still a lot to be uncovered about the makeup of nuts and other foods — and the bioactive compounds that link them with positive health outcomes.
What are the best nuts for heart health?
All nuts are heart healthy. So it’s helpful to focus on what you can realistically add to your diet, rather than what’s “best.” That said, some may be better than others when it comes to heart health.
Almonds are the most popular tree nut. And this is for good reason. They are a plant-based protein and loaded with fiber and healthy, unsaturated fats, said Marisa Mozer, a Chicago-based dietician. Almonds are also a good source of magnesium and antioxidants (like vitamin E), she added.
Walnuts are also popular since they are one of the few plant-based sources of omega-3 fatty acids. According to Janet Arenas, another Chicago-based dietitian and certified diabetes educator, “Walnuts are a great source of omega-3 fatty acids, antioxidants, and fiber, which all play a protective role in heart health.“
Nutritional chart for the 8 healthiest nuts
This nutritional chart is based on a standardized 1.5 oz, 200-calorie serving.
Number of nuts per 200 calories | Protein (g) | Fats (g) | Carbohydrates (g) | Fiber (g) | |
Did you know? | 30 | 8 | 18 | 8 | 5 |
Did you know? | 23 | 6 | 15 | 11 | 1 |
Did you know? | 23 | 4 | 16 | 8 | 3 |
Did you know? | 12 | 2 | 18 | 7 | 2 |
Did you know? | 35 | 8 | 16 | 10 | 3 |
Did you know? | 19 | 3 | 20 | 3 | 2 |
Did you know? | 60 | 7 | 15 | 9 | 2 |
Did you know? | 15 | 4 | 19 | 3 | 2 |
Most research on the health benefits of nuts is on raw, roasted, or ground (nut butter) nuts. These are the most natural forms of nuts. So, it’s important to know that the research may not apply to all nut by-products. In other words, popular options like nut powders, nut oils, and nut beverages may not have the same health benefits.
An up-and-coming topic in science is “the food matrix.” This is the idea that the foods we eat are more than just the sum of the individual nutrients we consume. Some of the health benefits associated with nuts are tied to research on specific nutrients. For example, scientists know fiber is good for heart health. But it is likely that the reason nuts are so beneficial for our health is because of how its many nutrients work together to impact our health.
How many nuts should you have per day to get health benefits?
A little goes a long way when it comes to nut nutrition. A small handful of nuts (1.5 oz) is recommended per day. Nuts have a lot of calories in a small portion (calorie dense). But according to research, eating nuts does not cause weight gain.
Arenas noted that both the fiber and protein found in nuts can help you feel fuller, longer. And this will help with appetite regulation and weight management. Feeling full at the end of a meal is a helpful part of maintaining body weight. And weight can also affect your risk of heart disease.
It is also important to remember that eating nuts is just one part of a balanced diet. In addition to eating nuts daily, a heart-healthy diet should include fruits, vegetables, whole grains, and fatty-fish.
Are there any nuts that are bad for your heart?
No. All nuts have a positive effect on heart health. But there are a few things to keep in mind if you are adding nuts to your diet.
Added sugar and salt
Since added sugar and sodium are important factors for heart health, opt for plain, raw, or roasted nuts. If you need a little flavor, mix your own trail mix with half-salted and half-unsalted nuts. Nuts with herbs or seasoning like ranch, cinnamon, or “everything-but-the-bagel” are popular. And they make a great snack.
Portion size
Consider buying pre-portioned bags of nuts — or portioning your own ahead of time. Nuts are calorie dense, so there are a lot of calories in a small portion. It can be easy to consume more calories than you intend if you don’t pay attention to portion size.
Food allergies
Food allergies have been on the rise, and tree nuts and peanuts are among the top food allergens. For this reason many schools, workplaces, and planes are nut-free. But you can still get a lot of these health benefits from seeds if you cannot, or do not eat nuts.
Shelf life
The healthy fats in nuts can be sensitive to light and heat. It’s best to keep nuts in a dark cupboard to keep the fats from going rancid. Buying roasted nuts or storing nuts in your freezer can help lengthen their shelf life. Be sure to follow the “best-by” date listed on the package. If they smell or taste bad, throw them out.
The bottom line
Your diet is a key component in preventing heart disease. Overhauling your whole diet can feel daunting. But incorporating nuts as a source of plant-based protein can reduce your risk of heart disease. Nuts are heart healthy because they provide healthy fats, fiber, and vitamin E, as well as magnesium and phytochemicals. They are a shelf-stable snack, make a great salad topper, and you can throw them into anything you are baking (muffins and pancakes) to boost the nutrition.
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References
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