How do nuts help your heart health? (2024)

FAQs

How do nuts help your heart health? ›

Many nuts are rich in omega-3 fatty acids. Omega-3s are healthy fatty acids. They may reduce the risk of heart attacks and strokes.

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).

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.

Nuts. Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function. Yet, the top nut award certainly goes to the walnut.

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.

1. Almonds. Relatively low in calories, almonds are an excellent food for health due to their protein, fiber, vitamins, and minerals.

Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.

Nuts are beneficial to heart health because they tend to lower the levels of low-density lipoprotein (LDL), otherwise known as "bad" cholesterol. LDL plays a major role in the development of the plaque that can build up in the blood vessels. Eating more nuts has also been linked to lower levels of inflammation.

These foods are the foundation of a heart-healthy eating plan. Protein-rich foods: Fish high in omega-3 fatty acids (salmon, tuna, and trout) Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey.

Peanuts, peanut butter, and peanut oil are filled with heart-healthy monounsaturated and polyunsaturated fats. These fats lower total and “bad” LDL cholesterol as well as triglyceride levels, while keeping “good” HDL cholesterol high.

How many eggs should seniors eat a day? ›

But studies have shown that cholesterol for people 65 and older is less affected by their diet than someone in their 30s and younger, so they can have up to two whole eggs per day if they have normal cholesterol levels. “For seniors, it might even be a greater source of protein,” says Campbell.

They contain protein, healthy fats, and many nutrients like choline and carotenoids which previous studies report are associated with protective effects for cognitive function.

Of those studies, peanuts were the only nuts to which researchers found a statistically significant association between high and low consumption levels and decreased stroke risk.

And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

How much should you eat? You can overdo it when it comes to nut and seeds consumption. “If you eat more than one or two handfuls of nuts per day, you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight,” McManus warns. Think in terms of small portions.

Nuts are crunchy and snackable, so it is easy to eat too many nuts at a time. It is important to stick to the recommended daily serving size. You must eat only a handful of nuts (42 grams) in a day.

Feeling bloated and gassy after eating too many nuts is quite common. You can blame the compounds present in the nuts for that. Most of the nuts contain compounds like phytates and tannins, which make it difficult for our stomach to digest them. Nuts also contain different kinds of fat, which can lead to diarrhea.

How much should you eat? You can overdo it when it comes to nut and seeds consumption. “If you eat more than one or two handfuls of nuts per day, you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight,” McManus warns. Think in terms of small portions.

Given their strong antioxidant/anti-inflammatory potential, nuts may also exert a favorable effect on other risk factors of cardiometabolic disease, such as inflammation and oxidative stress. Inflammatory and oxidative processes modulated by nutrients and bioactive substances in tree nuts and peanuts.

Healthy unsaturated fats, including omega-3 fatty acids, from foods like oily fish and nuts, help tackle inflammation – including in the skin. In good news for nut lovers, walnuts are among the richest sources of omega-3 fatty acids!